Welcome back to the Sam Portland Podcast, where we go beyond surface-level programming and break down how speed is actually developed.
In this episode, we build on last week’s discussion around adaptation and intensity and introduce a critical (and often misunderstood) concept:
Conjugate Sequencing.
Most coaches struggle with one core problem:
👉 How do you progress intensity without destroying athletes or stalling adaptation?
This episode explains how to structure extensive and intensive training methods, layer different loading strategies, and apply former Soviet concepts (Verkhoshansky) to modern speed training.
You’ll learn:
• Why most training stays stuck in the “general” zone
• How conjugate sequencing solves the intensity problem
• Extensive vs intensive speed methods (clearly explained)
• How to progress acceleration without killing max velocity
• Why heavy resisted work must replace—not add to—earlier methods
• How to structure 6–9 week speed blocks using the law of accommodation
• Why speed itself is the metric that defines intensity
If you coach speed for team sports and want clarity, structure, and real transfer, this session will change how you plan training.
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⏱️ Timestamps
0:00 – Intro & lesson overview
0:10 – Why intensity progression confuses most coaches
0:32 – The danger of living in “general” training
1:16 – Introducing conjugate sequencing
1:33 – Soviet training origins and Verkhoshansky’s influence
2:11 – Why gradual intensity steps are hard to create
2:26 – Senior vs youth athlete intensity strategies
3:03 – Extensive vs intensive training explained
3:49 – Speed examples: tempo vs maximal work
4:27 – Applying conjugate sequencing to acceleration
4:53 – Learn, Load, Execute in practice
5:13 – Law of accommodation and block sequencing
5:36 – A simple 9-week speed progression example
6:12 – Why heavy resisted work doesn’t equal max velocity
6:39 – Extensive wall drills and early acceleration work
7:02 – When to remove extensive work
7:19 – Heavy resisted vs light resisted acceleration
7:43 – Why speed defines intensity
8:08 – Practical weekly programming task
8:40 – Measuring progress through first-step explosiveness
8:49 – What’s coming next week
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🔗 Links
📘 The Sports Speed System
https://www.speedbysportland.com/sportsspeedsystembook
⚡ Join the £9 Legacy Mastermind
https://www.speedbysportland.com/legacy-mastermind-home