Speed workouts must be specific to the sport and or the goal. Speed training and recovery is different for every sport and for each individual in the sport. The positions for a sport require different types of speed. Every sport at least requires a pure burst of power and speed. Some players require speed maintenance with little recovery time. No matter the sport, an athletes should train their speed and recovery to a science.
Strength and Power for Speed
Speed is very related to power in that it is work done per unit of time. Strength is the maximum amount of force applied in a single muscle contraction. Before training for speed it is recommended to increase strength. Think of strength as a prerequisite to power and speed. A bigger and stronger muscle has better adaptation and capability for power. Strength training is lifting very heavy weights for between 1 and 5 repetitions with a 2 to 5 minute recovery time. After about 6 weeks transfer the pure strength training to power lifting. Instead of heavy squats perform a power clean. Strength training is slow and very heavy. Power training is explosive and heavy. The repetitions and the recovery time are identical to strength training. The big difference is the rate of speed when performing the repetition.
Pure Speed
Pure speed training is 1 to 14 seconds at 95-100 percent effort. This is the amount of time the body can handle 100 percent of effort. An athlete is not out of breathe from running a 40 yard dash, however the energy system to perform 95-100 percent effort may be depleted. Speed training from 1 to 6 seconds should take 30 to 120 seconds for full recovery. Training 7 to 14 seconds may take 2 to 3 minutes in order to perform the same results or better. The goal is pure speed/performance and not to feel sweaty and lose weight. Recovery time should increase if the next set or following exercise is much slower than the last. Recovery can decrease at times for game training situations.
Speed Maintenance
Speed maintenance training is conducted from 15 to 30 seconds of 90-95 percent effort. Recovery times are different depending on the level of the athlete. A beginner may completely burn out during a 30 second effort above 90 percent. The goal here is to increase the anaerobic threshold or the tolerance to lactic acid. This is that heavy and burning feeling in the legs after running up a steep hill. The more speed maintenance training over time the greater the body will last longer and recovery faster. The recovery time should be a ratio of 1:4. If running for 30 seconds the recovery time is 2 minutes.
Workouts
The following is an example for a beginner workout. On Monday run 6-10 sets of 10 second sprints of 95-100% effort with a 120 second recovery time for each set. On Thursday run 6 sets of 30 second sprints of 90-95 percent effort with a 120 second recovery time.
Considerations
See a doctor prior to any exercise program. Conduct an evaluation session with a fitness trainer or strength and conditioning coach for a proper program. Recovery for at least one day in between speed training workouts.
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