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Sports Performance Bulletin

'Switch on' super-fast sprint
speed in 6 quick lessons!

Dear Mircea,
Speed is the vital factor that determines performance in many sports.
Track and field, football, rugby, hockey, cricket, running, cycling, track sprinting, martial arts, racket sports and others all need sudden bursts of top speed to deliver a winning performance.
However, although powerful acceleration is a vital component for so many sports, most people believe (falsely!) that:
  • Those blessed with great speed, or great strength, are born with a higher percentage of 'fast-twitch' muscle fibres.
  • No amount of speed and power training will turn a 'carthorse into a racehorse'.
I am about to prove that neither of those two assumptions is true! I will reveal how, with our help, you can build up and increase your fast-twitch fibres - and give your sprint speed an incredible boost.
Best wishes,
Jonathan Pye 
Peak Performance

'Switch on' the speed with our new Speed Training for Sprinting pack

Our new Speed Training for Sprinting pack reveals how, with the right training, you can positively develop more of the fibres needed for dynamic speed and power. Here's how it's done:
The distribution of fast-twitch fibres is actually fairly evenly distributed between our muscles at birth. Most of us will possess somewhere between 45-55% fast-twitch and 45-55% slow-twitch fibres.
The reality is, fast-twitch fibres are quite lazy. They need to be prodded into action by considerable mental input. This increases the flow of electrical impulses to the motor units and literally 'switches them on'.
The key to unlocking maximal speed lies in training. Without training we will be neither super-endurance, nor super-fast, strong or powerful.
For the majority, our speed and power depends on the way our sporting experiences are shaped, and crucially, how we train our muscle fibres throughout our sporting career
Training fast-twitch fibre correctly and consistently is the key to improved strength, speed and power. And that training comes in three parts.
The enhancement of speed relies not only on training (1) The muscles, but also (2) the mind – and, as recent sports scientific studies prove, (3) the central nervous system as well.

Act now to receive our triple Peak Performance bonus

Our new Speed Training for Sprinting pack is suitable for all sportsmen, sportswomen, athletes and coaches - and if you order today you receive a triple bonus:
  • Discover how to unlock your maximum sprint speed - no matter what you are currently achieving
  • Protect your ligaments, muscles and tendons from the increased power you unlock
  • Receive the Speed Training for Sprinting pack completely free of charge!
Sprinting requires relaxation and perfect technique – and this new 6-part pack will improve your sprint speed fast while mentally preparing your central nervous system for maximum performances.
You'll discover how, if you are really focused and in 'the zone' the flow of electrical impulses from the brain can be virtually continuous. And with the right training, at the right level, continuous 'neuronal stimulation' will increase muscular tension, speed and power capability.
The programme is for all those involved in track and field sports, sprinting, swimming, martial arts, racket sports etc. as a means to condition greater power and base sprint speed.
The Speed Training for Sprinting pack is only available 
through us, for those applying through this message.

Together, we'll build your fast-twitch muscle fibres

Fast-twitch muscle fibre is thicker than slow-twitch fibre. And it's these fibres that are primarily responsible for increases in muscle size when subject to the relevant training stimuli.
Fast-twitch muscle fibre is recruited in a step-by-step pattern according to the 'size principle'. That is, as an activity requires more power, speed or strength, increasingly larger units are called into action to power the activity.
As we explain in the speed training pack, it will take a flat-out sprint, or a near Personal Best power clean to fully activate them. And, as noted, this requires the power athlete to be in the right frame of mind.
Activating and building fast-twitch muscle fibre needs the right kind of guidance. For example, there is no such thing as an easy flat-out sprinting session. This contrasts with the endurance runner who, for example, could go for a 60-minute easy 'tick over' effort and drift mentally away from their running, while still creating a positive training effect on their slow-twitch muscle fibre and cardio vascular (CV) system.
To build speed, you need to take a completely different approach.

Here's how the drills in our superb new 6-part training programme develop speed:

