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Thursday, March 31, 2011

The Need for Speed Part 4

Today's Workout:

Primary Goal - Increase Speed

Secondary Goal - Vertical Leap Enhancement

My method today for increasing speed was the General Transfer Training method, also used by Joe Defranco.

It involves performing strength exercise for the muscles used during sprinting followed by a 10m sprint. The strength exercise, in my case a Box Squat at 90% of my best weight reached Monday, serves as nervous system and muscle activator for the sprint which is performed about a 1min later.

There is also Specific Transfer Training which I will introduce in a few weeks time.

Depth Jump 4 x 5


GTT - Box Squat x 2 + 10m Sprint x 4 sets


2 comments:

  1. Is it meant to be timed between 2x squats and the 10m sprint?

    ReplyDelete
  2. You won't longer then a minute, just squat walk to your starting point and go

    ReplyDelete