SPEED PROGRAM Bigger Faster Stronger（速度程序更大更快更强）.pdfVIP

SPEED PROGRAM THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning Session with focus placed on the following body areas: • Two 30-50 yard sprints with focus on the Head and Eyes • Three 30-50 yard sprints with focus on the Back, Arms and Wrists • Three 30-50 yard sprints with focus on the Legs, Knees and Feet • One additional sprint with focus on any problem area 2. Do 5 practice starts with a 10 yard sprint. A good start can shave a good tenth of a second off your time. The following is the BFS 3. Finish with 5 full-speed sprints. THE fOllOwinG iS A liST Of POinTS THAT PRODucE RESulTS in SPEED iMPROvEMEnT: 1. Sprint 2 to 3 times a week 2. Sprint 10 to 100 yard distances. 3. Get timed once or twice per month. Record and chart all times. A stop watch or a Speed Trap (see page 19) may be used to time the sprints. 4. Sprint year-round: Weather not permitting, sprint 20 or 30 yard distances. A 3.0 second 20 yard sprint is relative to a 5.0 second 40 yard dash. 5. Use video analysis to evaluate sprint form. 6. Incorporate a flexibility routine a minimum of six times per week (see page 4). 7. Do plyometrics a minimum of two times a week (see page 14). 8. Parallel Squat once a week; you must squat down to a position where the upper thigh is parallel to the ground. 9. Straight Leg Deadlift twice a week. This is a secret which very few people know about. This builds and stretches the glutes and hamstrings at the same time. It is critical to speed improvement. Use a weight that is 40% of your Parallel Squat max and do 2