First, the downhill sprinting drills will create a greater potentiality within your fast twitch muscle fibres, unlocking most, if not all of them to contribute toward your on-flat sprinting. You'll find your flat sprint speed has been enhanced, resulting from the heightened state of arousal of your central nervous system (CNS).
Next, the arm drill makes you familiar with the need to pump your arms when running and how greater arm speed will boost your leg speed.
Multiple accelerations will improve your stride rate (cadence).
Fast, faster, faster, relax, faster will produce more speed, even off an already considerable, if not 100% base.
Off the bend accelerations maximise your speed on and out of the bend
Leg cycling into sprint sweeps the foot back progressively faster and more powerfully to generate more speed as you progress. This exercise will pattern in this action. It will also specifically strengthen the hamstring muscles to withstand the forces involved in sprinting.
Running over low hurdles or lines placed 1.8m apart will 'force' your legs to cycle beneath your body, training the crucial cyclical motion of the leg's needed for optimal sprinting.
Low fast knees into sprint will keep you accelerating whilst emphasising the leg speed generated from your hip-flexors, the muscles at the top of your thighs. Research has indicated that these are the most potent supplier of power to the sprint action.
40 into 20 shows how to run in a controlled, smooth and technically efficiently way throughout this phase and into the flat out part. This develops the capability to sprint at maximum velocity without tension, which if present will slow you down.
Flying 30's concentrating on toe up (dorsi-flexed) ground contacts minimises ground contact time to 'transition' into each and every stride as quickly as possible. (Older theories of 'sprinting on the toes' should be discounted – a toe down position (plantar flexion) is a much weaker one compared to a dorsi-flexed one).
Fast knees into sprint drillThe aim is not to drop your cadence nor 'suddenly' start sprinting – rather the transition between the fast knee part and the transition into the sprint should be a smooth one.
20/20/20 (acceleration, relax, accelerate) by this point you will be sprinting flat out, whilst remaining relaxed and fluent.
Prone start with 20m sprint trains you to maintain a forward lean for the duration of the sprint and stay low as you 'push the track behind you' whilst accelerating, driving your arms vigorously to assist acceleration.
40m sprints - this distance is key to a multitude of sports and is a good test of how fast you are. Get someone to time you. Here are the times for each level of attainment:
Elite:men: <4 .8=".8" span="span">women: <5 span="span">
Excellent:men: 4.8 to 5.1women: 5.0 to 5.3
Good:men: 5.2 to 5.6women: 5.4 to 5.8
Average:men: 5.7 to 5.9women: 5.9 to 6.0
Running on the spot with 20m sprint can be great fun and will test and develop the first driving stride away from the start.
Partner-assisted 'falling' start with 10–15m acceleration When a 45-degree (or near to) angle is attained 'B' removes their hands and steps to the side, allowing 'A' to 'fall' and sprint 10m–15m.
Three-point start over 20m teaches the basics of the sprint start for field and racket sports players as an aid to developing acceleration.
120m run at 90% effort is a good distance to run as it enables speed to be maintained and speed endurance, relaxation and fluency to be worked on.
Your speed training pack is available now in the Members' Only Area. Click here to download it now!
Here are other speed training programmes and videos you'll find in the Peak Performance member's area:
  • Understanding Your Body: Fast-twitch muscle fibre – what you need to know in order to boost your speed and power training
  • Constructing a sports-specific circuit: endurance-based fitness and sport-specific, speed developing circuits.
  • Sprinting – why short to long could be better than long to short! Most sprint athletes perform slower aerobic and anaerobic work at the beginning of the training year and then progress to faster and faster anaerobic work as the season approaches. However, by turning convention on its head and using a 'short to long approach', better results can be achieved.
  • Combating age-related sprinting speed decline: with more people joining the masters sports world, we move into the world of speed and power maintenance for master athletes, providing drills, training methods and advice to improve your sprinting irrespective of age.
  • You can also watch master sprinters and other action from the 2008 European Championships, held in Slovenia and hear from some of the champions.
  • Energy-producing chemicals: energy producing chemicals and producers can boost immediate and short-term anaerobic power, allowing the athlete to handle increased training loads, resulting in increased strength, power and speed gains.
  • Vibration Training: 30 seconds on the vibration machine, it is claimed, clears lactate and lactic acid from the exerciser's muscles, speeding up recovery and therefore allowing for maximum effort on subsequent sets. There is also an additional benefit – the increased stimulation of fast twitch muscle fibre, which boosts subsequent muscular contractions, by an effect called potentiation.
  • Sled Training: drag yourself into shape with the weighted sled, which develops anaerobic and aerobic fitness for many athletes.

Apply now for free trial membership and download your free Speed Training for Sprinting pack

Our new Speed Training for Sprinting pack is available for a limited period, free of charge, when you apply for a 60-day trial membership to the Peak Performance online training website through this message.
You pay a nominal fee of just USD $1.97 for access to our special membership section where you can download your speed training pack and other training programmes. Under the terms of this trial, you can receive a FULL REFUND should you decide to cancel within sixty days, so you stand to lose nothing if you decide, for any reason, not to continue.
Once you have experienced the full impact of our training programmes we think you will stay with us - nothing comes closer to one-on-one training at anything like this price.
Your trial includes access to Peak Performance newsletters, reports, training videos, coaching tips and all the practical training commentaries that our international trainers will be providing each month.
Remember - these are the coaches who train top international and Olympic athletes.
Following the fee of USD $1.97 you will not be charged any further amount during your 60-day trial and you can cancel at any time for a full refund. If you decide not to cancel, your membership service will continue for just USD $79.97 every six months thereafter.
This membership can be cancelled at any time.

What our members say...

