Training To Be Fast

Speed is a quality that needs to be trained regularly. To be fast you need to train fast regardless of if it is in the weight room, field or ring. So what are some methods of increasing speed through our training? 

Compensatory Acceleration Training (CAT)

CAT is a form of method where we focus on lighter loads but move with high velocity. Popularized by Dr Fred Hatfield who at the time was a well established Bodybuilder and Powerlifter who famously squatted 490kgs. The method used by athletes from various sports such as Powerlifting, Olympic weightlifting and Track and Field sports due to the explicit nature it presented within those sports. The methodology covers not only movements that are barbell loaded but stems off into plyometrics or other exercises that have a higher applicability to speed. Movements such as back squats, lunges, presses, throws or jumps. 

How does CAT work?

CAT is based off moving external resistance with the most intent and tension possible. It follows the principles of force = mass x acceleration with mass being the load we are resisting against and speed meaning how fast we can move that load. The overall force output is the outcome we are trying to achieve and this ties back into what I mentioned earlier where if we want to be fast we have to train fast. The weight chosen however has to be relative to the speed lifted. For example if you are about to back squat your 5RM for 1 speedy repetition, it could be enlisted as CAT style training. Moving your 2RM for 1 speedy repetition would not work however as the overall velocity of the movement would be too slow. 

Benefits of CAT

Due to the goal of moving loads at maximum speed, it teaches us to move with intent and not commit to half arsed movements. This helps to illicit better neuromuscular feedback and help us perform better. Using lighter loads while still trying to move with maximal intensity helps us maintain technical proficiency and improve explosive strength qualities. This reduces the chance of injury using heavier loads where technique could breakdown. It is with caution though that regardless of how fast we perform the movements, it is not acceptable to compensate technique for speed. For us to move fast, we need to move with control in order to mitigate the chance of injury and improve the longevity of our training career.

Examples

Some examples of how we can use CAT for various sports are listed below. Keep in mind that these are just examples and are not set in stone. The numbers and percentages used are not set in stone and can vary based on goal, individual and many other factors. Regardless if load or purpose, if your sport requires any aspect of power involved, you should be moving with the goal of being fast with any given load.

Powerlifter:

CAT Squats 5 sets of 3 reps at 80% of your 1RM

CAT Bench Press 4 sets of 4 reps at 82% of your 1RM

Bent Over Row - 3 sets of 10 reps

Planks - 3 sets of 60 seconds

Olympic Weightlifter:

Power Snatches 5 sets of 3 at 80% of your 1RM

Snatch 5 sets of 1 at 85-90%

CAT Squats 3 sets of 3 reps at 85% of your 1RM

100m Sprinter:

CAT Split Squats - 3 sets of 3 reps each leg at bodyweight

Sprints - 5 sets of 20m

Nordic Curls - 3 sets of 10 reps

I hope this article helps those looking struggling to be physically faster. CAT is something I use for my own training as well as the majority of my athletes. It is an awesome tool to use within your program. Tune in for our next article!

Peace out Movement Fam!

Coach Matty