Re: Speed Training for Football

[Guest guest]

I am a trainer in Atlanta who trains proffesional football players during their

off season.

(Jamal , Ravens Earl Holmes, Browns, Perliss Price, Bills, Simeon Rice,

Bucs, Takeo

Spikes, Bengals etc) I'll give you a quick tip- try to find a balance between

muscle endurance

and explosiveness. 4 days out of the week begin running 10x100m with 2min

interval time.

Try to build this up to 10x400m with 2minute interval time. Simply add 50m

every week.

Once the beginning phase has been completed, start to use what I call speed

aids- parachutes,

sleds, speed shoes.

Andy Kuhn

Findlay, Ohio

------------

lucky doginc@hot mail.com wrote:

<Dr Siff -- I am a collegiate athlete. I play Division II football and I have

been a

member of the Super training board for a couple of months now. I post rarely,

and mostly read. I have greatly increased my knowledge being on the board

and I wanted to let you know that it is a great resource.

I play the middle linebacker position at a bodyweight of 214 lbs. currently.

My biggest setback is that I am not fast enough. I still have three years of

eligibility left and I want more than anything to get faster...both football

speed and 40 ad speed. I currently run the 40 ads in 4.95 and I know I need

speed to be an effective football player. I have done a search through some

of the archived posts and I found some info but I was wondering if any of you

could help me out. I found some really useful info in the Super training

archives and a web site or two, but I was wondering if any of you knew of any

specific resources that I could look at to gain info on how to get quicker.

I do own the Supertraining and Facts and Fallacies of Fitness books, which

have been of help.....>

* Don't forget to sign all letters with full name and city of residence if you

wish them to be published!

[Guest guest]

If you're looking for a great resource for speed development,

check out Charlie Francis' website at http://charliefrancis.com It's an

awesome forum sharing training ideas among some of the world's greatest

coaches and athletes, and there is an area specific to football training.

Andy Eggerth

Minneapolis, USA

-------

<Dr Siff --I am a collegiate athlete. I play Division II football and I have

been a

member of the Supertraining board for a couple of months now. I post

rarely, and mostly read. I have greatly increased my knowledge being on the

board

and I wanted to let you know that it is a great resource.

I play the middle linebacker position at a bodyweight of 214 lbs. currently.

My biggest setback is that I am not fast enough. I still have three years

of eligibility left and I want more than anything to get faster...both football

speed and 40 yd speed. I currently run the 40 yds in 4.95 and I know I need

speed to be an effective football player. I have done a search through some

of the archived posts and I found some info but I was wondering if any of

you could help me out. I found some really useful info in the Supertraining

archives and a website or two, but I was wondering if any of you knew of any

specific resources that I could look at to gain info on how to get quicker.

I do own the Supertraining and Facts and Fallacies of Fitness books, which

have been of help.

I am pretty much looking for any and all info from tips to kinetics to

drills/programs. >

* Don't forget to sign all letters with full name and city of residence if

you wish them to be published!

[Guest guest]

Re what " Vladimir Bellevue " wrote advising the use of strength shoes

and parachutes:

I thought we talked about the use of strength shoes and parachutes?

We have to be very careful not to disrupt the natural form of the

runner. Parachutes and wind are not a good combination, unless you

are running indoors. Please be advised that a well conditioned

athlete in terms of strength and sprint training is the desired goal.

Tricks and gimics are just that. Don't believe everything you hear!

Good luck

Dan Fichter

Rochester NY

www.wannagetfast.com

-----

From: Andy Kuhn:

>

> <Dr Siff --I am a collegiate athlete. I play Division II football

and I have been a

> member of the Supertraining board for a couple of months now. I

post

> rarely, and mostly read. I have greatly increased my knowledge

being on the board

> and I wanted to let you know that it is a great resource.

>

> I play the middle linebacker position at a bodyweight of 214 lbs.

currently.

> My biggest setback is that I am not fast enough. I still have

three years

> of eligibility left and I want more than anything to get

faster...both football

> speed and 40 yd speed. I currently run the 40 yds in 4.95 and I

know I need

> speed to be an effective football player. I have done a search

through some

> of the archived posts and I found some info but I was wondering if

any of

> you could help me out. I found some really useful info in the

Supertraining

> archives and a website or two, but I was wondering if any of you

knew of any

> specific resources that I could look at to gain info on how to get

quicker.

