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!

How to Run Faster

I am often asked and e-mailed by athletes, parents and coaches what they can do to run faster. It seems like everyone is is feeling the need for speed these days. Whom can blame them, it what separates the pros from the joes!

So here are three things you can do that will have you running faster:

Work on Your Arm Mechanics - Too many athletes have poor running technique. If you are not efficient, you are wasting energy and slowing yourself down. The arms should be at a 90 degree angle while running. The should swing from the shoulder maintaining that angle. This will help drive and propel the body forward. Many athletes chop their arms which is wasted energy and not efficient.

Use Resisted Sprints to Increase Speed - Resisted sprints provide huge returns in terms of speed development. They teach the body the feel of foward body lean and acceleration angles. I use resisted sprints with the Speed Tools Speed Resistor. We use these everyday at my Athletic Edge Sports Training Center. We perform 15 yard resisted sprints with the speed resistor with good form.

Train the Core - When I tell athletes this they usually think of a ripped six pack. You need to train your core for movement and performance, meaning train the abs, obliques, hip flexors, back erectors, and glutes explosively for movement. So leave the crunches behind, and start training the core with med balls and dynamic movements such as overhead toss situps, russian twists, and rotational throws. These will develop power in your core and help you run faster.

Summer 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 training camp. 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?
Train Hard!

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!

Biggest Speed Training Mistakes

Last week I had the honor of speaking to the football players at a local high school. There coach called me and asked me if I could come in and talk to the athletes before they were about to time some 40 yard dashes.

I went through a quick tutorial on the 40 yard dash start position trying to give these young atheltes some technical cues they could put to work right then and there to run a faster time. It was a cliff notes version of what I cover in my Combine DVD but I hit on the major tips.

The coach then asked me what were the biggest problems that hindered speed development in athletes. I responded with a lack of flexibility and arm mechanics...

Athletes as a whole don't stretch enough or not at all, they are tight and stiff, and especially high school athletes whom are going through growth spurts tend to be very inflexible. I told the athletes that flexibility training is THE most overlooked component of speed training. So if you want to get fast... Get flexible!

Arm mechanics especially in the top speed phase of the 40 yard dash can either make or break your time. I see too many athletes running with a short choppy arm swing. This short arm movement shortens your stride length, so at top speed when you want to open your stride up, you are shortening it and losing speed. Next time you run when you reach full speed exaggerate your arm swing to run a faster time.

Summer football training is just starting, if you need a surefire program to make the most of your training and train like an NFLer get my Training For The NFL Program.

Speed Sleds

Check out our speed sleds, if you are up to the challenge! We use these sleds daily to increase acceleration off the start. Get the Sled to lower your 40 yard dash

How to Run a Fast Short Shuttle

The Combine Short Shuttle test is a test of agility, quickness and change of direction.
Today I spent over an hour teaching my NFL Combine athletes the nuances of this test. There are so many details on how to run a fast time in this test we could be here for a long time. So much that this test technique took the longest of all tests on my Combine Freak DVD (http://www.combinefreak.com/)

Now let me share with you one tip that will help you shred time off your shuttle.
The tip is the pivoting of the inside foot when performing the shuttle turns. The inside foot needs to pivot or rip around in the direction you need to go. This helps open the hips in the opposite direction, increases the torque of the turn and ultimately allows for a quick crisp turn.

So be sure to practice this tip and your times lower quickly. I taught this last weekend to some high school athletes preparing for the NIKE Combines and they each took 2 tenths off there times following this technique tip alone.

This is just one of many test technique tips that I can give you to shave time off your shuttle. For all my other secrets get my Combine Freak DVD by clicking here http://www.combinefreak.com/ .

Keep training hard!

Mike Gough
http://www.speedtoolsusa.com
http://www.procombinetraining.com
http://www.combinefreak.com/

PS: My Speed Tools speed ladders are hot! Get yours today right here http://www.speedtoolsusa.com/agility-ladder.php

40 Yard Dash Training Equipment

I hope all of you are having a great holiday. This is a busy time of year for me with my athletes preparing for the NFL and CFL combines...

But I have a special pre launch announcement just for you...

Over the years I have been helping athletes all over the world get faster, stronger and more powerful while becoming better athletes. Now I am lauching a set of new tools to help you become explosive and flat out fast.

Mike Gough's Speed Tools is my own line of speed training gear that is designed to get you FAST.

Chutes, Sleds, Ladders, Hurdles, and much, much more to help you unleash your athletic potential.

Check it out at http://www.speedtoolsusa.com/

You will not be disappointed as this equipment is heavy duty and the exact training gear I use with my athletes down here. It has been battle tested by the best.

http://www.speedtoolsusa.com/

Train Hard,

Mike Gough
http://www.speedtoolsusa.com
http://www.procombinetraining.com
http://www.combinefreak.com
PS: If you are looking to imprve your 40 yard dash then check out my Speed Tools Agility Ladder http://www.speedtoolsusa.com/agility-ladder.php

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.
7345 International Place
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941 907 8484 Phone
mikegough@procombinetraining.com
http://www.procombinetraining.com/