Resisted vs. Overspeed Speed Training

I am asked often about resistive vs overspeed training and what gets better results. When you speed train which type of training do you use? If you want fastest path to get results, resistive speed training gets it done.

You see, overspeed training pulls you faster than you can run, which quite often pulls you out of your proper mechanics. When trying to get faster your running mechanics are the foundation for success. Poor mechanics while training will translate into poor mechanics on the field. Quite often athletes that are being pulled in a overpeed towing drill force their muscles to brake because they are being pulled out of control which is counterproductive to the goal of the exercise. If you are going to do overpeed training I suggest running on a slight decline or running with a wind at your back.

Resisted training allows you to improve forward body lean, and increase power through a triple extension of the hip, knee and ankle joints. The force created during this type of training while maintaining proper running mechanics will make you faster. Be certain not to overload the resistance to a point where form and mechanics are compromised, ususally 7 to 10% of the atheltes bodyweight should be used as the amount of resistance applied. Ultimately first step power, acceleration and speed will be increased by using a resited device such as a Speed Sled of Speed Resistor.

Summer Football Training
The summer is ticking away! What are you doing to make yourself better this summer? If you are looking for an edge on the competition check out Training for the NFL program, it gives you the specific training routines I use down here with my athletes preparing for NFL and college training camps. It even includes my position specific conditioning protocols.

Where can you get a 4 phase training program that gets incredible results for such a great price?

40 Yard Dash Tips
Many of my athletes have been running blistering times in the 40 yard dash at their college testing day. Highlights include Damian Copeland a true freshman at Louisville who clocked a 4.37 sec. 40 and Youngstown State true sophmore LB Deonta Tate who ran a 4.53 sec. 40 yard dash.

Both athletes said teamates were asking them about their unique breathing technique they used when running the 40. This breathing technique in my opinon is key for running a fast 40 yard dash. Learn this specific breathing technique which is detailed on my Combine Freak DVD.

Mike Gough BSc, CSCS
http://www.procombinetraining.com/
http://www.combinefreak.com/
http://www.speedtoolsusa.com/

PS. Don't forget to get your Speed Tools Speed Resistor today to start getting faster!

The 40 Yard Dash... Like Riding a Bike???

A funny thing happened the other day. Jon Corto who was the "Combine Freak" in my new DVD had a workout with the New York Giants on Tuesday. He and two other safeties were brought in to get a look. Surprisingly Giants Head Coach, Tom Coughlin conducted the workout.

Jon said they put him through 45 min. of positional drills then out of the blue Coughlin said, "get on the line to run a 40 so we can see how fast you are". Now Jon has not run a 40 yard dash since last March when he lit up the Syracuse Pro Day. So he was taken off guard and said he panicked for a second and scramble to focus on the proper technique. The other two players at the workout were even more stressed, as on was a 13 year vet who has not had to run a forty yard dash in a long, long time.

The panic for Jon did not last long. he got his head into it worked through a couple of starts then hit a decent 40 yard dash in the high 4.5's. He said that all the training with me, ingrained the technique cues into his memory, and he said when he is 50 years old he will still remember my 40 yard dash technique.

Jon told me later it is was "just like riding a bike" executing a close to perfect 40 yard dash.

If you want to learn these powerful 40 yard dash technique cues that will soak into your brain and allow you to run a great time, get the Combine Freak DVD .

Train Hard,

Mike Gough


About the Author: NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com/ where you can signup for his free 40 yard dash and combine training newsletter.
For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com/

How to Stretch for the 40 yard dash

Although I have covered this topic in past newsletters, I am getting countless e-mail about how and when to stretch.

The Journal of Strengh & Conditioning Research this month had many studies examining the use of static stretching versus dynamic stretching.

More benefits were shown with a Dynamic flexiblity routine over static streching. Studies also showed that vertcial power was increased with dynamic stretching prior to a vertical jump, than with static streching.

So make sure to perform dynamic stretching just like my Dynamic Stretching protocol found in Mastering the 40 Yard Dash (www.Masteringthe40YardDash.com)

Weight gain is god or bad for the 40 yard dash?

I often get athletes that come to me looking to get bigger, with no mention of maintaining or enhancing their speed. Recently I picked up a ten pound plate and asked an athlete how fast he could run with the plater strapped to his back? He laughed but in all honesty when athletes try to bulk up, their speed, more specifically their acceleration, usually suffers.

So what can be done?

Well gradual lean muscle weight gain is suggested as opposed to rapid weight gain. This allows the body to adjust to the weight gain and maintain their speed. Rapid weight gain slows the body down, decreases flexibility, and ultimately inhibits the fluid movement patterns of the athlete.
So next time you are addicted to gaining muscle, think to yourself that you are an athlete, you need to build athleticism first as muscle is slowly added to the body. You need to Stretch to make sure that the muslces can move through a full range of motion. A balanced body of speed and lean muscle is what we are after. Both size and speed can be achieved, it just takes time to do it right.

Remember building a solid foundation takes time, hard work and dedication.
If you are looking how to develop speed, look no further than "Mastering the 40 Yard Dash" manual which has a knockout 30 day speed training program that will give you that drive and acceleration you have been longing for.

Sprint on over to http://www.masteringthe40yarddash.com/
Regards,
Mike Gough
NFL Combine Training Expert
http://www.procombinetraining.com/

P.S. As a bonus this weekend anyone who takes me up on the Mastering the 40 Yard Dash offer will recieve my 10 Lesson 40 Yard Dash Course Free!!!! This is only available to you! http://www.procombinetraining.com/mastering_the_40_yard_dash.php





Copyright, Athletic Edge Sports, LLC 2005
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Mike Gough
Athletic Edge Sports LLC.
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http://www.procombinetraining.com/