Swiftly Develop Swiftness! Three-week Training Workshop

01 / 21

Speed - an essential component of the preparation process

Some claim that the key to preparing for the season is the so-called overall endurance. However, one can argue against this, and I am not the only one who does so. Research conducted on an amateur group has shown that shaping speed significantly improves endurance. Meanwhile, endurance training does not improve speed. During the overall preparation period, it can be assumed that athletes will participate in longer runs, but it is not necessary for each training unit to consist of very long stretches of 500, 600, or 800 meters.

02 / 21

Prior to the initiation, determine your oxygen capabilities

We propose a schedule that pertains to individuals who have previously achieved a certain degree of advancement, such as playing football, basketball, etc., in the past, performing short sprints during games or competitions. This timetable also applies to any sports enthusiast who has regularly (twice a week) attempted to engage in a sport where their exertion was characterized by variation in effort. A different scenario applies to individuals who have not participated in any sport for an extended period. In such cases, it is necessary to return and rebuild the oxygen potential, starting with longer distances. Continuous runs lasting up to 40 minutes, kilometer runs (e.g., 6 × 1 km), minute runs (training 2'–1, 5'–1'40''), or walk-run exercises should form the basis for introducing the plan we present here.

03 / 21

The day is Monday

Highly intensive activity (approx. 10') along with dynamic stretching (approx. 10') and exercises in motion (jumps through ca. 8')Jump A performed for 50 metersReturn with gentle effortJump B performed for 50 metersReturn with gentle effortJump C performed backward for 50 metersReturn with gentle effortMultiple jumps performed for 50 metersReturn walkingRun 100 m (intensity approx. 60 max)The entire training is performed four times (series pause 5).

04 / 21

Tuesday

Trucht and dynamic stretching and exercises in motionWe delineate a section of 10 m using two markersWe traverse the entire section four times, running from marker to marker. In each instance, we touch the marker with our hand. Altogether, this is done four times (break between sets is 3').

05 / 21

Wednesday, a day dedicated to training

Trucht and exercises for dynamic stretching during movement10 × 80 m (intensity: 70% of one's personal top speed)Break lasting 2.5 minutes between each 80 meters.

06 / 21

Thursday

Jogging + dynamic stretching + exercises in motion. Half-skip A in place supported by e.g. wall bars for 12–15 seconds. The support surface should be below chest level to allow proper flexion. Rest: 1 min. Oblique crunches for 30 seconds. Rest: 1.5 min. Classic push-ups for 30 seconds. Perform the entire sequence 5 times (3-minute break between sets).

07 / 21

Friday

Fruity trucht and dynamic stretching exercises along with motion exercisesCommand to lie on the back and upon receiving the signal, perform a quick sprint and run as fast as possible forward, leaning through a distance of 10 meters (repeat the entire sequence 4 times, break: 3 minutes)Command to lie on the stomach and upon receiving the signal, perform a quick sprint and run as fast as possible forward (repeat the entire sequence 3 times, break: 3 minutes)Command to kneel on one knee in the background position, making the start and upon receiving the signal, run as fast as possible (repeat the entire sequence 2 times, break: 3 minutes)Command to set up in the starting position (like in the blocks) and upon receiving the signal, run as fast as possible (once)Perform 3 × 60 meters (intensity 50% of our maximum speed) at the end of the run (break 1 minute).

08 / 21

Sunday workouts

Strength + dynamic flexibility + movement exercises6 × 60 meters (intensity 80% maximum, rest 3) 5' 3 × 60 meter back rest (intensity 50%, rest 3) 2nd week.

09 / 21

Today is Monday

Trucht combined with dynamic stretching and movement exercises: Jumps to a 80 cm platform × 10 (together 2 times, break 1') Jumps to a 30 cm platform on one leg (each leg × 6) We repeat the previously mentioned exercise 3 times (serial break 2') Break 6-10 minutes Sprint in which we jump onto a box with a height of 80 cm, then jump down and accelerate on a 20-meter stretch, we perform the entire sequence 5 times (repeat break: 3') To conclude, we run 4× 100 meters.

10 / 21

Tuesday training regimen

Challenging exercises + dynamic stretching + movement exercisesRun along 12 paths in the form of a semicircle (as fast as possible): after one repetition we return to the beginning and start the next repetition. We perform 6 repetitions, followed by a 5-minute break. Repeat the entire cycle 3 times. Multiple jumps (5 repetitions) + quick 40-meter sprint. Repeat the entire sequence 4 times (2’ break). Short run 2 × 100 m.

