Warm Up Outline (10-20min)

Rest

What is speed?

Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed as any one of, or combination of, the following: maximum speed, elastic strength (power) and speed endurance.

How is speed influenced?

Speed is influenced by the athlete’s mobility, special strength, strength endurance and technique.

Energy system for speed

Energy for absolute speed is supplied by the anaerobic alactic pathway. The anaerobic (without oxygen) alactic (without lactate) energy system is best challenged as an athlete approaches top speed between 30 and 60 metres while running at 95% to 100% of maximum. This speed component of anaerobic metabolism lasts for approximately eight seconds and should be trained when no muscle fatigue is present (usually after 24 to 36 hours of rest)

How do we develop Speed?

The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (Neuron) and the group of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not very clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns.

Flexibility and a correct warm up will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that:

• Flexibility is developed and maintained all year round
• Strength and speed are developed in parallel
• Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels
• Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources used

When should speed work be conducted?

It is important to remember that the improvement of running speed is a complex process that is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles of course have to contract more quickly, but the brain and nervous systems have to learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.

In the training week, speed work should be carried out after a period of rest or light training. In a training session, speed work should be conducted after the warm up and any other training should be of a low intensity.

Speed Workouts

Event	Speed Session
100 metres	10 × 30 metres at race pace from blocks with full recovery 3 to 4 × 80 metres at race pace with full recovery
800 metres	5 × 200 metres at goal race pace with 10 seconds recovery 4 × 400 metres at 2 to 3 seconds faster than current race pace with 2 minutes recovery
1500 metres	4 × 400 metres at goal race pace with 15 to 10 sec recovery 4 to 5 × 800 metres at 5 to 6 seconds per 800 metres faster than goal race pace with 6 minutes recovery
5,000 metres	4 to 5 × 800 metres at 4 seconds per 800 metres faster than goal race pace with 60 seconds recovery 3 × 1 mile at 6 seconds per mile faster than goal race pace with 2 minutes recovery
10,000 metres	3 × 2000 metres at 3 seconds per 200 metres faster than goal race pace with 2 minutes recovery Five 5 min intervals at current 5km race pace with 3 minutes recovery
Marathon	Six 1 mile repeats at 15 seconds per mile faster that goal race pace with 1 minute recovery 3 × 3000 metres at 10km race pace with 6 minutes recovery

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Warmup (5-10mins.)

Foam Roll

Joint Mobility

- Therapy Squats 3×5

- OH Scapula Throws w/Swiss Ball 3×10

Muscle Activation

- Shoulder Extension 2x20ea.

- Scaption 2x20ea.

- Serratus Anterior 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core Activation

- Lever Abdominals w/Med Ball 3×10

- Plank 3x30sec. w/plate on back

Functional Movement

- Bar Warmup

-Deadlift+RDL+BOR+MC+FS+Press+Good Morning 1x5ea.

-Sn. Deadlift+HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.

Olympic Lift Training (30-40mins.)

- Snatch 2@60%, 2@70%, 2@75%, 3×2@80%

- Clean 2@60%, 2@70%, 2@75%, 3×2@80%

- Jerk 2@60%, 2@70%, 2@75%, 3×2@80%

Core Training

- Full GHD Sit Ups 3×15

- GHD Extensions 3×15

Plyometrics Training (10-15mins.)

- Med Ball Scoop Toss 3×3

- Single-Leg Stride Jump 3×5

- Knee-Tuck Jump 3×3

- Incremental Vertical Hop 3×3

- Quick Leap 4×2

- Floor Kip 3×1

- Side Hop 4×6

- Single-Leg Hop Progression 3×5

- Depth Jump 4×3

- Depth Jump Leap 3×3

- Combination Jumps and Bounds 3×3

Cool Down (10-15mins.)

- Static Stretch

After Ryan trains he goes home and puts on his suit of armor. He walks around in it, waiting for the next day….. To go back to battle, and “lift heavy shit!”, like Ryan would say.
Dark Side Night’s Armor from The Dark Side out of DCCF.

Warmup (10-15mins)

Foam Roll

Chinese Warmup

- Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)

Core Activation

- Hyper Row 3×10

- Medicine Ball High Low Seated Twists 3x10ea.

Muscle Activation

- Hand Stand Balance (look at toe to hand) 3x15sec.

- Hand Stand Lean & Pull Away 3x10sec.

- Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Reverse Throw 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

Bar Technique (20-30mins.)

