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Speed Training Video Series
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Secrets of Speed and Quickness Training
A collection of articles
by Dr. Larry Van Such - Vol. 13

“How Do I Include The Speed Training Program Into My Existing Strength Training Routine?”

This is the question I hear more than any other. Since strength training can interfere with the results of pure speed training, many athletes are asking how they should structure their workouts so they can take advantage of both strength training and speed training.

8 Tips for Including a Speed Training Program into Your Strength Training Routine

Remember, muscles have two distinct fiber types - fast twitch for muscle speed and slow twitch for muscle strength.

 These different fiber types cannot be separated apart from each other and trained individually.  Depending on your training methods, you either end up training the entire muscle for better strength or for better speed, but never for better strength and speed at the same time.

Therefore, in order to maximize your sports performance, beat out your competition, and advance your athletic career… you will need at least two methods of training your muscles. One to train for speed and another for strength - using different techniques and at different times.

Here is how I recommend athletes schedule their workouts when they need to be both strong and fast – based on whether you are in mid-season or off-season.

Both in-season and off-season training:

Tip #1:   Make sure you do our isometric speed training programs last and try to schedule your speed training session at least 6-8 hours after your strength training session. Doing our programs last in a given day will make good use of your muscles memory, allowing the entire muscle to remain in a quickened state for as long as possible.  This is typically the rest of the evening and throughout the night.  If you do our speed training program first, it is very likely that your strength programs will wipe out the stored fast twitch response within your muscles leaving your muscles tired and heavy for extended periods of time.

Tip #2: Schedule the speed training exercises the same time each day.  Your muscles will respond best if you choose the same time each day to train.

Tip #3:  Try to coordinate the days that you strength train a muscle group (that is, with weights or plyometrics)  so that they do not overlap with identical muscles to be trained later that evening for speed training. 

In other words, if you are going to weight train your hamstrings by doing leg curls on a Tuesday, for example, make sure that you are not also scheduled to speed train (isometric training with the resistance band) those same hamstrings later that evening. 

Upper body weight training will not affect lower body speed training and vice versa.  Feel free to do both on the same day without any negative effects.

Tip #4:  After you have been doing our speed training exercises for at least 4 to 6  weeks, you can begin to incorporate the four training modifications contained in our Afterburner Video.
The link to this video is emailed free to those who are already using an Speed Training Program and will help you break through any plateaus or sticking points in your speed improvements and quickly give you additional speed and advantage in your sports performance.

Off-season training only:

Tip #5:  If you are several months away from the first game of the season, let’s say football for example, the best recommendation during this time period is to train each muscle group for speed with the resistance band three times a week.  Continue on with all other strength training workouts as well. Don’t eliminate them.  You need to be both strong and fast and the off-season is the best time to work on improving both. 

Tip #6:  At some point in your off-season training, you are probably going to want to measure your progress, usually in the 40 yard dash  if training for running speed for example.  When this time comes, you will need to eliminate all lower body strength training for at least 7 days and speed training for at least 3 days prior.  Recovery time is just as important to a good training program as the actual programs themselves and this rest period will help insure that your muscles will be ready to perform when you want them to.

In-season training only:

Tip #7:  Unlike off-season training, it is highly doubtful that time will permit you to speed train each muscle group three times a week.  Therefore, the best way to speed train here is to do each muscle group two times a week – allowing at least 2 days of rest before a game.

Tip #8:  It is very important not to over-train during the season.  There simply is not enough time to recover from too hard of a workout (both strength and speed) and return to your peak performance in time for the game.   Again, rest is just as important as the actual training sessions.  If at all possible allow yourself at least 2 days of rest before any competition by just doing some light stretching/warm-ups the day before a game. 

To maximize speed, try and get all of your heavy weight lifting workouts as far away from game time as possible.  For example, if you have games on Friday nights and are required to lift weights throughout the week, try and convince your coaches to let you do your workouts on Sundays, Mondays and definitely no later than Tuesday.  You can still do speed training isometrics with the resistance band up until Wednesday (2 days before the game) but absolutely no workouts of any kind on Thursdays (or the day before a game).

 IMPORTANT REMINDER.  Under ideal circumstances, all of the speed training programs recommend that you do not participate in any other types of training (weights, plyos, etc.) during the initial 14-day period.  This is done to maximize your speed results quickly and will help eliminate any potential outside interference from strength training that might negatively affect your speed performance. It will also allow you to accurately assess the value of our programs.

Many times however, this is simply not possible. If that is your situation, and you can not put your strength training on hold for two weeks, then try to follow the program as outlined in the tips above as best as you can.

I hope you enjoy ongoing success with our speed training programs.  Should you have any questions or observations along the way, please contact us at

Always glad to help.

Dr. Larry Van Such

Speed Training For All Sports
Speed Training Exercises For Faster Muscles

Other Articles...

24 - Slow 40 Times? Football Coaches, Are you the Problem?

23 - Secrets of Speed Training to Make You Faster in Days - 4 part Series

22 - Pop Warner Football Player Scoring More Touchdowns!

21 - The glutes are often underdeveloped for 'pulling'

20 - Is Running Steps a Good Idea or a Bad Idea?

19 - Developing Speed and Power in the Tennis Serve - 3 Part Series

18 - Developing Bat Speed and Power in the Baseball Swing - 4 Part Series

17-4 - Becoming An All-Star Athlete.

17 - Why Isometric Training with Resistance Bands Differs From Isometric Training With Weights - 4 Part Series

16 - Muscle Confusion - What is the more complete definition?

15 - Improve your sports performance by training with all 3 muscle contractions - Part 1 of 2

14 - Bruce Lee - One of the fastest and quickest athletes ever

13 - 8 Tips to Incorporate Speed Training into Your Strength Routine

12 - Why You Must Train For Speed and Strength Separately

11 - When It Comes To Speed, Even The Best Machines Will Disappoint You

10 - Why Most 'Speed Training' Programs Do Not Deliver As Advertised

09 - Start speed training midseason and still see results in days

08 - Why the smallest guy on the team is getting credit for having the strongest leg.

07 - Golf - Golf Swing Muscles to Exercise for Swing Speed

06 - Todays' isometrics with resistance bands conditions muscles for speed, strength and coordination in ways static weights can not.

05 - The little known secret behind 'No Pain No Gain'.

04 - Not All Exercise Resistance Bands Are Created Equal.

03 - Baseball Players: An Exercise That Will Increase Bat Speed and Generate Power - Part 1

02 - To jump higher train your hip flexor muscles to contract quicker

01 - Isometric exercises with the resistance band  - The single most effective way to increase the speed of muscular contraction.

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