Jul '24 • Speed Tips
How Much Training Volume Do You Need For Speed
Sprinting volume can be the #1 killer to your speed, and the #1 reason why you get so fast.
So if you don’t master how to do proper volume for speed training you might be leaving tons of gains on the table!
No worries, today I will teach you:
- How much sprinting volume you need to do as a beginner, intermediate , and advanced athlete
- How much volume you need in max velocity vs acceleration
First of all, we are not doing conditioning.
When I say 150 yards of total distance,
That means you do 3-8 sets of 20-40 yards to find what works for you.
So, if I say around 120 yards for a speed workout, an example would be:
Timed Sprints: 6 sets of 20 yards with 2 minutes rest between each set.
How much sprinting do you need as a beginner?
Beginners can handle more because the force isn't too hard on the joints,
and their nervous system (CNS) can manage the volume since they're not super fast yet.
For beginners, the volume can be between 150-300 yards.
The slower you are, the more yards you need for acceleration.
For max velocity, somewhere around 60-200 yards of sprinting could work
.
Example: 6 sets of 10-yard flys.
For intermediate athletes:
This can be tricky.
If you're slower, you might need around 200 yards for acceleration.
If you're faster, maybe 80-150 yards.
For max velocity, aim for 80-150 yards.
For advanced athletes:
Advanced athletes are faster and need something called auto-regulation.
This means instead of having a set number, you sprint until your speed drops off by 1-5%.
For example, if you run 40 yards in 4.40 seconds, you keep sprinting until your time slows to between 4.45 and 4.62 seconds.
Then, you're done.
This is because you need to keep your speed at 97-100%, and some research says 95% max intensity.
If you drop below 95%, it becomes conditioning, not speed training!
This applies to acceleration, max velocity, and speed endurance (for track and soccer).
I hope this helps. See you next time!
Justjumari
PS. If you want to join the full speed academy program, click below to get access to 12 months of speed training
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How Much Training Volume Do You Need For Speed
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