Marching to the Beat of a Different Drum

Resistance \'speed\' training, an underutilized tool
by: Danny Arnold
PLEX Sports & Rehab
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With such noticeable improvements in training regimens throughout the years, there is one method that is still underutilized – resistance “speed” training (RST). RST is a method that will add explosive power and speed to any athlete, if done correctly. The reason for this is because muscle contraction force is generated by the recruitment of the necessary number of muscle fibers to meat the load demand placed on them. Thus an increase in intensity of contractions leads to an increase recruitment of fast twitch muscle fibers as the stimulus potential generated by the central nervous system rises. In other words, the body is forced to recruit more fast twitch muscle fibers.

In addition, RST needs to be integrated in many more ways than just straight ahead sprinting. As over 90 percent of our running in football takes place with some type of change of direction, so should your training. Remember, train like football players, not track athletes.

There are many ways to integrate this option to your current training program and gain great results from it.

Variation

Ways to make your RST more similar to game situations include:

• Adding cones to the resisted sprints will provide some type of slight change of direction (when using a harness, never create a slag on it). This will allow more muscles in the legs to be used rather then the conventional straight-ahead sprint. In addition, it will allow the player to train in more of a football scenario rather than a conventional sprint.

• Starting sprints on command rather than when the player chooses to. This will maximize fast twitch recruitment when the player is forced to react, just like in the game of football.

• Making sprint distances inconsistent. For example, a player may run a 20-yard sprint, followed by a 10-yard sprint, followed by a 15-yard sprint and then finish with a 5-yard sprint. This will keep the player from creating a pace for himself and not allow himself to create an efficient way of running a sprint. Remember, when you get efficient on a drill, you have less muscle recruitment.

• Using a weighted vest when performing controlled lateral agility drills. The added resistance will aid in strengthening the groin and surrounding muscles. In addition, it will force recruitment of muscles that would otherwise be neglected in straight ahead sprinting. For linemen, the vest can be used when performing position specific drills, as it will duplicate the force they need when playing against guys larger than themselves.

Equipment

There are four different options we have used for RST: resistance belts, parachutes, hills and weighted vests. Resistance belts are very economical and durable but they have limitations and require the use of a partner. It is a device that should be used with minimal changes in directions and not in sprints that are over 20 yards long.

The second is the parachute, another type of RST that should be used for one directional sprinting and, unless used indoors, weather can play a factor in the consistency of the resistance.

The third is the hill, but like the harness, you can only alter the direction of the sprint slightly and finding the correct angled hill is very difficult.

The last option, the most common way in RST, is using the weighted vest. A good quality vest, such as the Xvest, can provide unparalleled gains for your athletes. The greatest advantage is the freedom of not having a cord and a linear path that you do not have to follow. In fact, if used properly, you can incorporate the vest into almost any speed drill.

In addition, the vest does not alter the body mechanics as a parachute or harness might, but creates a new level of resistance and reprograms your athletes’ muscles fibers and their brain to work under a new level of resistance. Once the vest is removed, they are able to reap the benefits of the resistance that the brain and muscle fibers believe they are functioning at; therefore, vastly improving their overall power, acceleration and speed.

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About the author
Danny Arnold
Danny Arnold is the Director of all operations for PLEX Sports & Rehab. Together with his staff, Arnold has been able to design and implement intense and effective training and rehabilitation programs that have provided unparalleled gains for his athletes. As one NFL scout put it, “Danny Arnold makes the best even better.” You can visit Danny Arnold at www.PLEXtexas.com or email him at danny@plextexas.com.

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