Speed Training Challenge (Page 5 of 7) in pdf

Speed Training Challenge Page 5

PROGRESS CHART

Name_____________________________________ Date Started_________________

STEP 1: Record your fastest time in one or more of the following before starting this

program:

40 yard dash_______________________________seconds.

60 yard dash_______________________________seconds.

100 meter dash______________________________seconds.

400 meter dash______________________________seconds.

___________Other___________________________seconds.

STEP 2: Complete the 14-day program for your thigh flexor muscles only (see the

training schedule on the following page). Remember, your thigh flexor muscles make

up only 1/5 of the complete Run Faster Speed Training Program, however, our

experience has shown that even this one exercise delivers more speed training

potential than a lot of other programs combined!

STEP 3: Perform the same sprint(s) as in STEP 1. When you are finished, record

your fastest time and note the improvement.

40 yard dash ________ seconds, Improvement ______ seconds.

60 yard dash ________ seconds, Improvement ______seconds.

100 meter dash _______ seconds, Improvement ______ seconds.

400 meter dash _______ seconds, Improvement ______seconds.

Other ______________ seconds, Improvement ______seconds.

Date Completed__________________

Optional: To gain as much speed as possible, include all of the exercises in the Run Faster

Program and continue to train three times a week for the next several months or until your

speed levels off. Then watch the Afterburner Video which will show you how to modify

the exercises for additional improvements in your performance.

Speed Training Challenge Page 5