11 / 21

Wednesday manifests here

Trucht + dynamic stretching + exercise in motionWe perform squats with barbell: 8 × 40 kg (selecting a weight less than our body mass, with a constant 2-minute rest)Work on arms similar to sprints with two 2-kilogram hantels: 6 × 10 secondsBench press: 8× 8 × 60 kg with 2-minute breaks between setsAccelerated slanted bellies: 4 × 40Accelerated slanted backs: 4 × 304 jumps from place to finish.

12 / 21

Thursday

Thursday is the day when it is proposed to perform Trucht, dynamic stretching, and exercise in motion. The training program involves covering a distance of 100 m on an obstacle course, as follows: 20 m sprint - 10 push-ups - 20 m sprint - 10 squats - 20 m sprint - 5 jumps - 20 m sprint - 10 oblique crunches - 20 m sprint. We will repeat the entire course four times, with a series break of 6 minutes. Finally, we will perform 3 sets of 100 m bending with maximum range.

13 / 21

Friday, filled with motion and flexibility

Over a span of 100 metres: 10 deep squats + 100 metres of free run – 10 deep squats + 100 metres of free run – 10 deep squats + 100 metres of free run – 10 deep squats + 100 metres of free run Break: 7’10 oblique abdominals + 100 metres of free run – 10 oblique abdominals + 100 metres of free run – 10 oblique abdominals + 100 metres of free run – 10 oblique abdominals + 100 metres of free run Break: 7’5 knee bends (knees pulled to the chest) + 100 metres of free run (…) × 4 as above Final run: 4 × 100 m.

14 / 21

Sunday

Rest + dynamic stretching + movement exercisesSkip C backwards: 6×60 metres (break between repetitions: 3')Run backwards for 60 metres × 1Fast abdominal contractions: 4 × 40Fast back contractions: 4 × 40W lying on your back fast knee flexions (alternately, again), each leg should perform up to 30 such flexions. Sprint 3 × 60 m, fourth week.

15 / 21

Monday is Here

Trucht + dynamic stretching + movement exercisesSquats with a barbell: 8 × 8 × weighing 50% of our body mass – we adjust individually (constant break: 2')Work the arms like in a sprint with two 2-kilogram hantels: 6 × 10 seconds fast pressing the bar: 8 × 8 × 40% of the maximum weight we can press on a constant 2-minute break.. Fast diagonal „abs“: 4 × 40Fast diagonal „back“: 4 × 304 jumps from the spot to the end.

16 / 21

Tuesday

Trucht + dynamic stretching + motion exercises60 meters (90% maximal intensity)Break time: 3100 meters (90% maximal intensity)Break time: 5120 meters (90% maximal intensity)Break time: 8150 meters (90% maximal intensity)Break time: 1060 meters (90% maximal intensity)Break time: 4100 meters (90% maximal intensity)Break time: 6120 meters (90% maximal intensity)Break time: 9150 meters (90% maximal intensity)Trucht time 5 at the end.

17 / 21

The current day is Wednesday

Fruit smoothie + elastic stretching + movement exercisesHalfway A performed in place, based on for example a ladder, lasting 12 seconds. The support plane should be located below the chest, allowing for proper bending. The complete sequence is repeated six times, with five-minute breaks between sets. To finish, we conduct four sprints over sixty meters.

18 / 21

Thursday

Trucht + dynamic stretching + exercise in motionLying on the back and on the fast start signal and running forward with a slope of 10 m (all repeats 4 times, break: 3)Lying down on the belly and the fast start signal and running forward (all runs 3 times, stop: 3??)Kneeling on one knee in the rear position to start and the fast run signal forward (all repeats 2 times, pause: 3)Starting position (as in blocks) and fast run forward (× 1)3 × 60 m at the end (stop 1).

19 / 21

Friday, a day brimming with exercises

Trucht and dynamic stretching, accompanied by motion exercises – 6 × 60 metres (break: 3 minutes, intensity: 90%) – meticulously record all segment times. Subsequently, 8 minutes of trucht combined with stretching.

20 / 21

Saturday

Trucht and dynamic stretching and exercise in motionBeginning with a 40-meter support: 3 repetitions 4 × 100 m (6 minutes rest between each hundred, intensity 90%) – record the time of each stretchTrucht and stretching.

21 / 21

When you ultimately make your decision

Once you have ultimately decided to implement this program, your primary aim should be to maintain consistency and persistence... Consistency and persistence are the most decisive qualities that impact the outcome... Abandon individual units solely when your muscles are depleted and their further utilization poses a risk of injury.