Speed Exercises in a Workout

Since Speed Exercises require fatigue to be minimal, the best time to do them is straight after the warm-up.

When it is necessary to develop the ability to exhibit speed when fatigued, speed exercises are performed at the end of the workout.

In such situations, the total volume of speed exercises should only account for 5-10% of the workout.

The rest periods between exercises must be long enough so the athlete can perform the next set without a decrease in the assigned submaximal or maximal speed.

This limits the number of speed exercises in any individual workout.

Increasing the number of repetitions accumulates fatigue and increases the rest period between them so the exercise quantity in the workout gets too low.  

Advanced athletes must rest 5-8 minutes between 100 meter sprints if time permits.

Because these rest periods are too long for the majority of workouts, light and submaximal exercises similar to the main exercise can be performed while the athlete is recovering.

For optimal results, speed exercises should be performed in small quantities but regularly, sometimes several times during a day if time allows, in various movements and exercises but rarely with maximum speed.

The intention should be to stay relaxed and try to prevent a speed barrier from being formed.