THE MAGIC PILL FOR MAX SPEED

2 weeks ago I posted about how I used some speed potentiation exercise variations in my own training set personal bests all over the place after training 4 days in a row previously and with footy the next day.

Oh and I'm almost 40.

Since then this is what I've done training wise:

FRI - Speed Potentiation Session from Above

SAT - Game - Seniors

SUN - Game - Over 35's

MON - 6km Bike Ride

TUE - Chain Iso Pull + Sprint

WED - Upper Gym

THU - Max Iso Pull + Sprint

FRI - Upper

SAT - Off

SUN - Max pull Iso Release + Sprint

MON - Off

TUE - Max Velocity Speed Session

WED - Upper Gym

THU - Upper Gym

FRI - Speed Potentiation Session Today

Last week I performed a sort of concentrated block using these sprint start variations because the session from 2 Fridays ago I only did 2 set of each sprint so I wanted to see what happens when I did 4 sets in a single session.

Maybe it was the sprint session into 2 games of footy 3 days n a row from the previous weekend but my times were slow compared to that initial Friday:

* Chain Pull - 5m x 1.09secs to 1.18secs...10m x 1.8secs to 1.89secs...15m x 2.45secs - 2.48secs...20m x 2.96secs - 3.10secs

* Iso Pull - 5m x 1.17secs to 1.15secs...10m x 1.84secs to 1.86secs...15m x 2.41secs - 2.51secs...20m x 2.97secs - 3.09secs

* Pull Release - 5m x 1.02secs to 1.09secs...10m x 1.77secs to 1.83secs...15m x 2.34secs - 2.48secs...20m x 2.89secs - 3.08secs

As you can see there was a minor drop across the board and there's plenty of reasons why this might have happened but the fatigue factor from the 2 games in a row and the lesser role of variation as now I'm repeating the same thing, are all viable options for this.

This week I went back to my schedule from that week 2 weeks ago which has me doing a max velocity session, my main sprinting session, on a Wednesday but this week I did it on a Tuesday.

So today I repeated the potentiation workout from 2 weeks ago exactly an this is what it resulted in:

** Chain Pull - 5m x 1.09secs to 1.16secs...10m x 1.8secs to 1.82secs...15m x 2.45secs - 2.41secs...20m x 2.96secs - 2.94secs

** Iso Pull - 1.15secs to 1.14secs...10m x 1.84secs to 1.75secs...15m x 2.41secs - 2.41secs...20m x 2.97secs - 2.89secs

** Pull Release - 5m x 1.02secs to 1.10secs...10m x 1.77secs to 1.75secs...15m x 2.34secs - 2.31secs...20m x 2.89secs - 2.81secs

Plenty of improvements and this personal bests again!

The most pleasing part was that I added a regular bodyweight standing 20m sprint which I'll compare to my best times from the last 2 - 3 weeks:

*** Standing 20m Sprint - 5m x 1.26secs - 1.13secs...10m x 1.96secs - 1.72secs...15m x 2.57secs - 2.32secs...20m x 3.15secs - 2.85secs

Plenty of mammoth personal bests there again!

I'm not exactly sure what's going on and why this is happening but I'll stick with this until it doesn't work anymore and see where it takes me.