There are some great movements that can be promoted to elicit deadly gains in speed, so why not use them? CHAPTER THREE: SPECIFICITY

I have one speed, I have one gear..GO! - - Week 5 is underway, and we are looking at the current state of this client's speed and mechanics. This video highlights the flaws of his mechanics and some movements we have worked to increase his ability. - - Speed used to seem as if it's about running and getting in shape. There is so much more to it, and when provided to correct program and routine, you should conquer the competition and SMASH YOUR ENEMY! - - www.harvestingstrength.com - - #powerlifting #rawpowerlifting #strongdad #blackcoffeeonly #getbettertoday #mentalimagery #mentalstrength #imagery #strongman #sportsperformance #squat #rawbenchpress #deadlift #workout #fit #rawstrength #strength #sportsscience #junkdogpreworkout #strengthcoach #strengthconditioning #nobrotein #nobrogram #harvestingstrength #bangtheiron #speed #speedtraining

38 Likes, 1 Comments - Joseph Lucero, MS, CSCS (@j_lucero89) on Instagram: "I have one speed, I have one gear..GO! - - Week 5 is underway, and we are looking at the current..."

As I have expressed in a previous post, the terminology of a CSCS implies an individual is qualified in the areas of strength and conditioning…but what about speed? Why can’t this title of a CSCS mean you are a “Certified in Strength, Conditioning and Speed”? At the current moment, most CSCS individuals have the knowledge in both strength and conditioning, but mostly promote the laws and principles of strength. I feel there are some missed opportunities within all this, with conditioning but specifically speed. There are some great movements that can be promoted within a program, that can elicit deadly gains in speed for an individual who already has conquering strength. So why not promote this type or programming?

I was that traditional CSCS, mostly working with strength…focusing on strength…and growing my craft in strength. Now having learned the acquisition of speed through various types of movements, now I have grown to become a speed JUNKY (not in reference to you, Mr. Scarface). We are currently on week five of our program, and have begun to start utilizing more explosive and dynamic movements for the hip flexors and extensors that transfer more specifically to sprinting than previously. Here is a comparison of programming:

Week 1:

Lying Single Leg Lift

Elevated Single Leg Lifts

Band Resisted Elevated Single Leg Lifts (Bent and Straight)

Single Leg RDLs

Horizontal Band RDLs

Week 5:

Horizontal Band Sprinter RDL

Step Up with Knee Drive

Sprinter Step Up with Knee Drive

Jumping Sprinter Step Up with Knee Drive

One Count, Two Count, Rapid Fire Band Resisted Knee Drive

As you can see the transition between week one and week five, there is a heavy implementation of specificity when it comes to engaged the hip flexors and extensors but with more realistic sprinting movements versus traditionally isolated movements. The rigor grew from body weight resistance, to banded resisted, to explosive mechanics to take that strength and build upon it with more speed. With any program, it’s tough to not “throw all your tricks” into the initial stage…but its all about patience and building an appropriate program that builds up with time and allows the athlete to peak at the right time. That’s why we weren’t able to do all the “fun” stuff at the beginning. That’s always a conversation to have with a client, but if they respect you and your process, this is merely a slight detail that would deter them from doing continuous programming with you. All they need to do is “trust the process, and lift the load”.

After this, we continued to progress with our program by having the client partake in a “Tall Fall Sprint”, which requires the client to stand tall, extend from the ankle joint and fall forward until they cannot and have to explosively fire their knee and toe upward and swing their arms to initiate the mechanics of sprinting. This again gets more specificity in your programming and the falling sensation helps to deliver a quicker drive of the knee for more vicious sprinting mechanics. This, along with other movements shown already is showcased in the video above.

In the next couple weeks, we will continue to discuss the mechanics of sprinting and speed by talking about a couple important limiting factors that could inhibit or assist with dynamic movement: muscle spindles and the Golgi tendon organ (GTO). As quoted by Martin (2017), “When a muscle spindle’s associated muscle is rapidly stretched, the spindle can cause two things to happen: (1) it may signal its muscle to contract to prevent it from going too far, too quickly in the stretch; and (2) it can inhibit the opposing muscle (the antagonist to the muscle being stretched) to prevent it from contracting so that it can’t contribute to any further stretching.” This could inhibit or assist our ability to move dynamically, and we will discuss more of this information in my next post.

All I have to say is this,

Science rocks. Use your brain, not your ego, to develop appropriate programming, whether it’s to increase speed for catching insubordinate scum or bench pressing more than the bozo next to you. Knowledge conquers all.

Citations:

Martin, M. (2017, May 2). Golgi Tendon Organs and Muscle Spindles Explained. Retrieved from https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/5336/golgi-tendon-organs-and-muscle-spindles-explained