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Power

Programming for Speed (Distances, Recovery & Placement)

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DefinitionA short reference note, not a full lesson.
Definition

Sprint training is maximal-quality work — short, fully-recovered runs done fresh after warm-up, with distance chosen for acceleration vs max velocity.

Detail

Speed (sprint) training follows the same quality-first logic as power: the nervous system and ATP-PC system must be fresh so every run is maximal.

  • Distance by goal: acceleration work uses short sprints ~10-20 m from various starts; max-velocity work uses longer or fly-in runs ~30-60 m so top speed is reached and held briefly (see Acceleration vs Max-Velocity Training).
  • Intensity: maximal effort (≈95-100%) — submaximal "speed" running trains tempo/conditioning, not speed.
  • Recovery: near-full between reps, because true speed relies on the ATP-PC system. A common guideline is ~1 minute of rest per 10 m sprinted (or work:rest ≥ ~1:>10); rest is also generous between sets/blocks. Insufficient recovery turns sprint work into conditioning and degrades quality.
  • Volume: low total sprint distance per session; stop when times slow or mechanics break down.
  • Placement: early in the session, after a thorough dynamic warm-up and sprint-form drills, before strength/conditioning.
  • Frequency: commonly ~2-3 speed sessions/week, integrated with strength and plyometrics; allow recovery (hamstrings especially) between high-speed days.
  • Periodization: progress general prep → acceleration emphasis → max-velocity emphasis, with resisted (acceleration) and assisted (overspeed) methods layered in for advanced athletes.
rest-per-distance and weekly volumes vary by source, athlete, and event.

Key facts

  • Acceleration: ~10-20 m starts; max velocity: ~30-60 m / fly-in runs.
  • Intensity ~95-100%; submaximal running is conditioning, not speed.
  • Near-full recovery — guideline ~1 min per 10 m sprinted; low total volume.
  • Place early/fresh after warm-up + form drills; before strength/conditioning.
  • ~2-3 sessions/week; periodize acceleration → max velocity; protect the hamstrings.

Connections

Sources

Cited in text — not yet linked
Established exercise-science consensus; NSCA Essentials of Strength Training & Conditioning. Pages: (general consensus).

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Atlas Connections

ATP-PC (Phosphagen) System
The body's immediate, stored anaerobic energy source — ATP and phosphocreatine ready to fire instantly, fueling short, explosive efforts of roughly 0–45 seconds.
Acceleration vs Max-Velocity TrainingClosely related
Acceleration training develops the leaning, horizontal-force "drive" phase; max-velocity training develops the upright, reactive top-speed phase — they need different drills, distances, and cues.
Programming for Power (Sets, Reps, Rest & Placement)Closely related
Train power fresh and explosive — low reps with maximal intent, full recovery between sets, placed first in the session, on a base of strength.
Resisted & Assisted SprintingClosely related
Resisted sprints (sleds, hills, bands, parachutes) overload force and acceleration; assisted (overspeed) sprints (downhill, towing) push stride frequency above normal — both used carefully to nudge speed.
SAQ Programming (Speed, Agility & Quickness)Closely related
Organize speed, agility, and quickness work as fresh, high-quality, low-volume training early in the session — progressing from closed/planned drills to open/reactive ones.
Sprint-Form Drills OverviewClosely related
A family of low-load drills (A/B skips, high knees, butt kicks, wall drills, dribbles) that isolate sprint-mechanics components so they can be grooved before full-speed running.
Sprint MechanicsClosely related
Sprinting has two distinct phases — acceleration (driving from low and leaning) and maximum velocity (tall, cyclical, reactive) — each with its own posture and force-application pattern.
Exercise Order / Order of Exercises
The sequence of exercises in a workout — typically large to small muscle groups (structural → supplementary → body-part), with pre-exhaustion reversing this for advanced lifters.
Rest Periods Between Sets
How long you rest between sets: trained lifters gain the most strength with more than 2 minutes, muscle grows a little better with more than 60 seconds, and short rests (under a minute) suit muscular endurance work.