4 Week Results Based Speed Development Program For Team Sport Athletes
Talent Development Training Mission Brief
THE 4 FACTORS OF PERFORMANCE VITALITY: SLEEP + NUTRITION + TRAINING + RELAXATION
THE 4 FACTORS OF SPORTS PERFORMANCE: PHYSICAL + TECHNICAL + TACTICAL + PSYCHOLOGICAL
The mission of this Talent Development Report/Training is to get you Excited about Executing a 4 Week Speed Development program Focused on Activating the Mitochondria in your Fast Twitch Muscles Fibers.
Let’s do this!
YOUR PROGRAM
● 20 Meter Sprints (About 5 Seconds)
● 6 Sprints per Series
● Ten Second Rest Between Sprints
● 3 Minutes Rest Between Series
● 3 to 6 series per Session
● 2 times per Week
THE FASTEST WAY TO IMPROVE SOMETHING IS TO MEASURE IT
Before starting your program: Measure yourself in the Standing Broad Jump:
The “Broad Jump” is a great way to measure your athletic ability, rate of force development and Explosiveness. Do 3 Jumps, put your longest jump here.
REMEMBER! The Fastest Way to Improve Something is to Measure it! After completing the program rest for 2 days, test yourself again, and then put your before and after results in our private Facebook group.
BENEFITS TO YOU DOING THIS SPEED DEVELOPMENT PROGRAM
○ Improve Gameday Speed. Specifically improve your Ability to sustain nearmax Sprint Velocity over and over
○ Activate more Fast Twitch Muscle Fibers
○ Increase Time to Exhaustion by at Least 33%
○ Improve Peak Power
○ Lower Stress
○ Boost Immune System
WHY DOES THIS PROGRAM PRODUCE SUCH AMAZING RESULTS?
This program produces such amazing Results because it Increases Mitochondria Biogenesis (Creation, Development and Growth) in your Fast Twitch Muscle Fibers. Your Mitochondria are kinda like the Power houses in your cells.
SECRET STUDY TO BOOST TEAM SPORT SPEED
Repeat Sprint Ability (RSA) is the ability to perform multiple short sprints (typicallyless than 10 seconds) with little rest between them (less than 60 seconds) witha minimal performance decline. Metabolically, it is totally different from “Trendy” H.I.I.T favorites like 400-meter intervals or “Tabatas.”
Repeat Sprint ability studies – especially by Russian Professor Nikolay Volkov, Australian Dr. Paul Dawson, and Swede Dr. Paul Balsom – were very helpful in identifying the loads that produce the target metabolic state for building mitochondria in Fast Twitch muscle fibers. RSA researchers did not set out to discover the training load that triggers mitochondrial biogenesis. They were after the parameters that enabled team sport athletes to sustain near-max sprinting prowess over and over.
RSA researchers consistently kept arriving at 30 seconds of total sprint time within a series. Performance stayed at a high level up to that point – e.g., only an 8 to 10% peak power decrease after 5 six Velocity sprints done every 30 seconds. However, as soon as players went over 30 seconds, the speed and power rapidly tanked and acid quickly accumulated.
The 8% to 10% power drop off is relatively small compared with a 40% to 50% decline after a single 30 second max velocity sprint.
IRANIAN-AMERICAN-ESTONIAN STUDY BACKS UP RSA RESEARCH
An Iranian-American-Estonian study applied the (RSA) load parameters identified above to the training of advanced Iranian wrestlers.
● 20 Meter Sprints (About 5 Seconds)
● 6 Sprints per Series
● Ten Second Rest Between Sprints
● 3 Minutes Rest Between Series
● 3 to 6 series per Session
● 2 times per Week
In just 4 weeks these Elite athletes made great Improvements on many fronts. Their time to exhaustion at a given speed increased by almost a third. Their peak and mean power on the 30 second veloergometer test significantly improved. Even their VO2 Max went up by more than 5%, which is a pretty big deal considering the cardio machines that wrestlers are! The athletes' testosterone and their testosterone-to-cortisol ratio increased significantly, while cortisol tended to decrease. This is great news not just for speed and power development, but more importantly for longevity and health.
TALENT DEVELOPMENT TAKE HOME SPEED TRAINING
Over the Next 4 Weeks do the above RSA training program. Time yourself each Sprint.
Remember the Fastest way to Improve something is to Measure it. Restrict your Eating to a 6 to 11 Hour window each day.
SPECIAL BONUS TALENT DEVELOPMENT TRAINING:
WHO NEEDS YOU’RE (A) GAME RIGHT NOW?
“Without a Sense of Urgency, Desire Loses its Value.” Jim Rohn
Why do Players work out harder before the biggest Game of the Year?
Why do sales people perform better at quarter’s end?
