ViPR: Live Longer. Play Better.

Power is the ability to rapidly generate high levels of force in a specific movement pattern.

Speed not only looks cool but it's very useful, particularly if you are in competition. If you’re looking for a speed boost ViPR can help provide it. Using Loaded Movement Training (LMT) theory we can create some great drills to develop multidirectional running speed that will give you an edge on the competition. 

If you are going to be first off the mark you need to develop your power in acceleration. In sports science terms power is strength x speed. To build the power required to accelerate quickly off the mark we need to overload the body with more force firing up muscle fibre recruitment and stimulating your fast twitch muscle fibres. Using a ViPR we can add more mass to the body and increase the physical demands of acceleration helping us build movement specific strength within the soft tissues right where we need it. Getting the right amount of added mass is important, too little and there won’t be enough overload to stimulate the recruitment of more fast twitch fibres. Too much, and the mass will be so great it will reduce the speed and therefore negate the effort to get faster.  Light to medium loads should be enough to create the feeling of resistance without a noticeable reduction in speed, once the extra mass is removed the benefit of the extra fibre recruitment should be felt. 

Speed is not all about being quick off the mark, it is also about how quickly you can stop. The ability to put on the brakes faster than the competition means that you can get to the ball faster, stay on the pitch more effectively and evade competitive contact with rapid direction change. This is all about your ability to decelerate. Upon deceleration, the muscles are contracting, whilst at the same time lengthening an eccentric contraction. Developing eccentric power is a training element which is often overlooked but again by adding mass to the body with ViPR we can create patterns of overload in a functional manner that will stimulate the development of deceleration within the specific tissues required. 

Changing direction quickly gives us an edge on agility, allowing you to weave, twist and turn yourself to advantageous positions or to escape and evade danger. This rapid force transfer is a fast combination of acceleration, deceleration, acceleration and is very physically demanding. Using this added mass of ViPR combined with functional, sports specific drills we can train this key element and condition our bodies to become faster and more competitive. 

In the attached videos you will see examples of acceleration, deceleration and direction change drills in all planes of motion. These short explosive drills require max effort on speed and should be practiced both with and without load for contrast. Although these drills are specifically designed for multidirectional running speed with the versatility of ViPR and LMT theory you can adapt them as you see fit to make them more applicable to your chosen sport. What are you waiting for? Give it a try, quickly!

ViPR Acceleration Drills:

ViPR Deceleration Drills:

ViPR Transfer Drills:

Kostas Fligos has over 25 years of professional experience in the fitness industry as certified EQF Level 4 Personal Trainer and strength/conditioning coach specializing in functional movement training and athlete sports performance and since 2015 has been the owner of his own centre, FSQUARE Functional Training Center in Glyfada. After I obtained the UEFA B coaching license, I started integrating my expertise into designing specialised programmes for professional and amateur football players.

As ViPR Master Trainer and ViPR distributor since 2014, Kostas has introduced ViPR into the Greek fitness market. Throughout the years Kostas has also incorporated a variety of other innovative fitness equipment and continues to design holistic training programs for professional athletes and fitness enthusiasts. He has also specialised in rehabilitation programs with cryotherapy solutions and nutritional planning.