One of the simplest and most attainable ways to immediately gain improvement in your speed training is to begin practicing daily rituals of active regeneration.
The definition of regeneration in the Merriam-Weber online dictionary says “to change radically and for the better, to generate or produce anew” and my favorite is “to produce again chemically sometimes in a physically changed form”.
I found the definition of regeneration helpful when trying to best describe the implications of routine generation for your existing speed-training program if you add small amounts each day.
A priority trick you must learn is to install various methods of regeneration into your existing plan, as is, if you want to see improvement.
The simplest methods of active regeneration are repeatable at home and are not expensive. The best way to practice and benefit most from active regeneration is to remember small amounts performed routinely on a schedule works best.
Here are some great ideas to get your started.
- Get some mason jars, fill 3 up on your kitchen counter and make sure you drink that amount of water every day. If you are travelling for training or comp buy a few days supply of bottled water ahead of time for the trip and take them with you don’t get dehydrated (if you are flying, buy some as soon as you land)
- Epson salt baths, as soon after your speed training has been completed as possible, to begin the cycle of your body healing
- Epson salt baths done before bed might also help you sleep.
- If you have not yet tried contrast showers, today might be a good day to start. If you have concerns about health always check with your medical doctor. Begin your shower as hot as you are able to tolerate it and follow with cold. Alternate 3 minutes of hot with 1 minute of cold ensuring your head is getting wet. Repeat so this water circuit takes 12 minutes and always end in cold. The first time you perform this will be hard. The more you do it the more you will enjoy it.
- Clean up your diet. If you are going to training hungry and tired or finishing training too early as you need to eat, something in your diet is not working well. Craving sugar and fat both indicate issues as well. Athletes put extreme demands on themselves both physically and mentally. For this reason the room for error is amplified.
- Exercise on your off days on a stationary bike for tempo or in a pool. Water has incredible healing properties. Bike training can ease joints and help accelerate circulation to speed up the rate at which you recover.
Speed Training taxes the body in an intense way. Achieving balance between work and rest in speed training takes time to learn. Learning to rest and recovery actively, even a little bit each day, will help you consistently make gains and actively regenerate your speed training.
Proudly I’d like to announce the completion of 7 books in the Fundamental Key Concepts eBook Series that were created to enhance the education of coaches, athletes and parents on world class methods of how to perfect speed training for any sport.
I guarantee reading one of these books will change how you think about your training if not draw you in to read more about how you can change your athletic successes no matter what your level of participation in sport.
Here is what one coach has said about the information available and his opinion about the content at CharlieFrancis.com.
The following is a list with links of the 7 Fundamental Key Concept Books for you to enjoy and learn from.
Let me know what you think or if you have any questions.
- The Structure of Training for Speed (Key Concepts Book 1)
- Training for Power and Strength in Speed (Key Concepts Book 2)
- Super Compensation and Recovery (Key Concepts Book 3)
- High Intensity Training Expanding the Limits of Performance (Key Concepts Book 4)
- Race Dynamics and Sprint Techniques (Key Concepts Book 5)
- Electronic Muscle Stimulation (EMS) for Maximum Speed (Key Concepts Book 6)
- Fundamental Guidelines For Building a Sprinter (Key Concepts Book 7)
Here is the list. I hope you love these books as much as so many coaches and parents have told me they have enjoyed reading and learning from them.
Let your passions guide you to where you need and or want to go.
One of the reasons I have made a commitment to www.charliefrancis.com was my belief that building more knowledgeable coaches will always be a worthwhile goal.
Here is a recent letter I received which I wanted to share.
Check out the latest and last book in the Key Concept series now. Fundamental Guidelines for Building a Champion Sprinter book 7.
Enjoy, best, Angé
I'm the Strength Coach at “X” High School in “A Place” in Nebraska. Yes ma'am, I have both Speed Trap and CFT Manual. I'm 53 years old and I've been a Strength Coach for 30 years, mostly part-time but the last two years I've been the full time Head Strength Coach for all sports. I've experimented and researched everything I can get my hands on but Coach Francis's work speaks for its-self and I would like to understand his philosophy and methodology on a deeper level. I don't Coach any other sports, I'm solely responsible for the weight training but I would like to start implemented speed work, change of direction, med balls and plyos to ensure a more balanced athlete.
Thank you for your time,
“Signed self proclaimed fan of charliefrancis.com material”
Physical Education Teacher
“X” High School
Head Strength Coach
CSCS, USAW -2