Resisted vs.Overspeed Speed Training

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!

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!

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