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Overspeed Training
Also called: 110% tempo training, supramaximal speed training
Definition
Practicing footwork at about 8-13% faster than your maximum comfortable tempo to prompt the central nervous system to recruit reserved fast-twitch motor units and reset its speed ceiling higher. Done in short 30-seconds-on, 60-seconds-rest bouts (twice weekly for 3-4 weeks), it later makes normal tempo feel easy; below 5% the stimulus is too familiar and above 15% technique drifts too far.