OUR TRAINING
Speed and agility
PTG uses speed training which includes exercises completed at a high velocity, like sprints or agility drills, with or without resistance.
PTG focuses on power training which involves movements that produce a lot of force at moderate speeds, like plyometrics.
In a 2017 meta-analysis on athletes, it was concluded that while power plyometric training was more effective at increasing jump height, strength training was more beneficial in terms of sprint speed. So it’s beneficial to include both power and speed training for maximum explosiveness.
Research suggests a periodized approach to your training that targets strength training prior to power training to create a baseline of strength will yield the best results when it comes to explosiveness.
This periodization could be done in long-term phases, or in separate workouts throughout the week.
For improvement in speed, PTG trains repetitions low and velocity and intensity as high as possible, provided you can recover between sets.
Research has found that sled sprints are one effective way to increase sprint speed, especially in the acceleration and maximum-velocity phase of the movement. The same study also determined that the overall volume is more important than the load when it comes to this sort of activity.