Adding speed/explosive training

Training Q&A [Moderated]
1

Hi! I’m closing in 40 years and I would like maintain and/or improve my explosiveness as I assume that to be one of the first athletic features to decline with age.
I’m a ”recreational powerlifter” and my primary goal is to get stronger over time. I do resistance training 4x per week. I also like jogging every now and then. But i also play some recreational team sports that has a speed component in them
So the question is how to integrate some speed training into the training regime.
When? Before a lifting session? Before a jog? Before a team sports event? (I assume it’s best to do explosive training fress)
What? Jumps, sprints etc?
How much per session? How many sessions per week? (to start with)

2

Hey Jere,

I do not think your high velocity strength (e.g. power) is going to decline significantly provided you’re still training. I do think it’s likely to get marginally better with increased strength, though it would improve faster with more direct training. I also do not think recreational sports require direct power training, as the sport itself is providing significant training stimulus.

In any case, if you want to directly train high velocity strength, here are some suggestions:

  1. Exercise order should be laid out according to priority. If improving high speed strength is a second or third tier priority, I’d probably place it 2nd or 3rd after your main lift, e.g. squat, bench, deadlift. (I don’t know what program you’re doing so this is just a general rule of thumb)
  2. You could do some power training before conditioning or team sport, though I think that could be fatiguing and likely limits you to plyometrics, which is not where I’d start with this.
  3. I think lifting weights at high speeds is a good way to start this, e.g. 30-50% 1RM of a lift for 2-3 reps moved as fast as possible for a few sets with ample rest in between. I’d consider starting with 1 or 2 sessions and go from there. Again, I don’t know your current programming or fitness background so it’s hard to say.
  4. I’d save plyometrics and dedicated sprint work for later, if at all. It depends on the person. We have some dedicated high speed training in our upcoming General Strength and Conditioning II template that may be instructive for you. We’re also available for coaching depending on your needs :slight_smile:

-Jordan