Last Updated on July 10, 2014 by Amir Rehman
This is part 4 of a multi-part series. Part 1, which discussed hip mechanics, can be found here. Part 2 discussed several types of Resistance Running. Part 3 discusses The Role of Strength and Power Training
This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed
How to Improve Acceleration: The Role of Strength and Power Training (continued)
MAXIMAL STRENGTH (STATIC) EXERCISES:
Back Squats (varying depths from below Parallel, 40-70 and 70- 90 degrees ) and Deadlifts (Clean, Romanian & Snatch styles)
EXPLOSIVE STRENGTH (DYNAMIC) EXERCISES:
Clean Pulls, Snatch Pulls (both w/and w/out jumps), Cleans, Snatches (from ground, knee and thigh starting positions), Combination Lifts (Clean & Jerk, Clean/Front Squat, Clean to Push Press, Snatch to Overhead Squat, etc.), Squat Jumps (30% of 1rm), Speed Squats @50-60% of 1rm, varying Eccentric or Drop Squats with Concentric or Pause Squats and Maximum Speed Squats, Static Box Hops and Counter Movement Box Hops
ON TRACK EXERCISES FOR EXPLOSIVE STRENGTH
Sled Pulls (see Part 2) involve sprinting with weighted sleds and provide excellent means with which to develop the explosive strength specific to the Acceleration and Maximum Velocity phases of the sprint race. In order for Sled Pulls to be effective for the development of explosive strength specific to Max Velocity, sled weight should not exceed 10% of the sprinter’s body weight OR slow the sprinter down by more than 10%. Sprinters can use Three Point/Cheetah Sprint Start, Falling or Static Sprint Starts for distances of 20-40m. The sled should be attached to belts that are fastened around the sprinter’s waist, NOT SHOULDERS.
For purposes of developing explosive strength specific to the Acceleration phase, weights used should be heavier than those used in Maximum Velocity sled pulls. Weights vary with the strength and speed levels of different sprinters but usually range between 10-30% of the sprinters body weight. Three or Four Point Starts are used with emphasis on explosive extension of the ankle, knee and hip joints in a “falling at the hips” position requiring longer ground contact time with greater force application in the beginning steps with gradually decreasing ground contact time through the remainder of the sprint. This type of Sled Pull, specific to Acceleration, should not exceed 15-20m.
The Overhead Backward MedBall Toss is another excellent “on track” explosive strength exercise that is specific to the Start phase when used from a static squat position. This mimics the “triple extension” action of ankle, knee, hip joints. Maximum, explosive efforts, aimed at complete extension of all three joints while accelerating the MB as high overhead and with maximum velocity at release, is an excellent way of priming the neuromuscular system for explosive block start work.
Overhead Backwards MB Toss from One or Two Jumps provides another explosive strength exercise specific to the Acceleration phase of the sprint race. Employment of the Stretch Shortening Cycle allows for powerful eccentric contractions, activated by the jump or jumps, to produce more explosive concentric contractions of the ankle, knee and hip extensors.
Bullet Belt-Resisted Starts and Short Sprints provide athletes with an excellent mix of applying explosive strength development and the teaching of correct acceleration phase posture/mechanics.
Using the belt to resist or hold the athlete during the block start allows for proper emphasis on the “triple extension” of the ankle, knee and hip. Use of the belt gives the athlete a feel for the “falling or leaning” position necessary to begin a successful acceleration phase without fear of falling. Once starting mechanics have been perfected, the athlete can set the amount of resistance to release him/her upon full extension in the blocks.
The belt can also be used to hold the athlete while transitioning from a standing to “falling at the hip” position into first few sprint steps before being released.
Utilizing the many variations of drills used in teaching Acceleration Mechanics, requires a careful planning strategy that integrates On-Track Sprint work with Strength/Power Development work according to the time of the Training Year and the needs of the individual.
"Learning without thought is labor lost; thought without learning is perilous."
– Confucius
An example of a Strength and Power Training Plan that can be integrated into sprint training programs, using a 4 week Cycle-Length Pattern, appears below. Examples of exercises, volumes and intensities are reflective of training during the Preparation Phase of the Training Year.
Week——Day |
StrengthEnduranceWeek |
Power SpeedWeek |
Maximum StrengthWeek |
SpeedWeek |
|
Mon. |
Clean Pulls/Cleans (floor), 3 x 5, light; Squat (70-90deg), 3 x 8-10 @ 70-75%; CM Box Jump, 3 x 3; Incline DBPress>optional |
Cleans/Clean Pulls(thigh), 3 x 3 fast; Jump Squat, 3 x 5 @ 30-35%1rm, MB Overhead Backwards Toss w/one jump, 3 x 2 |
Cleans (floor) heavy, 4 x 2, Squat (45-60 degrees) 4 x 3-4 @ 85-90% 1rm; Static Box Hop 3 x 3 |
Clean Pull w/jump 4 x 2, light, fast; Speed Squat 3 x 8 @ 50-55% 1rm w/70degrees at bottom, CM Box Jumps 3 x 3 |
|
Wed. |
Clean Deadlift, 3 x 4-6,light; Clean/Clean Pulls(knee), 3 x 4 Med.; Push Press, 3 x 4 Med. |
Romanian Deadlift,3 x 6-8; Snatch Jump 3 x 3; MB Between Legs Forward Tossw/1 jump, 3 x 2 |
Snatch Deadlift 4 x 2, heavy; Clean Pulls (floor) 4 x 2, heavy; Push Press> optional |
Single Leg DB Deadlift 3 x 6 each leg; Cleans (thigh) 3 x 4, light, fast CM Box Jumps 3 x 3 |
|
Fri. |
Snatch Pulls(floor) 3 x 4, light; CM Box Jumps 3 x 3, Split Squat (Single leg), 3 x 8, light; Bench Press>optional |
Snatch Drop to Squat 3 x 3, CM Box Jumps 3 x 3; DB Cleans>optional |
Med.; Snatch Pull 4 x 2, heavy; Static Box Hops 3 x 3 |
Snatch Jump 3 x 3, light, fast; DB Cleans (knee) 3 x 4, fast w/jump |
During the Preparation Phase all track training sessions take place prior to strength work. Monday/Wed/Friday track work involves starts/accelerations & short sprints on Mondays and Fridays w/ easy grass tempo on Wednesdays.
