GOAL: IMPROVE ACCELERATION (GET FASTER: PART 1)
Obviously, your ability to accelerate quickly, powerfully and efficiently is important for sports, but it’s also a kickass way to target your posterior chain, since acceleration depends primarily on lower-body drive. Training this skill will improve performance in posterior-chain lifts such as deadlifts, good mornings and even squats.
According to a recent review of sprint studies, co-written by Jalilvand, doing sprints while wearing a weighted vest or towing a sled were the most effective techniques for training acceleration because the goal here is neuromuscular: Since Type II fibers are only recruited under high force or power demand, adding resistance trains these fibers to fire when you need them. Use a weight that is 10 percent or less of your total bodyweight for your resistance to get the overload you need without compromising form, Jalilvand advises.
Directions Load your vest or sled with 10 percent or less of your bodyweight. For each sprint, accelerate as fast as possible off the starting line. Walk and breathe deeply in between to fully recover before moving on. For fun, test your speed without resistance in Week 1, noting your fastest 20-yard sprint (post warm-up). In Week 4, retest your speed and calculate the difference.