This document summarizes different training methods for developing power, speed, and agility. It examines resistance training, Olympic weightlifting, plyometrics, complex training, and integrating multiple methods. Studies comparing different training programs are discussed, generally finding that combining methods is most effective. Guidelines for speed training include techniques for different speed components. The document concludes by providing an example training program for a 100m sprinter that incorporates various strength, power, plyometric and speed development exercises across a training week.

1. John Cissik
Human Performance Services, LLC

2. Overview
 Examine how to train for:
 Power
 Speed
 Agility
 Examine how to integrate everything for
program design

3. Power Training
 What works “best?”
 Traditional resistance training
 Olympic-style weightlifting
 Plyometrics
 Complex training
 Combining tools

4. Resistance Training
 Strengthening the muscles could lead to
an increase in power production
 Kotzamanidis, C., et al. (2005) looked at
35 teenage soccer players
 3 groups: control, strength training only,
combined program (strength + sprints)
 9 week, periodized program

5. Kotzamanidis, et al. (2005)
20.00%
15.00%
10.00%
5.00%
0.00%
-5.00%
Step Up
Leg Curl SJ
Half Squat
CMJ
Drop Jump
30m Sprint
Combined
Resistance
Control

6. Conclusions
 Resistance training alone does work, but
may not be as effective as when
combined with other modes of training.
 Beginners?

7. Olympic-Style Weightlifting
 Rationale
 Tricoli, et al. (2005):
 Compared OWL and “vertical jump” training
 32 physical education students, 8 weeks of
training, 3x/week

8. Tricoli, et al. (2005).

9. Tricoli, et al. (2005).
Results
60.00%
50.00%
40.00%
30.00%
20.00%
10.00%
0.00%
-10.00%
SJ
CMJ
10m (m/s))
Agility
Half-Squat
30m (m/s)
Clean/Jerk
OWL
VJ

10. Does OWL Work?
 10% improvement in SJ over 8 weeks
versus 3%
 7% improvement in CMJ over 8 weeks
versus 6%
 Both groups increased strength in the
half squat

11. Plyometrics to Improve
Power
 Specificity of training
 Does it work? Previous results seemed
mixed…
 Adams, et al. (1992)
 3 groups: strength, plyo, combined
 6 weeks, 2x/week

12. Adams, et al. (1992).

13. Adams, et al. (1992). Results
 Plyometrics do work
to improve vertical
jump.
Group VJ
Improvement
(cm)
Squat 3.3
Plyo 3.81

14. Complex Training
 What is it?
 Performing heavy resistance training prior to
explosive training. Think supersets.
 Theory: increased motor unit excitability,
increased motor unit recruitment, increased
activity of synergistic muscles, inhibition of
antagonistic muscles, etc.
 Used as a training tool and used as a pre-meet
tool (track and field)

15. Example of Complex
Training
Monday:
Snatch Pull + Power Snatch, 3x4+3x60%
Push Jerk + Jump and Tuck, 3x3x60% + 5 jumps
Eccentric Back Squat + Standing Long Jump, 3x5x70% + 5 jumps
Incline Press + MB Lying Chest Pass, 3x8-12x70% + 10 throws
Dumbbell Military Press, 3x8-12
Wednesday:
Split Clean + Split Squat, 3x3+5x40%
Clean Pulls + RDL, 3x3-4x87.5% + 6-10
One-Legged Back Raises, 3x8-12 each leg
Bent Over Rows + MB Toss, 3x8-12 + 5 throws

16. Does It Work?
 Scott and Docherty (2004):
 19 subjects performed 4 vertical/horizontal
jumps , then a 5RM back squat, then 4
vertical jumps and 4 horizontal jumps
 The back squat had no effect on the
pre/post jump heights

17. Does It Work?
 Jensen & Ebben (2003)
 Investigate:
○ Advantages of complex training
○ Optimal window between strength and plyometric
exercise
 21 Division I athletes
 5RM back squat then 6 vertical jumps on a force
plate
 Rested 10 sec, 1 min, 2 min, 3 min, or 4 min
between squat and jumps
 No difference in GRF or jump height

18. Complex Training,
Conclusions
 Complex training does not hurt
performance
 However, it is not the magic bullet
 Why use it?
 Variety
 More work in shorter time

19. Combining Tools May be Most
Effective
 Research seems to indicate that
everything is effective to a greater or
lesser extent.
 However, using multiple tools seems to
be the most effective…

20. Adams, et al. (1992).
This group improved VJ by over 10cm in this study

21. Kotzamanidis, et al. (2005).
20.00%
15.00%
10.00%
5.00%
0.00%
-5.00%
Step Up
Leg Curl SJ
Half Squat
CMJ
Drop Jump
30m Sprint
Combined
Resistance
Control

23. Speed Training Tools
 Technique
 Stride length
 Stride frequency
 Components of speed:
 Acceleration
 Maximum velocity
 Speed endurance