 I'm an amateur athlete who's rapidly approaching 40. I wanted new training exercises and routines, as well as ways to rehab and prevent injuries and Peak Performance proved to be the perfect resource in achieving this. I'm also fascinated by the scientific data that you offer - I like knowing more about why a particular technique works not just how. 
Colin Campbell, Massachusetts, United States
 I have enjoyed Peak Performance because it has provided me with alternative ways of approaching my training. The science behind some of the research is invaluable to my training and PP provides a format that would otherwise be inaccessible to someone like me. 
Vince Sesto, Victoria, Australia
 Peak Performance is about convenience and being able to source quality information easily. How could you not like that? As an 'athlete' I'm always looking for new ways to break through the platos, free up the repetition and to achieve continuous improvement. I'm sure like most people, training and working limits the research time so having Peak Performance at my finger tips is a big help. 
Darran West, Adelaide, Australia

Here is a summary of the Peak Performance membership package available to you today:

  • The latest four issues of the Peak Performance sport science research newsletter
    Value $16.00 each
  • 24 Peak Performance special issues, which focus on topics such as psychology, strength training, injury treatment, nutrition, sport specific training and much, much more
    Value $16.00 each
  • 46 issues of the Complete Guide to Successful Coaching
    Value $16.00 each
With the Peak Performance membership you receive brand new training plans and workouts every week. There are currently over 130 available for you to download now and that number increases on a weekly basis. Available training plans include:
  • Speed Training for Sprinting: your 6-part training programme to boost your sprinting speed: Value $16.00
  • The Complete Strength Training Guide: An in-depth eight part programme designed to improve every aspect of your strength: Value $16.00
  • The top 15 resistance exercises: Value $16.00
  • The Dynamic Power Workout - These pre-workout exercises can give a valuable boost to competitive performance: Value $8.00
  • Coaches' Training Secrets - Including Crash Training; Sizzling 'Super sets'; endurance training; over-training and how to prevent back injuries: Value $8.00
  • Running Training Programme - A six part course aimed at improving your running strength and power: Value $8.00
  • Weight Training Pack - A seven part course aimed at developing muscle size and power in your upper and lower body: Value $8.00
  • Master Athletes Training - A three part course aimed at maintaining your speed: Value $8.00
  • 40 Simple Leg Exercises: Aimed at improving strength, power and flexibility in your legs: value $8.00
  • Hydration Therapy - What is the best choice of drink for athletes?: Value $8.00
  • Flexibility Special - Everything you need to know about the benefits of flexibility and how to implement it into your training: Value $8.00
  • Introduction to Core Stability - How to treat and prevent injury with core stability training: Value $8.00
  • Introduction to Knee Pain - Your guide to treating and preventing knee injuries: Value $8.00
  • Circuit Training For All Sports: A fantastic and varied way of improving your fitness, endurance and agility $8.00
  • Endurance Training Pack: Improve whole-body muscular endurance and cardiovascular fitness value $8.00
  • Plyometric Training Pack: A nine stage workout programme using plyometric exercises to improve balance and power value $8.00
  • Coaching Young Athletes: A five part pack providing specific instructions on how to train young athletes value $8.00
  • Plus sport specific training packs including Boxing, Cycling, Football, Golf, Martial Arts, Rugby, Swimming, Tennis
Peak Performance members also receive access to over 300 training videos and sport science research articles:
  • Changing perspectives in sports nutrition - what has the past decade taught us?
  • Mind over matter - ten years of advances in sports psychology.
  • Key breakthroughs in endurance and strength training and what they mean for athletes.
  • Train low, race high - an update on the latest research into low-glycogen training.
  • Psychological momentum - what does it take to 'get on a roll'?
  • Protein in sports drinks for performance - just how effective is it?
  • Mental toughness - are you hard enough?
  • How slouching can ruin your sport and your health...
  • A new resistance-based approach to beating back pain.
  • The very latest research on the benefits of inspiratory muscle training...
  • Overcoming chronic fatigue syndrome; a personal perspective
  • The athleticogenomic revolution that is set to change sport...
  • Why triathletes don't need extra sodium...
  • Un-banned drug may be ergogenic after all...
  • Exercise intensity and weight loss...
  • Why cycling could be more than just a cross training tool for non-cyclists...
  • Using body composition monitoring for better sports performance...
  • Whole body vibration training and sprinting...
  • Accidental doping risks...
  • Why low-fat, high-protein diets might not be best for strength athletes...
  • An exclusive, complete, strength and conditioning program for serious competitors...
  • Why you need to load up with protein as well as carbs after exercise...
For just $1.97 you receive the Peak Performance Membership Starter package with $216+ worth of information and exclusive workouts for your immediate use, including your Speed Training for Sprinting Pack. You also get a two-month trial membership to the Peak Performance newsletter.

Click here to take out your
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Peak Performance is published by P2P Publishing. Our UK office is located at 33-41 Dallington Street, London, EC1V 0BB, United Kingdom. Tel: 0845 450 6402 between 09:00 and 17:30 GMT, Monday to Friday.
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