In this series of four posts (do check back on numbers 1 & 2 if you haven’t already done so) we look at speed preparation and planning for the autumn/fall period. We consider the need to be specific and how to avoid gaposis (lack of speed training transfer) and introduced what we see as the most effective training planning models (block and undulating periodisation). Now, we explain how you can produce such a training plan which starts with a SWOT analysis. And of course your Muscle Runners play a key role.
Plan ahead – SWOT up!
First things first we recommend you look back at what happened in terms of your speed training goals over the last training period. What worked and what didn’t? Also consider if you had any injuries and when and why. Also, when you were at your peak and for how long you were able to maintain this? And if you are a team sports player - for example, did your speed translate into better sport specific movement?
In reality, you want to complete a SWOT analysis (strengths, weaknesses, opportunities and threats).
In doing so, you will be able to better plan. Of course, a strength is using your Antepes Muscle Runners! These built-for-speed shoes offer you more responsive and speed-specific enhanced movement with their ForeStrike™ and ForeSpring™ technologies. The former’s carbon-fibre plate is specifically designed for impact distribution and fluid energy transfer, whilst the latter will improve forefoot striking and impact reduction. These spike-less trainers will have you flying!
Opportunities could include training more specifically following our recommendations - look out for a speed specific speed training plan and back at some of our other posts which provided various drills and workout ideas.
... don’t fall into the trap that “more is better”. This is a potential weaknesses. Usually, less than you think can work wonders.
Of course, workouts need to be specific to you. Consider how much work you can do? What are your personal limits? And don’t fall into the trap that “more is better”. This is a potential weaknesses. Usually, less than you think can work wonders. This is particularly so when it comes to speed training. If you are tired and not recovered from workouts then generating optimum speed will be difficult. You could also run the risk of injury. This could be a threat if you are an over-zealous trainer. Often that extra rep won’t make any difference. So, for example, if you have run four flying 40m sprints in a proposed session of five in your Muscle Runners and have smoked your best times then doing that fifth rep is not really necessary. Literally quit whilst you’re ahead.
Other weaknesses could include your specific speed conditioning (in a previous post we considered this subject and looked at contemporary thought on using weights to improve speed).
Plyometrics could be the best option and the development of leg stiffness (again considered previously). Your Anetpes will increase your reactive capabilities and condition that enhanced leg stiffness which is necessary for improved speed. Muscle Runners offer plenty of opportunities and strengths! Recall additionally that it is increases in stride length which nine times out of 10 will provide the greatest results when it comes to improving sprint speed.
Threats include injury as noted and other factors obviously relevant to you. Be honest! Don’t be afraid to consider your mental approach. If you are worried about competition, then don’t hide from that. Best to tackle it head on. Speak to your coach or fellow athletes and/or look into sports psychology. Turn this threat into an opportunity and then a strength. That champion mindset has to be trained just as hard as your speed-specific physicality.
And how you package your SWOT into a specific block/undulating periodisation training plan will be a great strength. In the fourth and final post in this series we consider the specific ingredients of a speed specific training programme for this autumn/fall period using a block/undulating periodisatoin methodology.
