Inside Speed Training
Posted by Dave Johnson on February 11th 2008 in Training Information, Team CommunicationInside Speed Training
January 31. 2008 Vol. 8/ No. 18
Reprinted by permission
By: Andrew Newell
US Ski Team
Salomon Athlete Force
Although speed training may seem like a fairly basic part of our training, the truth is sometimes the shortest bursts of energy take the most thought. Over the past few years there have been several advances in the way we approach our speed training to ensure we’re getting the most out of each session. Different techniques like over speed, drop in speed, and power speed have emerged to help get us moving faster than ever.
Just like our distance and intensity training needs to progress over the year, the same goes for speed workouts. To be doing the same speed workout in January as I did in May won’t give me the same benefit due to the training effect. Just like any activity, if we do the same thing over and over again our muscles will just get used that specific activity and before long there won’t be any physical gains whatsoever.
I will try to clarify where and when to perform these different speeds.
Here is a description of the different types of speed:
Over speed is the activity of skiing at a speed faster than the body can generate on its own. Over speed is a kind of assisted speed. Tools such as bungee cords or simply just a steep downhill can be used to generate the speed without exerting too much energy. The idea is to train the body to perform movements faster than its normal comfort zone. An example of this would be to ski into a fast gradual down hill and use a V2 instead of a tuck or a V2 alternate.
Power speeds are a form of resisted speed. The idea is to train our muscles to be as explosive as possible and to train a more powerful technique. Tools like a bungee cord, parachute, or a steep uphill can be used to maximize our power output. A simple example of this is just striding or skating a steep uphill as fast as you can. It’s important to maintain a quick tempo without compromising technique. I think it’s also a good idea to keep these speeds under 10 seconds in length.
Drop in speeds are another example of assisted speed but the only thing assisted is the approach to the terrain. These speeds are usually done on flat terrain but the skier uses a downhill to ‘drop’ into the speed. The idea is to have our body moving as closely to its max speed as possible before we start the speed, and then to try and maintain that max speed for 8 to 10 seconds. This is a good way to practice finishes and to train our muscles and technique to maintain our max speed for a longer period of time.
It’s a pretty simple training theory to gradually build intensity throughout the summer and into the season. The same principles can be used to try to peak in speed as well as fitness.
I think speeds can be done virtually all year round. Starting with speed training as early in the training year as April can help our muscles maintain the quickness we’ve worked so hard build during the winter. Speed workouts in early months of the spring and summer should be kept fairly short (in the 7 to 8 second range) and with a pretty low rep. (8-10). Drop in speeds are good for this time of year. The Idea is to work on pure speed and quickness in the early months then gradually in crease the speeds to the 10 – 12 second range and push the reps as high as 15 to 20 as we get close to the season.
By working on pure speed first and then increasing the duration of the speed it should help us to push our maximum speed for longer amounts of time. Even though we are talking very small margins of only a few seconds these small adjustments will help peak our speed for the season. By increasing the repetitions of the speed throughout the summer will add to the neuromuscular benefits of speed training. Your muscles should get less and less fatigued throughout the summer and fall. No matter what time of year, the rest between speeds should be at least three minutes in order to make each speed as explosive and powerful as possible.
By the fall months it can be time to start mixing in some power speeds. We usually tie them in once a week with one of our strength workouts and incorporate them in a short 30-minute ski before we hit the gym. Towing a weighted sled is a great way to do them but I prefer to just use a short steep hill. Power speeds should be kept in the 6-second range and should be an all out effort focused on training quick powerful movements. Classic striding, V1, and uphill V2 are great techniques to use in these speeds.
During the race season I try to incorporate all three kinds of speeds at some point during the week. Over speeds can be a great way to tune up your quickness and drop in speeds and a few power speeds can be a good way to prepare for a sprint race. By knowing where and when to do these speeds we will be moving faster than ever in the years to come.
