With MetabolicDiet.com & Bodybuilding.com you are privy to information that nobody else has. This is the explanation of the Rich Tuten's Denver Bronco Speed and Endurance Program exactly as it appears in their players' training manual.
The Denver Broncos Speed and Endurance Program was developed by the Denver Broncos Strength Staff to help improve our overall team speed. Individual improvement is based on the trainee's intensity and consistency.
The number one question we get asked is, "Can I improve my speed"? If you decide to follow this program, work hard and consistent every workout, then the answer is yes, your speed can be improved.
There are a few key ingredients that will help you run faster. A speed development program must include strength/power training, flexibility exercises, endurance/conditioning program, plyometrics/bounding drills, nutritional guidelines to follow, and, of course, form running and speed drills. Within this program we will discuss how to develop all these important ingredients.
The Ingredients To Running Faster!
Developing leg strength and power is by far the most important ingredient in developing speed. Without developing explosive power, fast muscle contraction, or improper stride quickness and stride length can cause many trainees to fail when training to improve running speed. Before you start your training you need to understand that there are many speed-developing programs, and you may find the best one for you, but what it really comes down to is hard work and consistency. For example, a coach can design the best plan possible for the big game, but if the players don't execute it the way it's planned, it won't work!
Improved conditioning using aerobic training, such as distance running, has little effect on 40-yard dash times. A high-anaerobic conditioning level, lox's 40-yard dashes at 90% intensity with 20 seconds rest between each will, however, allow you to make repeated sprints with little drop off. Being overweight and having too much body fat affects sprinting by adding weight that must be moved at high speeds.
For the development of strength, each person has a "workout max" or an ideal exercise level needed to provide strength. For example, if your "workout max" to improve strength in the hamstring muscle is five repetitions using 150 pounds on the hamstring curl machine, using less than 150 pounds for five repetitions is too light and non-productive terms of strength development.
Using more than 150 pounds causes the muscles to work beyond the "workout max" and would result in the greatest strength gains.
For the greatest strength gains, you need to train between 75-and-95% of your strength level for each exercise. In order for the muscles to develop properly, they must be exercised with a high intensity of resistance. In other words, the higher the resistance, the greater results of an exercise program. This is accomplished by increasing the resistance used, the number of repetitions in a set, the speed of the repetitions, and the amount of rest between the sets.
One other method of improving explosive strength and power is the use of Plyometrics. Plyometrics is an excellent method of developing both strength and power in the muscles needed for sprinting. Many athletes have the strength, but do not have the necessary power to sprint a fast 40-yard dash. Plyometric training is designed to help develop the strength and power to improve speed.
|Learn everything you will need to know about plyometrics,
When starting a plyometric program, short distances of 20-to-30 yards should be used the first two weeks. These distances, up to 100 yards, can be increased after the first two weeks. Plyometrics should be used twice weekly as the final workout session of your training program, but only by highly conditioned athletes with leg strength of at least twice their body weight.
Other important methods of improving speed are by increasing your stride length and stride quickness. Increased stride length requires additional strength, power and flexibility. Of these three, strength and power are far more important. Adding inches to your stride length can make a difference. Lengthening your stride by 3 to 4 inches per stride, without changing your stride quickness, can improve your speed up to one foot per second. Such a change could lower your 40-yard dash from 5.0 to 4.8, which is a large difference.
Offensive linemen work on their run blocking.
The strength and power of the legs is by far the most important factor in increasing stride length. You improve stride length by pushing off with more force and jumping farther. To improve the force of the push off you must strengthen the muscles of the lower leg, ankle and feet through strength and Plyometric training.
Proper use of the flexibility exercises described later in this program, as part of your regular warm-up routine will also improve your range of motion in both the ankle and hip areas. However, you will increase your stride length mainly by improving the explosive force and power of the legs against the ground, not by becoming more flexible.
Developing stride quickness is possible in cycling, towing (over-speed training), treadmill sprinting and downhill sprinting. In order to change your strength/power ratio, the program must consist of the following:
Your Program Must Consist Of:
- Strength/power exercises
- Muscle resistance exercises,
- Nutritional habits to reduce your body fat percentage
- A speed development program designed to work with these factors.
The building of muscular strength/power seems to develop best through weight training and plyometrics and sprint-assisted training through towing, treadmill, downhill and cycle sprinting.
Sprinting is a series of falls and recoveries. As the leg and arm drives back, you create the falling phase. As your knee lifts and your arm comes up, you create the recovery phase. The falling phase, which you cannot see, is the main phase of speed. Too many athletes concentrate on the recovery phase; the higher knees and faster arms, which you can see.
Speed is always what you do down and back. By concentrating on the principles, you will maximize your force on the ground.
In order to increase speed, you must train with speed. Distance running or half-speed drills will not make you faster. However, it will help you maintain the speed you already have.
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