> I do own the Supertraining and Facts and Fallacies of Fitness

books, which

> have been of help.

>

> I am pretty much looking for any and all info from tips to kinetics

to

> drills/programs. >

* Don't forget to sign all letters with full name and city of residence if

you wish them to be published!

[Guest guest]

What happened to Jamal working out at Cris 's FAST Program?

Shane Steinbach

ville, TX

* Kindly sign all letters with full name and city if you wish them to be

published

[Guest guest]

How does this advice address his desire to increase speed? He will

be very well conditioned, however not a millisecond faster. Its a

good thing you train athletes with good genetics.

You need to first increase your force production (get stronger).

Then increase your rate of force production (how fast you produce

that force).

Stay away from machines,H.I.T., bodybuilding, and bad advise. Learn

how to squat and do the olympic movements. Find someone in your area

that knows what they are doing, and pick their brain.

Waxman

Pure Strength L.A. Ca

shutupandlift.com

[Guest guest]

Waxman:

>You need to first increase your force production (get stronger).

>Then increase your rate of force production (how fast you produce

>that force).

>

>Stay away from machines,H.I.T., bodybuilding, and bad advise. Learn

>how to squat and do the olympic movements. Find someone in your

>area that knows what they are doing, and pick their brain.

Andy

This is much more sensible advice than running 100m to 400m reps. I

would also throw into the mix the idea of contacting a sprint coach

to work on acceleration, avoid training full stride sprint mechanics,

as it is rare that this position is used in sport, more often in

contact games running styles are more stable in order to deflect

tackles or blocks in the case of a linebacker (I'm stretching my

knowledge of American Football here, so please correct me if I'm

wrong). Therefore acceleration drills are of benefit. In addition

to sprint mechanics think about preparatory movements, the idea is

that if you are ready or already to move in the correct position you

will beat quicker athletes that still have to get into the optimal

position to move. Finally, strength and power training in a weight

room needs to be converted to functional movements by using

plyometrics and then sprints.

[Note that one has to be very cautious in prescribing intense or

true " shock " type lower body plyometrics with very heavy players,

especially offensive linemen, who can easily weight more than 280lbs.

Mel Siff]

I am a big advocate of potentiation training, this is where you

perform a series of exercises that move from heavy to light

resistance, from slow to fast movement and general to specific

movements. A simple example that I use with those training for

speed is to perform a squat about 2-3 reps and close to 100%RM, then

we might perform the same in a hack squat with a little less weight

and greater emphasis on speed. Next step is to perform a jump

squat, as many as 4 reps at 40 – 60%RM. The next step is to do

plyometrics, I usually have the athlete hold a medicine ball, they

fall forward until in a good sprinting angle at which point they

explode out pushing the ball forward in a pushing movement (think

two-handed basketball pass). The final step is several sprints to

10 – 15m.

Some athletes whom I know now use this before games (i.e. morning

weights for an afternoon event) to help 'turn' on their muscles.

[Post activity or post-tetanic potentiation will not last for many

hours like that. That sort of potentiation needs to be done a few minutes

before an event for it to be effective. Anyway, that method does not

'turn on' muscles - muscles are turned on by voluntary or reflexive

neural stimulation when they are needed for action. Mel Siff]

I hope some of these ideas help, the best one I've heard so far is to

pick the brains of those around you.

Nick Flyger

Dunedin, New Zealand

[Guest guest]

kwikick23@... wrote:

<What happened to Jamal working out at Cris 's FAST Program?>

He got faster! He actually attended s Fast Camp when he was still

in high school. Right before he went to Tennesee

Shane Steinbach

ville, TX

* Kindly sign all letters with full name and city if you wish them to be

published

[Guest guest]

It was written:

<What happened to Jamal working out at Cris 's FAST Program?>

> He got faster! He actually attended s Fast Camp when he was still

> in high school. Right before he went to Tennesee

I know for a fact he was there for pre-draft training. I don't think FAST

existed

while he was in high school. Oh and it's Cris 's FAST Program.

Shane Steinbach

ville, TX

* Kindly sign all letters with full name and city if you wish them to be

published