Is Speed King?

It appears that interval based strength training has become all the rage. Like most things in the industry, this is not a new technique, just a great one that most of us have forgotten about.

I greatly enjoy this method of training to improve strength-endurance and strength-speed-endurance (the ability to keep producing high levels of power). In fact, some time ago I posted one of my favorite interval programs with kettlebells and sandbags.



However, there are a few misconceptions people have with this form of training.

1. Speed is more important than technique
2. There is no feedback system, you want to go to fatigue

From the outside if I present these ideas most coaches would say, absolutely not! However, time and time again I see these concepts neglected.

Performing interval based strength work you should begin with the following ideas in mind.

1. Select relatively low technique drills at first. Technical mastery will take away from proper execution of this style of training.

2. The work to rest ratio should begin 1:2 as time progresses and proper form can be maintained you can proceed to a 1:1 ratio.

3. Technique lapses dictate the termination of the series. I typically give 2-3 repetitions for someone to correct the form then we are done.

4. These above techniques if you apply them give you instant feedback upon the physical readiness of the individual as well as their true strength-endurance. Postural deviations and technique alterations done to keep performing the series is unacceptable.

These four simple rules may sound like I am a little compulsive. Quite the opposite, however, I do become disappointed when good techniques get butchered because people want to workout instead of train. This is where injuries start to accumulate and negative feelings about a useful style become mainstream.

My biggest key for all training methods is that we are not fatigue seeking, rather result producing. Too many coaches confuse the two and think they can be one in the same. While occasionally this can be true, more often than not the big picture of the overall program needs to stay at the focus and making someone tired is a distant second.

As strength coach, Charles Staley, once said,"I can hit someone with a baseball bat and make them sore, does this mean this is good too?"