Speed for Sport 
Josian Philippe 
7 Rosene Court, 
Keysborough, 
Vic 3173, Australia 
Tel: 03 9711 6075 
Fax: 03 9782 4906 
Mobile: 0413 999 573

• Speed
• Maximum effort required, 20m to 60m, stop when maximum effort is not possible.
• Special Endurance
• Normally about 3 trials,each at maximum effort, 80m to 600m, at least 10min rest between reps, includes interval work.
• Tempo Endurance
• Emphasis on quantity not quality, work must be done even at slower pace, 20m to 600m.
• General Endurance
• Continuous running and jogging, time is not important.
• Strength
• Weights , over 50% bodyweight, low repetitions about 5. 
• Power Speed
• With weights, speed of muscle contraction important, less than 50% bodyweight, less than 10 reps. 
• Power Speed (Mixed)
• Resistance running, sandbags, sledges, hills etc, over about 20m, less than 8 to 10 sec per rep, medicine balls and jump exercises.
• Strength Endurance
• Weights, less than 50% bodyweight, over 10 reps. 
• Strength Endurance(Mixed)
• Similar to power speed (mixed) using extra resistance, hills and sandbags, more early season and progressively less in later phases.