I am asked often about resistive vs overspeed training and what gets better results. When you speed train which type of training do you use? If you want fastest path to get results, resistive speed training gets it done.
You see, overspeed training pulls you faster than you can run, which quite often pulls you out of your proper mechanics. When trying to get faster your running mechanics are the foundation for success. Poor mechanics while training will translate into poor mechanics on the field. Quite often athletes that are being pulled in a overpeed towing drill force their muscles to brake because they are being pulled out of control which is counterproductive to the goal of the exercise. If you are going to do overpeed training I suggest running on a slight decline or running with a wind at your back.
Resisted training allows you to improve forward body lean, and increase power through a triple extension of the hip, knee and ankle joints. The force created during this type of training while maintaining proper running mechanics will make you faster. Be certain not to overload the resistance to a point where form and mechanics are compromised, ususally 7 to 10% of the atheltes bodyweight should be used as the amount of resistance applied. Ultimately first step power, acceleration and speed will be increased by using a resited device such as a Speed Sled of Speed Resistor.
Summer Football Training
The summer is ticking away! What are you doing to make yourself better this summer? If you are looking for an edge on the competition check out Training for the NFL program, it gives you the specific training routines I use down here with my athletes preparing for NFL and college training camps. It even includes my position specific conditioning protocols.
Where can you get a 4 phase training program that gets incredible results for such a great price?
40 Yard Dash Tips
Many of my athletes have been running blistering times in the 40 yard dash at their college testing day. Highlights include Damian Copeland a true freshman at Louisville who clocked a 4.37 sec. 40 and Youngstown State true sophmore LB Deonta Tate who ran a 4.53 sec. 40 yard dash.
Both athletes said teamates were asking them about their unique breathing technique they used when running the 40. This breathing technique in my opinon is key for running a fast 40 yard dash. Learn this specific breathing technique which is detailed on my Combine Freak DVD.
Mike Gough BSc, CSCS
http://www.procombinetraining.com/
http://www.combinefreak.com/
http://www.speedtoolsusa.com/
PS. Don't forget to get your Speed Tools Speed Resistor today to start getting faster!
Saturday, July 25, 2009
Sunday, July 12, 2009
How to Run Faster
I am often asked and e-mailed by athletes, parents and coaches what they can do to run faster. It seems like everyone is is feeling the need for speed these days. Whom can blame them, it what separates the pros from the joes!So here are three things you can do that will have you running faster:
Work on Your Arm Mechanics - Too many athletes have poor running technique. If you are not efficient, you are wasting energy and slowing yourself down. The arms should be at a 90 degree angle while running. The should swing from the shoulder maintaining that angle. This will help drive and propel the body forward. Many athletes chop their arms which is wasted energy and not efficient.
Use Resisted Sprints to Increase Speed - Resisted sprints provide huge returns in terms of speed development. They teach the body the feel of foward body lean and acceleration angles. I use resisted sprints with the Speed Tools Speed Resistor. We use these everyday at my Athletic Edge Sports Training Center. We perform 15 yard resisted sprints with the speed resistor with good form.
Train the Core - When I tell athletes this they usually think of a ripped six pack. You need to train your core for movement and performance, meaning train the abs, obliques, hip flexors, back erectors, and glutes explosively for movement. So leave the crunches behind, and start training the core with med balls and dynamic movements such as overhead toss situps, russian twists, and rotational throws. These will develop power in your core and help you run faster.
Summer Training
The summer is ticking away! What are you doing to make yourself better this summer? If you are looking for an edge on the competition check out Training for the NFL program, it gives you the specific training routines I use down here with my athletes preparing for NFL training camp. It even includes my position specific conditioning protocols.
Where can you get a 4 phase training program that gets incredible results for such a great price?
Train Hard!
Mike Gough BSc, CSCS
http://www.procombinetraining.com/
http://www.combinefreak.com/
http://www.speedtoolsusa.com/
PS. Don't forget to get your Speed Tools Speed Resistor today to start getting faster!
Friday, May 29, 2009
Biggest Speed Training Mistakes
Last week I had the honor of speaking to the football players at a local high school. There coach called me and asked me if I could come in and talk to the athletes before they were about to time some 40 yard dashes.
