Integrating Strength & Power Training for Sprinters into the Track Session [Part 3]

The Employment of On-Track, Applicable Strength Training Methods Transferable to Sprint Performance. Jim Hiserman is the author of 3 books:

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Integrating Strength & Power Training For Sprinters Into The Track Session

PART III

The main determinants of HOW MANY of each exercise categories and the volume of each that you include in your weekly plan would be 1) the time frame (pre-season, early season, late season) and 2) the ability/ physical levels of your athletes. Some may do more from the top of each list while others may be ready to progress to higher intensity exercises in the same category (Forward Lunges to Lunge Walks, to Lunge Walks with MB twist, to Lunge/Split Jumps to Lunge/Scissor Jumps!!!!).

With this in mind I will give you (yet more!!) FIVE tips when selecting special strength exercises:

Define your needs. (What events are your athletes training for?) Define the movements of the event.
Think Big Picture. (Think about bigger, multi-joint movements than smaller, isolated parts of the movement.
Looking the same does not mean it is the same movement. (Russian twists may seem similar to discus throwing but, without releasing the MedBall, you are not working on acceleration through the end of the movement because the MB is not released like the discus would be).
Keep it simple and creative. (Find ways to actually do the competitive movement with different resistance…like working on sprint accelerations pulling a sled or, jumping with a 1-3 lb. vest or throwing a lighter or heavier shot).
Special Strength does not always mean transfer. (Beginners, for example, can get great transfer from more general exercises!) The more varied or basic movements within the event, the more this is the case …example=LJ. Below are EXAMPLES OF SDE AND CE Exercises for Sprint/Hurdle/Jump integration into training sessions.

Special Developmental Strength (SDE) & Competitive Exercises

CHART #1 (for Beginning & Novice T&F Athletes)

HJ-LJ-TJ-PV

100-200-400/HURDLES

HIGH JUMP SDE+COMPCompetitive Ex.> 8-12 jumps max/session (Full approach jumps)Special Dev. Strength Ex.>5 & 10 DL Bounds, Short Approach Jumps (4 7 6 Step), 60m -100m sprint from blocks, Standing LJTRIPLE JUMP SDE+COMPCompetitive Ex.> 6-8 jumps max/session (Full approach jumps)

Special Dev. Strength Ex.>5 & 10 DL Bounds, Short Approach Jumps (6-8 strides), 30m-60m sprint from blocks, Flying 30m sprints, Standing LJ, Standing TJ, Split Scissor Jumps,

LONG JUMP SDE+COMP

Competitive Ex.> 8-10 jumps max/session (Full approach jumps)

Special Dev. Strength Ex.>5 & 10 DL Bounds, Short Approach Jumps (3 Step Pop Ups to 6-8 step approach), 30m-60m sprint from blocks, Flying 30m sprints, Standing TJ

POLE VAULT SDE+COMP

Competitive Ex.> 8-10 jumps max/session (Full approach jumps)

Special Dev. Strength Ex.>5 DL Bounds, Short Approach Jumps (half to < half approach), Short Approach LJ’s, 30m-60m sprint from blocks, Flying 30m sprints, Standing TJ, Bubka Drills on Pullup Bars.

100-200 SDE+COMPCompetitive Ex.> 4-5 40-60m MxV Sprints from blocks, 2-4 Race Model SpEnd Sprints (80-150m), 1-3 Race Model LT Sprints (180-300m), 3-4 INS-OUTS (55 & 70m), Flying 30’s x 2-3, HH Mx efforts 4-5 x 6h, 2-3x 8-10h, Start to H2 x 4-6 reps.Special Dev. Strength Ex. >5 DL Bounds, CM Box Jumps, Mt. Climber Starts, OHB MB toss, MB Rocket Jumps (Cluster Reps x 2-3), Standing TJ’s, Sled Pulls w/10%or < BW (3x30m), Sled Pulls w/>10% <30% (3 x 15m), Bullet Belt Starts w/and without release x 2-3, Resisted Starts w/3-5” Sprints in place x 2-3300H/ 400 SDE+COMPCompetitive Ex.> 4-5 40-60m MxV Sprints from blocks or h2 of 300h, 2-4 Race Model SpEnd Sprints/Hurdles (80-150m), 1-3 Race Model LT Sprints/Hurdles (200-350m)

Special Dev. Strength Ex.>5 DL Bounds, Repetitive Box Jumps 2-3 x 15-20”, Mt. Climber Starts, OHB MB toss,Standing TJ’s, Sled Pulls w/10%or < BW (3x30m), Sled Pulls w/>10% <30% (3 x 15m), Bullet Belt Starts w/and without release x 2-3, Resisted Starts w/3-5” Sprints in place x 2-3, Belt Resisted Hurdle Attacks 2 x 3-5, Hurdle Turn-around Drills, Advanced Technical Model Race Drills(ex. = 5h spaced 20m apart w/20m run-in, then normal 35m over hurdles on turn)

CHART #2

References: Anatoliy P. Bondarchuk; Transfer of Training in Sports; UAC Publications, 2007, Michigan, USA Anatoliy P. Bondarchuk; Transfer of Training in Sports Vol. II, UAC Publications, 2010, Michigan, USA Ralph Mann, Phd. , The Mechanics of Sprinting and Hurdling, Published by Ralph Mann, 2007. Vern Gambetta; Athletic Development; Human Kinetics, 2007, Champaign, Illinois, USA. Yuri Verkhoshansky and Natalia Verkhoshansky; “Special Strength Training Manual for Coahes”, Verkhoshansky SSTM, 2011, Rome, Italy.