Strength training program for sprinters

Hip Extensors esp. Electromyographic analysis of the sprinting action has suggested that the hamstrings may have the greatest increase in muscle activation as running speed increases, suggesting that they may be an important driver of running velocity Kyrolainen et al.

Hip Flexors esp. Evidence has shown that a hip flexion program can improve yard and yard sprinting times Deane et al. The Coaching Application As strength is specific, exercises that develop the strength of the hip extensors and flexors should be prioritised. The following exercises have been recommended by strength and conditioning experts for sprinters looking to build strength in these muscle groups.

Nordic Hamstring Curls See this article for more. Resisted Hip Flexion See this article for more. Barbell Glute Bridge See this article for more. Trap Bar Deadlift Jump See this article for more. Kettlebell Swings See this article for more. Hip Thrusts See this article for more. Single Leg Romanian Deadlift See this article for more. Lying Leg Curl See this infographic for more.

What about the Quadriceps? A study by Miyake et al. The results demonstrated that there was not a significant difference in the size of the quadriceps muscles between sprinters and non-sprinters, suggesting that the muscle group is not a signficant contributor to sprinting success.

This finding was supported by Bex et al. However, it should be noted that Handsfield et al. The Principle Strength is specific to the muscle action that is being trained.

Eccentric training produces proportionally greater gains in eccentric strength and concentric training produces proportionally greater gains in concentric strength Vike et al.

The Sprinting Implication Biomechanical analysis of the sprinting action demonstrates that sprinting requires concentric strength in the hip flexors and hip extensors and eccentric strength in the knee flexors Hunter et al. Coaches should consider implementing an eccentric-specific training routine to ensure the athlete develops the required eccentric strength, especially in their hamstrings.

The Evidence de Hoyo et al. The Nordic Hamstring Curl has been found to be a more effective exercise for developing eccentric hamstring strength than traditional hamstring curls Mjolsnes et al.

At different times of the year, the loading schemes used can emphasize or de-emphasize maximal strength, and these periods can be brought in and out of the program over time. This way we are always maintaining or developing the foundation of our abilities, i.

This is where the use of complexes and contrasts are particularly useful, as they allow for strength to be at least maintained or even developed further, while still leaving a lot of room to work on power and rate of force development.

If at a certain point maximal strength begins to regress, the athlete can go back to emphasizing maximal strength for a period of time, especially if they are not yet in a competitive phase. Once high levels of strength are developed, longer strength phases will not be needed to maintain strength, and even a couple sessions of focusing on heavier loads can make certain that your maximal strength qualities are present ready to be used. Before we wrap things up, here is the progression suggested by the Stone paper.

Obviously you can do whatever you want, but here is one way to go about it. Phase 1 - GPP, focusing on strength endurance, muscle cross sectional area, and absolute strength preparation work. Phase 2 - SPP, focusing on increasing maximal strength. Adapted from Stone I do believe we can train multiple qualities at the same time, but each period should have some emphasis based on your hierarchy of needs.

For example I am performing 5xm intermediate tempo sessions and some acceleration sessions within the same weeks that I am working on maximal strength. In addition to my maximal strength lifts I am also performing some ballistic activities, but the proportion of work dedicated to each quality is based on the priority of the current period, meaning that the bulk of my energy is currently directed at enhancing strength. At this time I am willing to take on some extra fatigue due to increasing maximal strength, knowing that I have a lot of time until competition.

As time goes on however, the maximal strength loading will take a back seat and exist in the program at maintenance doses, and the workloads associated with ballistic exercises, power production, RFD, and fast sprinting will increase.

Item added to your cart. Check out Continue shopping. Share Share Link. Neuromuscular Inhibition In my first or second Summer of Strength video, I mentioned that I wanted to overcome inhibition through the use of strength training mixed with some high box jumps. Tissue Stiffness Tissue stiffness is defined as the relationship between force and the amount of stretch the issue experiences.

Phase Potentiation Phase potentiation is the concept that a phase of training, such as a maximal strength block, raises the potential for improving other qualities in subsequent phases, such as speed-strength and power phase that follows a strength phase.

Strength In Sprinting As we accelerate, sprinters must be able to produce large concentric forces to overcome inertia and build momentum. Training Progressions - Develop Strength Before Power One might assume that athletes should focus on producing power and using plyometrics rather than strength development, in an effort to be training in a way that seems to be more sport specific.

These exercises will have the highest carryover into your sprinting performances on the track, field or court. The goal here is to try and mimic the force-velocity and movement pattern characteristics of sprinting. We can achieve this by using training aids such as weighted vests, sleds and medicine balls. Strength training for sprinters may have some variation to other sports regarding when this type of training is introduced. We introduce reactive strength into our training sessions later in the season closer to competition.

It actually crosses over with our explosive training. One great way to utilise reactive strength training is through the use of plyometric drills. Plyometrics are a fantastic way to increase your power and reactiveness. The drills we do mostly involve performing explosive bodyweight jumping and bounding exercises.

However, plyometric training is usually performed at high intensities and is not always suitable for an athlete. Suitability may depend on training age, ability and fitness levels. There are of course lower intensity exercises that can be performed as an introduction to plyometrics for beginners.

Some plyometric exercises can be extremely stressful on the nervous and skeletal system. Such exercises should only be performed by well-conditioned athletes. This really depends on your individual needs as an athlete. This is always the first thing that any athletes or coaches should look into before designing a strength program.

As a basic guideline, I would suggest performing strength training sessions a week. Depending on how often you are able to train, you may want to do a strength training session after your sport-specific training, later in the day. Note: Perform speed training before any maximal and explosive strength training where speed is the main goal. Very thought out plan. Very good for more experienced lifters! Great program. It has speeds sessions as well as strength sessions for upper and lower body and one day for plyometric training.

Close search. Do you want to build raw speed from the ground up? Do you want to get faster and more explosive out of the blocks? Get serious with your training and build weightroom strength to get you to the next level. The week Sprinter Strength Program is designed to build a strength and explosive base so that you can increase your power output and dominate the , , and meter sprints on the track. Buy now and start your journey. Add To Cart.

What Is The Program Focus? To build a strength base that will enable you to develop extreme levels of force out of the blocks.

Exercises that are designed to develop explosiveness and speed, specific to core sprint movements and muscle groups. To increase mobility in order to relax the muscles and prevent tightness that can impede proper force development. Program Difficulty. Program Details. The unique exercises included use a myriad of equipment. Lifting Platform. Bumper plates. Squat Rack. Cable Machine.

Pull Up Bar. Frequently Asked Questions.