Elastic Strength work done in the Preparation Phase would be of lower intensity and take place after the warm-up and just prior to Energy System Work (Extensive Tempo, etc.) on Tuesday and Thursday.
The above plan is intended to provide an example of both a method of Periodization, through the use of a Four Week Block, and methods of mixing Maximum, Explosive and Elastic Strength training into the overall training plan. Greater detail can be found in Strength & Power Training for Maximum Speed (Jim Hiserman, 2010).
About the Author
Jim Hiserman is the author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed. Other published articles on this site include:
- A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed (5 part series).
- A Sprint & Hurdles Program Design Overview
- Training for Development of Maximum Speed
- Basic and Advanced Technical Models, including Proper Execution of Key Drills
- Speed throughout the Training Year
- 400 Meter Training: Greater Strength = Faster Times (3 Part Series)
- 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods – (2 Part Series)
- Speed Training: Developing a Sound Philosophy
Like the idea of drop squats, will try them in my power workouts.
I use sled pulls with great success this year. I have found that sled pulls only improve acceleration, not top speed. All research studies will support this too. Slowing the athlete down by 10% is the best method to use that has been researched currently, but using 30% of ones bodyweight is asking for trouble. You may as well get the towing trucks, because their technique will break down, step too wide, rotate laterally and barely break contact with the ground. 10% bodyweight is the safest bet for now, until more convincing research makes the optimal loading more apparent.
Sled pulls have been proven to improve the 0-30m range. Anything above that distance has no gains. Even weighted vest sprint training has no considerable carry-over to top speed sprint performance. Having said that, most sport scientists don’t know jack about overall program design in athletics, so their methodologies may not yield optimal results. Either way, I’m not sold on sled pulls improving top speed sprint performance.
I like the exercises used in the 4 week cycle. I also like the way you’ve hit pretty much every part of the force-velocity curve. One things that gets me though, is why so many coaches are actually using Olympic lifts so often. To me it’s just dumb! Ever since the 1970’s they have been made increasingly popular, originating from eastern European scientists to improve power lifting, of course. In theory they’re pretty good. They involve 3 good arguements:
1) triple extension
2) double plyometric effect
3) rapid flexion of the hip flexor to the catch position.
However, at top speed sprinting the foot strike in high level sprinters occurs with a semi-straight leg, thus eliminating the need for triple extension. In fact, because slower sprinters spend longer time on the ground and foot strike takes place with more of a knee bend and further out in front of their centre of mass than their elite opposition, triple extension does actually occur for them, but elite sprinters simply do not have enough time on the ground to achieve triple extension.
The double plyometric effect can be better trained with other exercises such as specific plyometrics. The hip flexor and psoas muscle can also be trained better with maximal loads. World class sprinters have a psoas muscle twice the cross sectional area of the average, and the catch movement in an Olympic lift is not going to activate that muscle enough without fatiguing other parts of the body first.
So that’s the argument for top speed sprinting. Now for acceleration!
Any oly lift is quadriceps dominant, I don’t care how you perform it your not getting more hamstring, glute, adductor or any posterior chain muscles involved more than the quads. The sprint start is also quad dominant, at least the first 10 metres anyway. So this is looking good for oly lifts so far. You’ll notice with most studies they find a high correlation between squat and oly lifts with vertical jump performances, some reporting over 30% improvements in non trained individuals. However, these studies almost always report no significant differences in sprint times above 10 metres. Why? Because after 10 metres most of your propulsive force comes from the hammies and adductors and to a lesser degree, the glutes during hip-hyper extension. The quadriceps main role at this point is to support the ground contact phase. Easy job!
The question is, do we spend hours learning these lifts as an athlete, or hours teaching these lifts as a coach/trainer, to possibly improve our first 10 metres? When we could be spending that time working each movement of the stride cycle harder with maximal loads, or sub-maximal loads depending on the time of year. I’ve been doing hang cleans, power snatches clean & jerks for the last 2 years and have found improvements in my sprint times. Whether this was due to the sprint training, plyometrics, stretching, foam rolling, warm-up protocol e.t.c I don’t know exactly, but if I am to keep improving I need to make modifications to my program based on theory, scientific evidence and personal experience. The fitness industry is still quite young and we have a long way to go before we know everything, but what I know for sure is the lifts I am doing this season trump the lifts and exercises from previous seasons. How do I know? From the times on the track.
Sorry it’s so long. And it’s no offence to you, just had to get my thoughts off my chest.
I’ll be writing an article on strength & power workouts at the end of the week, to give you my sample program. Feel free to rip into it also. Part 1 can be found here:
http://sprintcoaching.wordpress.com/2010/12/21/why-speed-power-is-the-key-to-success-in-all-sports/
Paul Graham
http://www.speed-development.co.uk
http://www.sprintcoaching.wordpress.com
@Paul – I love comments, as that helps me broaden my knowledge… we can never stop learning.