Principles of building speed
This is a feature of sports performance characterised by the ability to rapidly mount up muscular strength in a short time (5-30 s). Building speed (maximum power) is particularly important in short races, football, tennis and wrestling.
The primary source of energy used to generate speed is phosphocreatine stored in muscles, and thus the fundamental elements of proper nutritional strategy should be focused on:
- maintaining high phosphocreatine levels in the muscles
- delivery of adequate quantities of dietary protein for muscle fibre regeneration
- prevention of muscle catabolism processes
- increasing the share of compounds determining the optimal functioning of neuromuscular system
GENERAL CHARACTERISTICS OF STRENGTH TRAINING AIMED AT DEVELOPING SPEED
| WORKOUT TIME [IN MIN] |
45-60 |
| TOTAL NUMBER OF EXERCISES |
3-4 |
| NUMBER OF SERIES IN EACH EXERCISE |
3-4 |
| NUMBER OF REPEATS IN A SERIES |
4-8 |
| REST BETWEEN SERIES [IN MIN] |
2,5 - 3 |
| TRAINING |
AT MAXIMUM SPEED UNTIL THE END |
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