24. Training Tools by
Component
Acceleration Maximum Velocity Speed Endurance
Short distance sprints
(<5 yards)
20-80 yard sprints 80-300 yard sprints
Resisted starts Resisted sprinting
Stick drills Assisted sprinting
Quickness drills Varied pace sprinting
Sprints up to 20 yards

25. Training Guidelines, Cont.
Component Length of Reps % of Best
Speed
Rest
Intervals
Between
Reps/Sets
Volume per
Session
(College)
Acceleration 20-80 yards 90-100% 1-2’/5-7’ 300-500
yards
Maximum Velocity 20-80 yards (*) 90-100% 3-5’/6-8’ 300-800
yards
Anaerobic Capacity
(Conditioning)
80+ yards 80-89% 30”-5’/3-10’ 800-1000
yards
Speed Endurance 80-150 yards 90-100% 5-10’ 300-900
yards
Long Speed Endurance 150-300 yards 90-100% 10-15’ 600-900
yards
* 20-80 yards at maximum speed

26. Speed Training Example
From Cissik, J.M. (2005).

27. Sample Workouts, Collegiate
100m/200m/Hurdlers
Day Workout
Monday Max Velocity:
6x fly 10m w/40m acceleration
Tuesday General Strength:
Ab circuit
Wednesday Extensive Tempo:
5x300m with 1:15 recovery
Thursday Max Velocity:
4xs80m ins/outs
5x5 vertical hurdle hops
Friday General Strength:
Body weight circuit

29. Program Design Method
 Step 1: Determine needs based upon athlete’s
level of development/training age/time of year
 Step 2: Determine predominate movement
patterns
 Step 3: Determine proper body/movement
mechanics
 Step 4: Determine predominate metabolic
requirements
 Step 5: Evaluate
 Step 6: Determine what mode of exercise is most
important, start there

30. Training Tools Interact
 Organize training around energy
systems or around explosive qualities
 Avoid training the same energy
system/quality on subsequent days
 Fatigue accumulates
 Have a down week, have down days

31. Prepare Your Athletes for
Training
 Speed training can lead to hamstring
injuries
 Speed training can lead to shin splints
 Heavy strength training can lead to joint
injuries
 Every mode of exercise used requires a
technique base

32. Step 6: 100 Meter Sprinter
From Cissik, J.M. (2005).

33. Program Overview, Sprinter
Monday Tuesday Wednesday Thursday Friday
Speed Maximum
Speed
Aerobic
Capacity
Acceleration Anaerobic
Capacity
Maximum
Speed
Plyometrics x x x
Strength Maximum
Strength
General
Strength
Explosive
Strength
Hypertrophy Explosive
Strength /
Eccentric
Strength

34. Program Specifics, Sprinter
Day Quality Workout Rest Energy System
Monday Speed 4x60 meter 3 min Phosphagen
Maximum
Strength
Front Squat, 3x4-
6x85%
Deadlift, 3x3-
4x85%
Bench Press, 3x4-
6x85%
Military Press,
3x4-6x85%
Bent Over Row,
3x4-6x85%
2 min between sets
Plyometrics MB Chest Pass,
3x30 sec
MB Behind Back
Toss, 10x
MB Front Toss,
10x

35. Program Specifics, Cont.
Tuesday Aerobic Capacity 10x200 meter 2 min Anaerobic
Glycolysis
General Strength Core Circuit
Prehab Circuit
Wednesday Acceleration 3x4x20 meter 3 min / 6 min Phosphagen
Explosive Strength Split Clean, h, AK,
3x3x70%
Push Jerk,
3x3x70%
Clean High Pulls,
h, AK,
3x4x75%
3 min rest between
sets
Plyometrics Bounds, 3x20
meters
Standing Long
Jump, 10x
Split Jump, 3x5
each leg

36. Program Specifics, Cont.
Thursday Anaerobic
Capacity
10x40 meter 1 min Phosphagen /
Anaerobic
Glycolysis
Hypertrophy Back squats, 3x8-
12x70%
Lunges, 3x8-12
RDL’s, 3x8-12
Calves, 3x12-15
30 seconds

37. Program Specifics, Cont.
Friday Speed 5x40 meter
“flying”
sprints
5 min Phosphagen
Explosive Strength
/ Eccentric
Strength
Dumbbell Power
Clean +
Dumbbell
Split Jerk,
3x4+3
Clean High Pulls,
h, K,
3x4x75%
Eccentric Back
Squat,
3x3x75%
Eccentric Bench
Press,
3x3x75%
3 min rest between
sets
Plyometrics Squat Jump, 10x
MB Partner Drop,
10x

38. Intensity, Strength Training
100%
80%
60%
40%
20%
0%
One Twu Three Four
Monday
Tuesday
Wednesday
Thursday
Friday
Intensity as % 1-RM