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Old 07-12-2011, 06:31 PM   #1
Kent Newland
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All About Speed and Getting Faster

So, I've been doing research in CFJ, and anywhere else I can get, but I'm not finding a lot of information on increasing overall speed.

Today I squatted 345, deadlifted 415, shoulder pressed 200, and did a 47" box jump. I can clean 240, and clean and jerk 235. I'm 5'11, roughly 240 pounds. I feel like I am plenty strong enough, but I would like to get faster. Faster pulls, faster sprints, faster runs, faster in general. I read an article, I forget where, about using the agility ladder to help develop speed. I was thinking about doing sprints with my weight vest, set at about 20 pounds, and also 24" box jumps. I'm not sure how often, or how many reps.

Advice would be helpful, but what would be more helpful is to point out some articles, books, or any other resource, including online resources, that talk about developing speed. I was thinking about starting off with "The Westside Barbell Book of Methods", since I watched the Louie Simmons videos and he touched on speed development a little bit.

Thanks in advance.

Kent
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Old 07-12-2011, 06:59 PM   #2
Steven Low
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Re: All About Speed and Getting Faster

Brianmac is a huge resource and very good

wfs
http://www.brianmac.co.uk/speed.htm
http://www.brianmac.co.uk/sprints/index.htm

Jimson Lee's site is also very good wfs
http://speedendurance.com/

I've heard good things abotu Barry Ross' book on sprinting as well.
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Old 07-12-2011, 07:27 PM   #3
Donald Lee
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Re: All About Speed and Getting Faster

Kelly Baggett and Charlie Francis have good stuff.
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Old 07-12-2011, 07:29 PM   #4
Chris Mason
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Re: All About Speed and Getting Faster

Read what Romanov says about sprinting technique. Do a Westside style template and get stronger. Done.

Once technique is more or less perfected the only way to get faster is to get stronger.
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Old 07-12-2011, 07:35 PM   #5
Steven Low
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Re: All About Speed and Getting Faster

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Kelly Baggett and Charlie Francis have good stuff.
Ah yeah, I'm lame for forgetting them.
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Old 07-13-2011, 08:47 AM   #6
Andrew N. Casey
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Re: All About Speed and Getting Faster

i recommend the book "power: a sceintific approach" by frederick hatfield. it's a great training book overall and deals alot with speed strength. speed is really just another word for power, as power is work / time.

as far as a simple answer, lots of plyo work, agility work, and sprints.

to really build the speed with the weight lifting exercises, try doing jump squats or lunges. 135 on your back, squat butt to floor, and then jump up as high as you can. a few sets after a squat workout are all it takes. or do it whith lunges. start with right leg forward, jump, switch legs in the air, land with left leg forward, attempt to be on ground as short a time as possible while still hitting 90 degrees. these work great. dumbbells also work good for these. an easier option is to simply lunge forward and jump straight up landing on both feet standing, then repeat with other leg.

if you have access to them, chains or bands work great for speed with any normal exercises as they prevent the bar slowing down at the top.
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Old 07-13-2011, 09:12 AM   #7
Vickie Ellickson
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Re: All About Speed and Getting Faster

This is probably a dumb question, but I'm going to ask it anyway and it's sortof related.

Do box jumps translate into leaping ability, sprinting, both or neither?

I thought box jumps would help with straight-up vertical jumps (i.e. leaping for a frisbee) but I don't see much improvement there. Would you have to get yourself to a pretty decent sized height on the box jump (i.e. 35"+) for it to translate to something like a running, outstretched (hips and arms fully extended) leap into the air?
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Old 07-13-2011, 09:39 AM   #8
Shane Steinert-Threlkeld
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Re: All About Speed and Getting Faster

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Originally Posted by Vickie Ellickson View Post
This is probably a dumb question, but I'm going to ask it anyway and it's sortof related.

Do box jumps translate into leaping ability, sprinting, both or neither?

I thought box jumps would help with straight-up vertical jumps (i.e. leaping for a frisbee) but I don't see much improvement there. Would you have to get yourself to a pretty decent sized height on the box jump (i.e. 35"+) for it to translate to something like a running, outstretched (hips and arms fully extended) leap into the air?
I believe the answer is "both".

How long have you been doing box jumps and do you do them regularly at all?

I will say that vertical jump height is a very tough metric to improve. Squats also correlate well with both vertical jump and sprint speed. As far as needing a high box jump, the higher you go just means you're generating more power (same amount of time, but more work done); but there shouldn't be a "threshold" where you need to reach to notice improvement.

Glad to see another ultimate player on here!
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Old 07-13-2011, 09:43 AM   #9
Steven Low
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Re: All About Speed and Getting Faster

I would not be using box jumps to increase sprinting ability.

It's far more applicable to work reactive ability via plyometrics.'

Limit and explosive strength is an important factor, but it also needs to be trained into reactive ability
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Old 07-13-2011, 10:09 AM   #10
Vickie Ellickson
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Re: All About Speed and Getting Faster

Thanks guys.

I just started with squats and box jumps in March. During a good week I do 24" box jumps twice a week or so and squats thrice a week. My gains have been modest, so I'm not exactly expecting to be high-flying, but it still seems like I barely get off the ground when going for a frisbee.

Could be a perception problem.

However, my sprints are definitely improved. Probably partially due to ultimate and partially to squats.

Shane, I'm not a "competitive" ultimate player, but get together with guys around town during lunch 3-4 times a week. Best use of the lunch hour!
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