This week we’re talking SPEED Training! Specifically the training template I use with my athletes to improve their 60 yard dash. If you want to lower your 60 READ THIS!
Hello Alex, should I be doing more lighter loads exploding the bar fast, or heavier loads at like 3 to 5 reps? I’ve been at a plateau with my 60 yard dash at 6.7. I’ve been really working hard to get it down to 6.5 so scouts will look at me, but sometimes I question myself if I’m doing the right thing in order to get me better. It would be greatly appreciated if you could respond.
Mike, my answer to your question is to lift heavier loads(Max-Effort Method) in combination with sub-maximal loads (Dynamic-Effort Method). At Simone Baseball Performance we use the Max-Effort method to improve our maximum strength, and the Dynamic-Effort method to improve our RFD (Rate of Force Development) and power potential. For example, when I write my more advanced athletes training programs, I usually split up their training days into Upper and Lower Body splits 4 days per week with a Max-Effort, and Dynamic Effort training day for the upper and lower body. Putting aside the upper body training days for this post, here’s my template for programming both Dynamic-Effort and Max-Effort Lower Body training days to improve your maximum speed.
Monday – Max Effort Lower Body
SPEED & POWER Work:
1: Sprint Start Variation 6-12 sprints x 10-30 yards w/Max Recovery (2-4 min)
*Sprint distance and variation is dependent on training phase, training age of athlete (beginner, intermediate, advanced), and goals of the individual athlete.
2: Main Indicator Lift (Working up to a 3 to 5 RM) – Squat Variation (I love Box Squats), Deadlift Variations, Heavy Prowler Pushes, Unilateral Lower Body Exercises.
3: Unilateral (Single-Leg) Lower – Rear-Foot Elevated SS, Lunge Variation, Step-Up, Split Squat, etc.
4: Hip Dominate – RDL, Hip Thrust, GHR, Back Ext. etc.
Tuesday – Dynamic-Effort Upper Body
Wednesday – Movement/Mobility/Aerobic Energy Systems Training or Off
Thursday – Dynamic-Effort Lower Body
SPEED & POWER Work:
1: Power Variation (Jump or Throw) – Medicine Ball Scoop Toss, Backwards Overhead Throw, Heiden Jump, Box Jump, Broad Jump etc.
2: Sprint Start Variation – 6-12 sprints x 10-30 yards w/Max Recovery (2-4 min)
*Sprint distance and variation is dependent on training phase, training age of athlete (beginner, intermediate, advanced), and goals of individual athlete.
3: Dynamic-Effort Strength Exercise (50 – 75% of 1RM usually closer to 50%) Goal is to move the bar as fast as possible – Squat, Deadlift, Unilateral Lower Body Variation incorporating bands and chains if applicable.
4: Prowler Variation – Sled Push, Sled Drag, Lateral Sled Drag, Backwards Sled Drag *A Sled Drag would be a GREAT exercise if your trying to improve your 60 yard dash. It will lengthen your stride and reinforce an optimal shin angle.
- Hip Dominate Exercise – RDL, Hip Thrust, GHR, Back Ext. etc.
Friday – Upper Body Max-Effort
Saturday – Movement/Mobility/Aerobic Energy Systems Training or OFF
Sunday – OFF
The weekly template I provided above is only a rough guideline of how I typically train my athletes. Some days I will switch certain exercises and completely remove others based off the specific needs of the athlete, training age, how close they are to their baseball season, and most importantly how my athletes come in to train that day, (are they tired and sore from previous workouts?) to which I peel back some of the volume and load. This is important to note because if you’re going off this guideline you will need to be constantly assessing yourself and adjusting your program accordingly.
Mike, I think you’re on the right track. Keep working hard this off-season and I think you’ll definitely lower your 60 yard dash time. For more ways you can improve your 60 you might want to take a look at these articles I’ve previously posted:
How Can I Beat The 60 Yard Dash? Part 1
How Can I Beat The 60 Yard Dash? Part 2
These will give you more information on which specific sprint start variations to use in your training.