on a track or a pitch. If the strength


collapses then there is no platform for speed to be created. Therefore this is a key element in improving a client’s speed and one that has to be understood.


When the client runs, they run with the whole body so consequently when they train, they have to train the whole body. Alignment is not only the key to making the body more efficient but it also reduces the risk of injury. A finely balanced body is no different to a finely tuned car. The faster the car, the more important it is that the key parts are working properly and in the right place. Speed will again put more emphasis on the body’s alignment and it is essential that the strength endurance does not cause the body to become misaligned. In other words the trainer has to prepare the body to run faster.


At the same time as the strength endurance block of training is taking place then the speed endurance block should be trained. So at the end of the six week block, the client is not only stronger for longer but faster for longer. This is a commonly misunderstood element as speed does not require an aerobic base and training aerobically only serves to make the client slower. Aerobic training requires the muscle fibres to carry oxygen and trains the opposite system from speed endurance which works with the creatine and ATP system. The key to this component is to train the body’s ability to dissipate lactic acid. In order to do this, you have to get the body to produce lactic acid! This can only be done by running fast! Most clients cannot run far at top speed and therefore the distances have to be built up gradually over time. There is no point asking a client to run 12 x 200m when they cannot sprint 1 x 200m and therefore they run slowly which turns into aerobic training. An example of a beginners speed endurance programme would be: 50m – 40m – 30m – 20m with a walk back recovery.


This does not sound like a speed endurance session but the client will not be able to sprint anymore and therefore the session has to be stopped. It is possible with a 10 – 15 minute recovery they may be able to repeat the same session but at the time of stopping the


22


“Alignment is not only the key to making the body more efficient but it also reduces the risk of injury”


session, they will not be able to sprint any further. Try it yourself and you will understand what I mean. Nothing takes more out of the body than running at top speed.


Power The next training block will consist of turning strength into power and speed endurance into sprint endurance. Power is strength x speed and therefore has to have a speed element. Any form of explosive movement will create power. Jumping up stairs, jumping into sand, jumping over hurdles, depth-jumping or bounding are all forms of power training for speed but again the blocks need to be short and explosive. There is never a need to resist power unless the client is an international athlete. In other words do not ask the client to carry things while jumping up stairs as not only will this slow down the production of power but also will stop the client using their arms to propel and control the power. In all forms of power training the body has to be used like a spring, closing and expanding, in this way power can be improved. If the body remains shut then power is killed and no improvement will be gained.


Sprint endurance Sprint endurance is similar to speed endurance except the runs are shorter and the recovery is less. This would be true of a trained and fit client but what if, as we said earlier, the client cannot sprint very far? This element would just become an


THE AUTHOR


Margot Wells is the Director of WELLFAST Performance Ltd. www.wellfast.co.uk Coach to Allan Wells Olympic 100m Gold medallist. Coach to International and national sportsmen and women from a variety of sports


The REPS Journal 20109;17(June):21-22


extension of speed endurance and the time used to try to build up the distance that they can sprint. The rule is that if you can’t sprint it don’t run it, so the session is different things to different people.


Warm up During every training session and every warm up the key factor to running faster is technique. This has to be practised during the warm up strides as the client is not running at maximum speed and therefore can concentrate on trying to run technically correct. Collectively none of my clients take part in any form of jogging during a warm up. This is key to preparing the body for the activity that is about to come. Whether it be a training session or a game. Jogging does not switch on the brain, require concentration nor is it the correct technique used to run fast. The warm up should be all of the above and increase in intensity as the session/game comes nearer. The warm up should not tire the client but prepare them mentally and physically for the task ahead.


Do not be afraid of speed and avoid it. Embrace it in all its glory and your clients will love you. If you can still put one foot in front of the other, test your training programme on yourself before you try things out on your clients. If it doesn’t make you faster then it won’t make them faster either!


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