I went through a quick tutorial on the 40 yard dash start position trying to give these young atheltes some technical cues they could put to work right then and there to run a faster time. It was a cliff notes version of what I cover in my Combine DVD but I hit on the major tips.
The coach then asked me what were the biggest problems that hindered speed development in athletes. I responded with a lack of flexibility and arm mechanics...
Athletes as a whole don't stretch enough or not at all, they are tight and stiff, and especially high school athletes whom are going through growth spurts tend to be very inflexible. I told the athletes that flexibility training is THE most overlooked component of speed training. So if you want to get fast... Get flexible!
Arm mechanics especially in the top speed phase of the 40 yard dash can either make or break your time. I see too many athletes running with a short choppy arm swing. This short arm movement shortens your stride length, so at top speed when you want to open your stride up, you are shortening it and losing speed. Next time you run when you reach full speed exaggerate your arm swing to run a faster time.
Summer football training is just starting, if you need a surefire program to make the most of your training and train like an NFLer get my Training For The NFL Program.
Speed Sleds
Check out our speed sleds, if you are up to the challenge! We use these sleds daily to increase acceleration off the start. Get the Sled to lower your 40 yard dash
I went through a quick tutorial on the 40 yard dash start position trying to give these young atheltes some technical cues they could put to work right then and there to run a faster time. It was a cliff notes version of what I cover in my Combine DVD but I hit on the major tips.
The coach then asked me what were the biggest problems that hindered speed development in athletes. I responded with a lack of flexibility and arm mechanics...
Athletes as a whole don't stretch enough or not at all, they are tight and stiff, and especially high school athletes whom are going through growth spurts tend to be very inflexible. I told the athletes that flexibility training is THE most overlooked component of speed training. So if you want to get fast... Get flexible!
Arm mechanics especially in the top speed phase of the 40 yard dash can either make or break your time. I see too many athletes running with a short choppy arm swing. This short arm movement shortens your stride length, so at top speed when you want to open your stride up, you are shortening it and losing speed. Next time you run when you reach full speed exaggerate your arm swing to run a faster time.
Summer football training is just starting, if you need a surefire program to make the most of your training and train like an NFLer get my Training For The NFL Program.
Speed Sleds
Check out our speed sleds, if you are up to the challenge! We use these sleds daily to increase acceleration off the start. Get the Sled to lower your 40 yard dash
Sunday, December 16, 2007
How to Train for the Football Combine Tests
How an athlete performs at a football combine can be critical in their football career. Football combines consist of the following tests: 40 yard dash, vertical jump, broad jump, bench press, pro agility shuttle, three cone agility, and 60 yard shuttle. The better the athlete can perform in each of these 7 tests the better their chances of playing football at the next level whether that is high school to college, or college to the NFL.
Football combine performance enhancement is twofold. The athlete needs to train to enhance their raw strength, speed, agility power and flexibility. The athlete also needs to master the proper technique for each test, ensuring that the test is performed in the most efficient manner. This will lead to a knockout football combine performance.
Football Combine Training
Training for the football combines obviously is different than training for the sport of football. The athlete needs to be a polished blend of speed, agility, power, quickness, and athletic fluidity. Training must reflect these qualities.
Movement skill training, encompassing speed, agility, quickness and foot speed are major areas of focus when training to test at a football combine. These components can be enhanced with training using ladders, speed chutes, speed resistors, and various cones drills. This will allow the athlete to move more efficiently allowing the athlete to perform the tests with better technique.
Developing and enhancing explosive power is also a very important aspect of an athlete’s combine training. Plyometrics are a training method that I use when preparing athletes for the NFL Combine. They help enhance the vertical jump, broad jump, and the 40 yard dash.
Strength development is important as it is a component of increasing explosive power. For the bench press test, both max strength and muscle endurance training should be performed to increase reps performed.
Flexibility training should be performed daily to help increase range of motion. An increased range of motion will enhance speed, agility, and power development.
Football Combine Technique Training
Regardless if you trained to enhance your speed, agility and power, technique training specifically for the combine tests can greatly lower testing times and increase jump height and bench press reps.
