[BUSTER]

Hi all

I work in retail secuirty and often have to chase the thieving toads who steal from our store, i used to be able to catch them all but some have been slipping away, i'm getting slagged for not catching them as well now!

Any ideas of training for accelaration and overall speed??


Cheers

BUSTER

[Ben]

Hill Sprints
Some agility stuff, like quickly changing direction under control
Maybe Sled sprints/weighted sprints
Some jumping

Try and catch a loose chicken, then we'll have SPEEEEED!
-Mick from Rocky lol

[FK Pimp]

10 x 100m sprints
with sled or vest on

[WalkerFit]

As before, plyometric training coupled with heavy squats and cleans for power and fast twitch stimulus.

[Andy]

Also some over speed running. Basically, down hill sprints. this is usually done with bungie ropes but if you don't have these down hill sprints can work the same. Getsa the muscle fibres to recognise being able to run at that speed so when you come to run on flat or with out the cords the muscles are able to cope with increased speed.

[Matt M]

BUSTER, on Oct 31 2008, 12:43 PM, said:

Hi all

I work in retail secuirty and often have to chase the thieving toads who steal from our store, i used to be able to catch them all but some have been slipping away, i'm getting slagged for not catching them as well now!

Any ideas of training for accelaration and overall speed??


Cheers

BUSTER

I bet you do a lot better than the fat mess who patrols our local Woolies. He's usually red and sweating after climbing the stairs to the first floor. Hilarious.

[marcus clarke]

being in the army and having to be a good runner (but you couldn't tell with half of them being overweight). i found that fartlek training works best for me. normal mid-ditance running at the same pace for same distance is useless. There are many great fartlek workouts on the internet. all you need is access to a running track (or 400m distance you know) and crack on.

it's the change in tempo,pace and breathing thar really improves your fitness quickly.

best of luck.

marcus clarke

[Jet]

As said,sprint training,hill sprints,and,Short sprints working specifically on "starting" speed.
Plyometric box jumps help with this too.

Was thinking about getting into security work as a mate of mine went into that a few months back.He doesn't overly like his new job but he does like a moan so i'm not overly trusting of his opinion tbh.
What's it like?What's the work,money and benefits like?

[Paul]

Fartlek by nature should not be prescribed... the word means "speed play" in Swedish.

The original principle was literally just to mix speeds at random whilst running... everything from walking to sprinting. It's great for sessions where you've gone out without a stopwatch and just want to run.. keep varying according to how you feel... relish the hard sprint sections, walk when you need to, jog when you need to and so on...

A 400m track is great for HIIT style stuff/interval repeats etc. ...running 400m hard/slow multiple times is a real killer because you're never quite recovered by the next one, especially if you keep the slow 400s at a steady pace and not a complete crawl.

Interestingly, 60m sprint times and vertical jump measurements are usually the best indicators of running performance... even in distances of 10km and upwards.... so the above points about plyometrics and explosive stuff are all sound advice.

[BUSTER]

Hi

Thanks for the advice guys.

Jet if you want to get into look to go inhouse with a leading name, marks and spencers, debenhams, asda, tesco etc this way you get company benefits and don't seem to get fuc**ed over as much.

It's intersting work, i have done it for nearly 5 years now as an ex squaddie it was easy to get into, there are a lot of muppets in the business, the S.I.A haven't changed that, they are a lot fo gung ho people who get you into trouble and lots who will stand by as you get a battering, find a good team and your laughing.

Let me know how you get on and if you need more advice p.m me

Cheers

BUSTER