Why does the hurry up offense work so well in football?
Talent Development Training Mission Brief
THE 4 FACTORS OF PERFORMANCE VITALITY: SLEEP + NUTRITION + TRAINING + RELAXATION
THE 4 FACTORS OF SPORTS PERFORMANCE: PHYSICAL + TECHNICAL + TACTICAL + PSYCHOLOGICAL
The mission of this Talent Development Report/Training is to get you Excited about Executing a 4 Week Speed Development program Focused on Activating the Mitochondria in your Fast Twitch Muscles Fibers.
Let’s do this!
YOUR PROGRAM
● 20 Meter Sprints (About 5 Seconds)
● 6 Sprints per Series
● Ten Second Rest Between Sprints
● 3 Minutes Rest Between Series
● 3 to 6 series per Session
● 2 times per Week
THE FASTEST WAY TO IMPROVE SOMETHING IS TO MEASURE IT
Before starting your program: Measure yourself in the Standing Broad Jump: The “Broad Jump” is a great way to measure your athletic ability, rate of force development and Explosiveness. Do 3 Jumps, put your longest jump here.
REMEMBER! The Fastest Way to Improve Something is to Measure it! After completing the program rest for 2 days, test yourself again, and then put your before and after results in our private Facebook group.
BENEFITS TO YOU DOING THIS SPEED DEVELOPMENT PROGRAM
○ Improve Gameday Speed. Specifically improve your Ability to sustain nearmax Sprint Velocity over and over
○ Activate more Fast Twitch Muscle Fibers
○ Increase Time to Exhaustion by at Least 33%
○ Improve Peak Power
○ Lower Stress
○ Boost Immune System
WHY DOES THIS PROGRAM PRODUCE SUCH AMAZING RESULTS?
This program produces such amazing Results because it Increases Mitochondria Biogenesis (Creation, Development and Growth) in your Fast Twitch Muscle Fibers. Your Mitochondria are kinda like the Power houses in your cells.
SECRET STUDY TO BOOST TEAM SPORT SPEED
Repeat Sprint Ability (RSA) is the ability to perform multiple short sprints (typically less than 10 seconds) with little rest between them (less than 60 seconds) with a minimal performance decline. Metabolically, it is totally different from “Trendy” H.I.I.T favorites like 400-meter intervals or “Tabatas.”
Repeat Sprint ability studies – especially by Russian Professor Nikolay Volkov, Australian Dr. Paul Dawson, and Swede Dr. Paul Balsom – were very helpful in identifying the loads that produce the target metabolic state for building mitochondria in Fast Twitch muscle fibers. RSA researchers did not set out to discover the training load that triggers mitochondrial biogenesis. They were after the parameters that enabled team sport athletes to sustain near-max sprinting prowess over and over.
RSA researchers consistently kept arriving at 30 seconds of total sprint time within a series. Performance stayed at a high level up to that point – e.g., only an 8 to 10% peak power decrease after 5 six Velocity sprints done every 30 seconds. However, as soon as players went over 30 seconds, the speed and power rapidly tanked and acid quickly accumulated.
The 8% to 10% power drop off is relatively small compared with a 40% to 50% decline after a single 30 second max velocity sprint.
IRANIAN-AMERICAN-ESTONIAN STUDY BACKS UP RSA RESEARCH
An Iranian-American-Estonian study applied the (RSA) load parameters identified above to the training of advanced Iranian wrestlers.
● 20 Meter Sprints (About 5 Seconds)
● 6 Sprints per Series
● Ten Second Rest Between Sprints
● 3 Minutes Rest Between Series
● 3 to 6 series per Session
● 2 times per Week
In just 4 weeks these Elite athletes made great Improvements on many fronts. Their time to exhaustion at a given speed increased by almost a third. Their peak and mean power on the 30 second veloergometer test significantly improved. Even their VO2 Max went up by more than 5%, which is a pretty big deal considering the cardio machines that wrestlers are! The athlete's testosterone and their testosterone-to-cortisol ratio increased significantly, while cortisol tended to decrease. This is great news not just for speed and power development, but more importantly for longevity and health.
TALENT DEVELOPMENT TAKE HOME SPEED TRAINING
Over the Next 4 Weeks do the above RSA training program. Time yourself each Sprint. Remember the Fastest way to Improve something is to Measure it. Restrict your Eating to a 6 to 11 Hour window each day.
SPECIAL BONUS TALENT DEVELOPMENT TRAINING: WHO NEEDS YOU’RE (A) GAME RIGHT NOW?
“Without a Sense of Urgency, Desire Loses its Value.” Jim Rohn
Why do Players work out harder before the biggest Game of the Year? Why do sales people perform better at quarter’s end? Why does the hurry up offense work so well in football?
