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Which Speed Strength Training Regimen Is Best?

You may be asking yourself, which speed strength training regimen is best? There are a few things to consider when looking at this question. Unfortunately, just running is not enough to train yourself in speed and strength. You must train your muscles, and work different parts of them through cardio.

Heart Rate

In order to help increase your strength, you need to improve your cardio. This is essentially where you are improving your heart’s ability to pump blood through your body and bring oxygen to all your tissue, muscles and organs. This is called perfusion. Strong activity accomplishes this, but the key is to have your heart practice going from low levels of beats per minute (BPM) to high levels of BPM and then back down to a lower level.

By doing this, your heart gets practice at pumping and acceleration. This is why running sprints or intervals is extremely efficient when training. It exercises the heart’s ability to jump start itself and then go back down to a resting rate. If you find yourself sweating an hour after you’ve worked out, this is something to do. It will help not only your speed training, but also your heart’s ability to go back down to a resting rate.


Weights are key to improving your strength. With cardio like running or swimming, your muscles have low strain over a long period of time. This will help give them definition, but in order to grow larger they need a high strain over a shorter period of time. Weights will do this. 3 times a week, focus entirely on weights. Work your lower body muscles doing exercises like squats and calf rises. This will help build your muscle size and strength, in order to give the continuous push power you need to increase your speed.


When running, if you do the same thing time and time again, your speed will most likely not improve. If you change it up, you're more likely to gain speed. If you run three times during the week, run a different way each time. For example, on Monday run for distance. Go a longer way at a slower pace. On Wednesday run sprints, intervals or stairs. Then on Friday, run for speed and time yourself. By doing different forms, your strength and speed with greatly improve.

Putting It All Together

Your muscles need time to recover after weight lifting, so weights should be every other day. Thus, if you are serious about speed strength training, try this schedule. On Monday, Wednesday and Friday, focus on cardio and running. On Tuesday, Thursday and Saturday, focus on weights and working your muscles. Make sure that your seventh day of the week (Sunday, in this example) you take a break from exercising. Your body needs that time to rest and regroup itself. Make your own schedule, but make sure it includes all these elements.

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