In part of 4 of The Need for Speed series, I posted a video of general transfer training made popular by Joe Defranco where I did back squats x 2 reps at 90% of my Monday squat weight then followed up after about 1 minute with a 10m sprint.
The basis of this is to activate the muscles used in sprinting through the squat then use that heightened activation in an actual sprint.
To bridge the gap between the gym and the football field we can take this 1 step further with specific general training, again popularised by Joe Defranco.
This is where you use a prowler to replicate the action of sprinting with some added load which acts as a loaded sprint so that when you go to a traditional sprint with body weight only, the increased neural activity makes the sprint feel almost effortless as the residual neural activity of the loaded sprint is still present.
And here's a HASD (heavy ass sled drag) at 145kgs external load
Background Song - Baba O'Reily originally by the Who but performed here by Pearl Jam.
And shit Good Friday is boring!!
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