Speed and Weight Training
Nowadays, many are able to see the difference when you do weight training alone and when you incorporate another form or variation into weight training. The question that prompts many of those who are into weight training is the concern on how exactly does weight training affect the results of pure speed training and how a workout routine should be structured in order to make the most of both the speed and weight training.
Before you learn how to incorporate both exercises, you should know that there are two different fiber types and one of which is the fast twitch which is for your muscle speed and the slow twitch that is for the strength of your muscles. So in order to have a competitive performance, you need to be able to train for your speed and for your strength. To incorporate both, here is some of the suggested training.
§ Ensure lasting isometric speed training – when you do speed training, you have to make sure that your isometric speed training lasts for at least six to eight hours. It would be very helpful if you can find a speed training that lasts for a certain day and be able to keep your muscles in an active state as long as possible. Then you also need to schedule your weight training on the same day because this will help keep your muscles respond appropriately each day that you train.
§ Coordinate the days when you weight train and speed train – When you do speed and weight training, you need to coordinate the muscles that you train for your weight training and those that your train for speed training. This is to ensure that the muscles do not overlap with those muscles that you use for anther training. It is important that they do not overlap so as not to over train a particular muscle group that is being trained for both. As an example, if you do leg curls and train your hamstrings, you have to ensure that your speed training for that particular day and instead speed train another muscle group.
§ Incorporate a recovery period or a rest period – Since you are doing both the speed and the weight training, you need to ensure that despite the hard training, you should be able to relax your muscles to prepare for a refreshed and relaxed training. It is recommended that when you measure the progress in your training like say for example in a 40 meter dash, you need to relax your muscles first by eliminating the lower body weight training for three days and the speed training for three days.
Lastly, in order to maximize your speed, you can try the combination of weight training workouts on a Sunday and Monday then do some rest on a Tuesday and then proceed with speed training on Wednesday to Thursday then weight train on a Friday and then rest again on a Saturday. There are still many speed and weight training programs available that might fit into your body’s system.
