I was recently asked when the best time to incorporate speed/power drills into a program is.  This could include sprints, plyometrics/jumps, medicine ball work, etc.  I would also lump technical training into this category as well, because the rules of training are generally the same.

It’s generally regarded that if your goal is to become faster or more explosive, you need to incorporate this training first and foremost in your workout when your body is fresh.  The same could be said of technical work – most of the time, you shouldn’t be working to optimize form while in a fatigued state.

A continuum is good here – think of taking the fastest/heaviest lifts first in your workout.  In this case a power snatch would come before a squat, and a squat would come before a lunge.  It may look something like this:

Speed/Power–>Strength–>Accessory Lifts

The same continuum could be used for technical components – the more technical the lift, the earlier it should be placed in your workout.

But here’s something I want you to think about – in what situations would we go against this rule?  I can think of several examples.

If someone is looking to improve power endurance, they have to train in a (somewhat) fatigued state.  This could mean throwing in power work after you’re already fatigued to some degree.

Another idea would be if someone needs to maintain technical quality while fatigued.  For instance, an Olympic weightlifter may train the full competition lifts while somewhat fatigued in attempt to train in a stressful environment.  This may mimic a competitive situation.

A final exampel would be if you’re using one of the above mediums and your goal ISN’T to improve speed/power.  We often employ med ball work into our conditioning at I-FAST, but the goal is simply to crank up the heart rate and burn calories versus becoming faster or more explosive.

I’m not saying any either of the above options is what you should do, I’m just showing you that there are reasons you may ignore the first rule of speed/power/technical work.

The underlying theme, however, is that if your goal is to develop speed or power endurance, you must have a base level of speed/power to begin with!  If you’re a rank beginner, you probably have no need to work on the endurance of said quality.

The same goes for technical work.  Until your technique is optimal, there’s no need to focus on maintaining technique in a sub-optimal environment.  Better to get as many “good reps” in as you can while you’re fresh, and save the more advanced training techniques for later.

As the saying goes, “You should at least know the rules before you attempt to break them.”  Speed/power/technical work should generally be performed at the beginning of the workout, but there are exceptions where this may not be the case.

Stay strong

MR