- Barskie SD+HHMS+OH Squat 2×10

- Barskie HSP+HPS+DS 3×5

- Barskie Deadlift+HHMC+PP 2×10

- Barskie HCP+HPC+DC 3×5

- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

Resistance Training (10-15mins.)

- KB Swing 2×10

- KB Woodchops 2×10

- 1 Arm KB Snatch+OH Squat+Zotes Press 2x5ea.

- 2 Arm KB Snatch+OH Squat+Zotes Press 2×5

- 1 Arm KB Clean+Front Squat+Press+Split Jerk 2x5ea.

- 2 Arm KB Clean+Front Squat+Press+Split Jerk 2×5

- Turkish Get Up 2x5ea.

- KB Windmill+Curl+Press 2x10ea.

Gymnastics (10-15mins.)

- Archer Pull Up (Fit Up) 4×10

- Archer Push Up (Fit Up) 5×10

- Leg Swings 5×10

Cool Down (10-15mins.)

- 90′  OH Wall Sit 3x1min.

- Deadlift Static Hold 3x30sec.

- Static Stretching

Warmup (10-15mins.)

Foam roll

Active warmup

-Pass Thrus 20

-Step Ups 1x5ea.

Dynamic warmup

-Frankensteins 1x10ea.

-Walking Half Butterfly + Lunge + Twist 1x5ea.

-2 Hands 1 Foot + Reverse Lunge + Hand to Opp. Heel Touch 1x5ea.

-High Knee + Lateral Spiderman 1x5ea.

-Hop Ups 1×5

Joint Mobility

-Prisoner Walk 2x6ea. way

-Shoulder Joint Distraction w/Resistance Band 2x10ea.

Muscle Activation

-Lateral Raise Palm Down 2x20ea.

-Shoulder Extension 2x20ea.

-Serratus Press 2x20ea.

-2 O’Clock Shoulder Extension 2x20ea.

-Reverse Throw 2x20ea.

Speed, Agility, and Quickness (15-20 mins.)

-Star Drill (Sprint, Back Peddle, Shuffle)

-Bag Weave

-Med Ball Lateral Shuffle/Pass to Sprint

-Med Ball Wall Scoop Toss

-Four-Point Pop-Up to Ball Catch

Resistance Training (30-40mins.)

-Front Squat 5@60%, 5@70%, 6-8×5@85%

-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of front squats @ 85%)

-Press 5@60%, 5@70%, 6-8×6@85%

-Wall Balls 6-8×6 (perform 1 set of wall balls immediately following each set of press @ 85%)

-One Arm Row 5@60%, 5@70%, 6-8×7@85%

-Transverse Twist + Toss w/Med Ball 6-8×7 (perform 1 set of med ball twist+toss immediately following each set of Rows @ 85%)

-RDL 5@60%, 5@70%, 6-8×8@85%

-Box Jumps 6-8×8 (perform 1 set of box jumps immediately following each set of RDL @ 85%)

-DB Curls 3x12ea.

-DB Skull crusher 3x12ea.

Cool Down (10-15mins.)

-Static Stretch

Warmup (5-10mins.)

Foam Roll

Joint Mobility

- Therapy Squats 3×5

- OH Scapula Throws w/Swiss Ball 3×10

Muscle Activation

- Full Can 2x20ea.

- Front Raise Palm Down 2x20ea.

- Scaption 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core Activation

- Lever Abdominals w/Med Ball 3×10

- Plank 3x30sec. w/plate on back

Functional Movement/Bar Warmup

-Deadlift+RDL+BOR+MC+FS+Press+Good Morning 1x5ea.

-Sn. Deadlift+HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.

Olympic Lift Training (30-40mins.)

- Power Snatch 2@50%, 3×2@60%

- Power clean + Push jerk 2@50%, 3×2@60%

- Hang Power Snatch 2@50%, 3×2@60%

- Hang Power Clean 2@50%, 3×2@60%

Core Training

- Full GHD Sit Ups 3×15

- GHD Extensions 3×15

Plyometric Training (10-15mins.)

- Pogo 3×10

- Med Ball Over-Under 3×5

- Rocket Jumps 3×4

- Split Jumps 3×4

- Prancing 2×4

- Galloping 3×10

- Fast Skipping 3×10

- Ankle Flip 3×6

- Single-Leg Stair Bound 3×6

- Lateral Bound (SB) 3×6

- Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)

- Static Stretch