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Physical Preparation for

Speed – An Over View

Matt Wood Bsc MA Ascc


Presentation Overview

What is Physical Preparation?

The Force Velocity Curve

Programming Considerations

Strength Training

Rate of Force Development

Motor Unit Recruitment – Intent

Practical demonstrations


What is Physical Preparation?

Assessment

Stability

Max Strength

Power / Explosive Strength

Eccentric Strength

Speed Strength


Reactive Strength

Strength Endurance - Conditioning


Stability – Mobility

Model

Assessment?

Restore Position

Restore Function

Improve Position

Improve Function


How does this influence us?


Force Velocity Curve and Training


Force - Velocity - Sprint Model


Programming

What needs strengthening?

– Movement patterns, muscles, exercise selection

Which quality do we want to train?

– Load, exercise selection

What intensity do we require?

– Load, sets and reps

What volume are we aiming for?

– Sets and reps


Exercise Selection

Bi-lateral

Unilateral

Posterior Chain

Intent

Assistance exercises

Transference to event


Beware – Specificity


Sets, Reps and Volume Load

• 1-5 reps per set

• 15-25 reps total Max Strength


• 15-30 reps total Power


• 20-35 reps total Strength Endurance

• 8-12 reps

• 20-35 reps total Motor

Patterning/Hypertrophy

• 30-90 seconds per set Conditioning


Load on the bar?


Opportunities to improve our

physical qualities

Squats + Dead Lifts

Resisted movement patterns e.g. Step Ups

& Lunges

Olympic Lifts

Jumps

Throws

Conditioning & Core


Motor Unit Recruitment – Intent

Send a bigger signal to a

lighter load?


Take Home Messages

Physical preparation is more than strength

training

Train the whole curve

Consider; exercise selection, load, sets and

reps

Rate of Force Development and Intent are

key


Thank you!


Physical Prep - Practical

Working the Curve

Max Strength – Squats

Strength Speed – Cleans

Power – Power Cleans + Snatch

Speed Strength – Throws

Speed – Plyos

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