Specific test technique cues can limit extra steps and decrease times. By working and refining the specific proper technique for each test you will perform the test more efficiently.
When training the technique for each test, breaking the test up into phases and refining each phase is the best way to make the biggest gains to the whole test. Perfect each phase the move to the next.
Having a systematic step by step protocol for each test is essential to performing at your best. This decreases your nerves as the test becomes a routing that you have repeated hundreds of times during training.
Mental thought processes prior and during each test can limit nerves and increase performance. One two or three simple thoughts provide focus and helps block out negative thoughts and distractions.
By working on the physical and mental technique cues, perfection in each of the tests can be achieved.
Football combine training is twofold. For a knockout combine performance both training and technique refinement should be performed. By training both of these areas you will ensure that you are fully prepared for the biggest test of you life.
NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com/ where you can signup for his free 40 yard dash and combine training newsletter.
For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com/
Football combine performance enhancement is twofold. The athlete needs to train to enhance their raw strength, speed, agility power and flexibility. The athlete also needs to master the proper technique for each test, ensuring that the test is performed in the most efficient manner. This will lead to a knockout football combine performance.
Football Combine Training
Training for the football combines obviously is different than training for the sport of football. The athlete needs to be a polished blend of speed, agility, power, quickness, and athletic fluidity. Training must reflect these qualities.
Movement skill training, encompassing speed, agility, quickness and foot speed are major areas of focus when training to test at a football combine. These components can be enhanced with training using ladders, speed chutes, speed resistors, and various cones drills. This will allow the athlete to move more efficiently allowing the athlete to perform the tests with better technique.
Developing and enhancing explosive power is also a very important aspect of an athlete’s combine training. Plyometrics are a training method that I use when preparing athletes for the NFL Combine. They help enhance the vertical jump, broad jump, and the 40 yard dash.
Strength development is important as it is a component of increasing explosive power. For the bench press test, both max strength and muscle endurance training should be performed to increase reps performed.
Flexibility training should be performed daily to help increase range of motion. An increased range of motion will enhance speed, agility, and power development.
Football Combine Technique Training
Regardless if you trained to enhance your speed, agility and power, technique training specifically for the combine tests can greatly lower testing times and increase jump height and bench press reps.
Specific test technique cues can limit extra steps and decrease times. By working and refining the specific proper technique for each test you will perform the test more efficiently.
When training the technique for each test, breaking the test up into phases and refining each phase is the best way to make the biggest gains to the whole test. Perfect each phase the move to the next.
Having a systematic step by step protocol for each test is essential to performing at your best. This decreases your nerves as the test becomes a routing that you have repeated hundreds of times during training.
Mental thought processes prior and during each test can limit nerves and increase performance. One two or three simple thoughts provide focus and helps block out negative thoughts and distractions.
By working on the physical and mental technique cues, perfection in each of the tests can be achieved.
Football combine training is twofold. For a knockout combine performance both training and technique refinement should be performed. By training both of these areas you will ensure that you are fully prepared for the biggest test of you life.
NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com/ where you can signup for his free 40 yard dash and combine training newsletter.
For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com/
Sunday, March 06, 2005
Scott Young Breaks NFL Combine Bench Press Record
Scott Young broke the NFL Combine Bench Press Record Thursday at the 2005 NFL Combine in Indianapolis. Young a 6'4" 312 lbs guard pressed the 225 lbs. bar for 43 repetitions breaking the NFL Combine Record of 42 in what was a overall super human performance by the BYU offensive linemen. Young who had been consistently hitting marks of 48-53 reps during training will look to increase his showing during his NFL Pro Timing Days held on March 9th and 16th.
Young was the talk of this years combine. He clocked a 4.97 sec. 40 yard dash time, jumped 35" in the vertical jump, 9'7" in the broad jump, and had a blistering 4.37 short shuttle time. Overall Scott tested at the top of his position.
Young was the talk of this years combine. He clocked a 4.97 sec. 40 yard dash time, jumped 35" in the vertical jump, 9'7" in the broad jump, and had a blistering 4.37 short shuttle time. Overall Scott tested at the top of his position.
