Reply To: Speed days

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Ryan Faehnle

I've run this many ways. One way is a hybrid where I have had 3 different workouts for upper and lower body that I rotate though, one for speed, one for max effort, and one for repetitive effort. This works very well for recovery purposes and feels good to have a different "feel" for each session. You could also keep the speed work in year round for a secondary day and have your main day be the undulatory day where you cycle between volume phases and intensity phases. I will say that hypertrophy work (especially slow eccentrics) can have a negative impact on velocity, so if you are interested in training for pure speed, save it for your heaviest intensification cycles.