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short-term speed and power programming

v1

Design 4–8 week sprint performance programs using combined training methods (sprinting, resisted loads, and plyometrics).

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sprintspeedpoweraccelerationplyometrics

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Procedure

  1. Define Performance Goal & Timeline

    • Determine the user's specific objective: Acceleration ($\le 20\text{m}$), Max Velocity (Top Speed), or Repeated Sprint Ability (RSA).
    • Confirm a timeline of 4–8 weeks to ensure significant gains.

  2. Assess Training Frequency

    • Ensure the schedule allows for a minimum of 2 sessions per week, as required by evidence for sprint improvements.

  3. Select Training Modalities (Combined Training Framework) Construct sessions integrating three tiers:

    • Primary: Unresisted sprints and technical drills.
    • Secondary (Resisted/Assisted):
      • For Acceleration: Assign heavy resisted sprints (e.g., sled pulls) with loads that cause significant velocity decrement.
      • For Max Velocity: Assign light resisted sprints to maintain high-velocity mechanics.
    • Tertiary (Strength/Plyo):
      • For Acceleration/Power: Include weightlifting movements (WT) and traditional resistance training to maximize horizontal force.
      • For Max Velocity/RSA: Prioritize plyometrics (PT) to optimize the stretch-shortening cycle (SSC) and neural recruitment.

  4. Configure Goal-Specific Protocols

    • Acceleration Goal: Combine unresisted sprinting + weightlifting + heavy resisted sprints.
    • Max Velocity Goal: Combine unresisted sprinting + plyometrics + light resisted sprints.
    • RSA Goal: Combine plyometric training with sprint training (shown to yield the highest RSA mean and best time improvements).
    • Speed Endurance (SET): For goals exceeding short sprints (e.g., 30s bouts), program 8–12 reps of 30-second sprints to improve anaerobic capacity.

  5. Build and Schedule Workouts

    • Use create_workout to build the session structure.
    • Use add_exercise to insert specific primary, secondary, and tertiary movements.
    • Apply a plan_week to distribute at least 2 sessions to the user's current or upcoming week.

  6. Progressive Implementation

    • For plyometrics, include short-term "Conditioning Activities" (CAs) to provide acute performance enhancements.
    • Monitor for technical integrity during "Secondary" modality execution, especially during max velocity phases.