Saturday, December 11, 2004
PCT Announces New "Exclusive" NFL Combine Training Program
AES-PCT's President and Founder Mike Gough announced today that AES will be offering and exclusive NFL Combine Training Program for the eliet of the 2005 NFL Draft Class. This exculsive NFL Combine Training Program will offer luxuries which went offered in the past including massages to enhance recovery, peronal stretching sessions, along with specific post workout supplementation and nutrition to enhance the athlete's performance and recovering.
Do to the limited amount of spots in this exculsive program, each athlete receives uparalleled attention and training instruction. "Every athlete in this exclusive NFL Combine Training Program will leave thoroughly prepared for the combine not only physically but also in terms of mental, position specific, wonderlic test preparation, and team interviews." says Mike Gough, NFL Combine Training Expert.
Athletes will train in very small groups unlike other programs that have as many as 20-30 athletes training at once. "Combine preparation is all about the small details, with personalized attention given to each athlete, I can break down individual limitations the athlete has which will help his marketability and increase his draft status."
"We are looking to take NFL Combine Training to a new level of service and results." Last year AES-PCT had 7 players in NFL Training Camps and currently have 5 players on NFL Rosters.
For more information on the Athletic Edge - Pro Combine Training Program contact www.ProCombineTraining.com or Mike Gough @ 941.907.8484 or via e-mail mikegough@procombinetraining.com
Do to the limited amount of spots in this exculsive program, each athlete receives uparalleled attention and training instruction. "Every athlete in this exclusive NFL Combine Training Program will leave thoroughly prepared for the combine not only physically but also in terms of mental, position specific, wonderlic test preparation, and team interviews." says Mike Gough, NFL Combine Training Expert.
Athletes will train in very small groups unlike other programs that have as many as 20-30 athletes training at once. "Combine preparation is all about the small details, with personalized attention given to each athlete, I can break down individual limitations the athlete has which will help his marketability and increase his draft status."
"We are looking to take NFL Combine Training to a new level of service and results." Last year AES-PCT had 7 players in NFL Training Camps and currently have 5 players on NFL Rosters.
For more information on the Athletic Edge - Pro Combine Training Program contact www.ProCombineTraining.com or Mike Gough @ 941.907.8484 or via e-mail mikegough@procombinetraining.com
Monday, September 13, 2004
Pro Combine Preparation Manual
Looking to prepare for the NFL Combine, High School Combines?
Get an edge on the competition with our New Combine Preparation Manual. Learn proper 40 technique, the vertical jump, how to master each test to maximize your combine performance. Also included are sample drills and exercises along with a periodized training model.
The manual takes a in-depth look at the football combine process and the tests used to evaluate an athlete's football ability. This 70 page manual will break down each test, show you how to refine your technique, and maximize your combine performance.Get your preparation started the right way. 59.95 $ USD + Shipping. What you get!- Detailed look at the Combine Process- Detailed description of each test performed at the Combine- Key tips and technical cues to master each testHeight and Weight 40 Yard Sprint Pro Agility (5-10-5, Short Shuttle) L-Cone (Three Cone) Agility Vertical Jump Broad Jump Bench Press 60 yard Shuttle (Long Shuttle)- Training protocols to increase your combine performance- Nutrition- Everything is included to maximize your combine performance!or call 941-907-8484 to order your copy by phone!
Get an edge on the competition with our New Combine Preparation Manual. Learn proper 40 technique, the vertical jump, how to master each test to maximize your combine performance. Also included are sample drills and exercises along with a periodized training model.
The manual takes a in-depth look at the football combine process and the tests used to evaluate an athlete's football ability. This 70 page manual will break down each test, show you how to refine your technique, and maximize your combine performance.Get your preparation started the right way. 59.95 $ USD + Shipping. What you get!- Detailed look at the Combine Process- Detailed description of each test performed at the Combine- Key tips and technical cues to master each testHeight and Weight 40 Yard Sprint Pro Agility (5-10-5, Short Shuttle) L-Cone (Three Cone) Agility Vertical Jump Broad Jump Bench Press 60 yard Shuttle (Long Shuttle)- Training protocols to increase your combine performance- Nutrition- Everything is included to maximize your combine performance!or call 941-907-8484 to order your copy by phone!
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