Speed Work 🔥🔥
Training Day: Linear Acceleration 💥💥
(+ Capacity Work)
After warmups, ploys, and movement skill, went with:
Block A: Resisted Starts on a moderate hill incline. I like using the shoulder harness + resistance to really get their forward body lean going. That plus the hill incline, really makes them have to work hard really fast to “climb the ladder” when getting off the line.
Block B: 10 Yard Acceleration Drive Phase. Still resisted, still on a moderate incline. After establishing the pattern in movement skill + doing resisted & unresisted starts, I like open up the distance and let them really feel their engines start to move.
Main focus is still emphasizing that piston-like leg action as the theme of the day.
Block C: Resisted Uphill Drive Phase. Dropped the starting line back to a very mild hill incline, first couple reps still lightly resisted but really pushing for forward lean + piston leg action for an extended period beyond what is normally required.
Would normally keep the distance a bit shorter, about 20-25 yards, but we had the drone for the day, so fuck it, why not 40’s haha. 🤙🏼
Block D: Resisted marching, 40 yards, on moderate incline as ESD work. Probably my favorite aspect of the day. Finish the day with patterning the movement for capacity.
Programming wise, I like adding the hill into the mix at around the same time we start to transition out of max strength and into focusing more on power methods. It’s a fine line though, b/c can’t add so much difficulty that we start to sacrifice ground contact times...
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