Speed Training & Conditioning

by Contributing Writer

Overview

Conditioning is an essential aspect of speed training that allows an athlete to develop the necessary capacity to handle the kind of power and speed that comes with strenuous competition.
Overexertion

Training intensely from a young age for an area as general as speed without a proper base in conditioning can lead to overexertion. This can lead to injury and a general decline in performance.

Tempo Days

Tempo days are low-intensity (60 to 70%) days that serve to allow your body to rest and recover from a higher-impact, stressful training day. Tempo work also allows heart strength recovery.
General Strength Days

Days devoted to specific work such as strength and balance are recommended the day after tempo days to still allow 24 to 48 hours for your body to recover. Again, these days are relatively low-intensity, but increase the heart rate while still allowing the body to recover.
Overload Principle

The overload principle states that the body responds to periods of overload by developing physiological responses in order to prevent overload in the future. Most speed training programs are based on this principle, and conditioning programs seek to minimize the ill effects of it.
Minimize Stress

Though running is often preferred, the progressive stress on joints and bones can be harmful. Some alternative programs include fitness devices that work the same muscles without the stress, like Stairmasters and elliptical machines.