GETTING STARTED: EMPHASIS PLACED ON TEACHING
All training programs should begin with the teaching of the basic skills to be performed and the Sprint/Hurdle events are no exception. Teaching proper mechanics with sprint/hurdle drills must take precedent at the beginning of a training program. The warm-up itself, especially with untrained athletes, is used as both a platform for teaching the sprint/hurdle mechanics through drills and as a method of conditioning. Therefore, the Warm-up is the most important variable to consider when starting any training program. Below is the Week One Warm-up plan for my sprinters and hurdlers here at SRJC. (Jan. 24-30).
Monday/Wednesday/Friday Warmup (Short Speed Emphasis Days)
Begin with 2 laps of running with acceleration on backstretch of each lap.
Sprint Drills
“A” Skips 2 x 40m
High Knee Running 2 x 30m
Right Fast Leg 2 x 40m
Left Fast Leg 2 x 40m
Alternate Fast Leg 2 x 40m
Butt Kickers 2 x 20m
Side Hurdle Hops 2 x 5 >Sprinters
“ABC” Skips 2 x 15m > Hurdlers
Mobility Drills
Trail Leg Wall Drill 1 x 10 each leg > Hurdlers
Lead Leg Plow 1 x 10 each leg
Prone Glute Raise 1 x 10 each leg (glute activation exercise)
Scorpions 1 x 5 each side
Hurdle Seat Change 1 x 5 each side
Superman 1 x 10
Front Leg Swings 1 x 10 each
Build-ups 2 x 60m w/ 20m accel, 20m quick touch, 20m relax/maintain > Sprinters
Rhythm Drill 2 x 60m over hurdles at 20, 40, 60m > Hurdlers
Emphasis on the above Warm-up was on teaching through use of verbal cue words and constant assessment and correction through each drill. Mobility and Dynamic Flexibility drills with Glute and Hamstring Activation exercises are also a major teaching emphasis and a lot of attention is placed to proper supervision of these activator exercises included in the warm-up.
The base for Speed is Speed. Therefore, short speed work is presented immediately. Two Neural days, where Short Speed and Sprint Mechanics are emphasized are also good days to work on Strength/Power Development after the Speed training. Mondays and Wednesdays worked best for this type of training. Obviously the volume is kept low in order to allow for 95-100% effort in the short speed work. Rests are longer than normal to allow for lack of preparation.
Tuesdays and Thursdays were used to emphasize Energy System training. Since there was no Fall, Winter or Pre-Season Preparation at all, I decided to start with one day of Short Tempo Work (100’s, 150’s, 200’s at 80% of 200 speed) and one day of Long Tempo Work (250, 300, 350, 400 at 70-75% of 400 speed) done on Energy System Days (Tu & Th).
The lack of fitness for all the athletes indicated that the percentages above, with rest periods allowing just enough recovery to keep the repetitions within the 70-80% ranges, were necessary to provide the foundation for a transition to Intensive Tempo work within 2-3 weeks. The short time frame for preparing the athletes to switch to Intensive Tempo and, then to Race Model type work was necessary due to the fact that our first meet was at the end of the fourth week of training!
Another concern was adjusting training to coincide with competitions that are scheduled on either Fridays or Saturdays. Using training weeks 1-4 as a foundation for starting Extensive Tempo/ Race Model efforts in the second Four Week Block allowed for more time to teach starts, drills, etc. and also for physical adaptations to the stresses of training. The second Four Week Block emphasizes Race Model type efforts with a mix of Tempo Endurance so as to get the needed endurance type training volumes. but w/ less total intensity training per day. The first 4 meets, coinciding with the second 4 Week Block, would be used as (Speed/Speed Endurance) training sessions to allow for more total volume at high intensity by being distributed over 3 week days rather than 2. Although not a situation common to Junior College athletes, it is something that weighed heavily into the Training Design Plan.
Next week I will post the first 2 Four Week Blocks so that the information in this post will have some clarity as to dividing the training methods (Speed, Speed Endurance, Special Endurance, Strength (Max, Elastic and Explosive) up so that each area can be addressed in various ways over the course of the Four Week Block while providing time for teaching of skills and mechanics necessary to sprint/hurdle performance.
Let me know any of your thoughts on planning the most comprehensive training plan under such tight time and fitness constraints.
Combining sound, scientific principles with creativity to advance the Art of Designing Track and Field Training Programs.
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THE ROLE OF STRENGTH/POWER TRAINING IN SPRINT ACCELERATION
THE ROLE OF STRENGTH/POWER TRAINING
IN SPRINT ACCELERATION: PART ONE
In order for successful acceleration mechanics to be performed, the sprinter must execute a technically efficient and powerful start, so as to allow for the optimal body lean and posture necessary for a sound entry into the acceleration phase.
The role of Strength/Power Training in all phases of the sprint race cannot be underestimated. Any discussion of Acceleration Mechanics specific to teaching sprinters to properly execute the Acceleration Phase of the sprint race must take into account the relationship between proper mechanics and the strength/power required to do so.
In “The Mechanics of Sprinting and Hurdling” (Dr. R. Mann, self published, 2007), Dr. Ralph Mann points out several elemental relationships between strength and the ability to be more mechanically efficient or productive in the various areas/phases of the sprint race.
Dr. Mann cites three specific examples of this Strength/Mechanical Efficiency relationship affecting a proper Sprint Start and the ability to perform a successful acceleration phase.
1) Greater strength allows for the athlete to produce greater horizontal forces in the Start (pg. 52).
2) Greater horizontal force produced at the Start allows for the sprinter to stay lower at the Start (pg.52).
3) Success in the short sprint race is determined by the ability of the sprinter to generate great amounts of explosive strength at the proper time. (pg. 91).
Mann’s analysis of sprinters found that weaker athletes tend to “pop up” during the Start because lesser amounts of horizontal force produced at the Start creates the need for the athlete to move the center of gravity vertically in order to maintain balance.
Given the need for the “falling or leaning” body position to properly execute a successful acceleration phase, block start mechanics must be incorporated into the drills used in teaching proper acceleration mechanics.
Glen Mills, coach of Usain Bolt and many world-class sprinters, alluded to the role of strength in the acceleration phase (termed Drive by many coaches) in an interview where he echoed the statements by Dr. Mann; “…the athlete has to stay in the crouch position while developing maximum power. If the athlete does not have the strength to carry the drive phase long enough then it has to be aborted so he can go into the transition earlier.”
Incorporation of relevant MAXIMUM STRENGTH (also termed Static), EXPLOSIVE STRENGTH (also termed Dynamic) AND ELASTIC STRENGTH development exercises into the overall sprint-training program cannot be argued in view of the proven interdependence between Strength and the ability to optimally perform the proven principals of Sprint Mechanics in all phases of the short sprint race.
Since Part 4 of this Acceleration Article will deal with Elastic Strength (or Plyometric Training), this section will focus on Maximum Strength and Explosive Strength Training exercises proven to be relevant to proper execution of Start, Acceleration and Maximum Velocity phases of the sprint race.
Both Maximum Strength and Explosive Strength exercises must be used in order to address both Intramuscular and Intermuscular coordination factors. Through the proper mixing of Maximum and Explosive Strength exercises, Recruitment, Rate Coding and Synchronization can be optimally developed through use of exercises that coordinate the amount of force, speed of movement and precision of movement patterns applicable to effective sprint mechanics. Use of exercises that cover the entire Force-Velocity Curve, with an emphasis on moving the curve to left over time, cannot be done with a proper mix of Maximum, Explosive and Elastic Strength exercises.
There seems to be a considerable amount of confusion among coaches about the need for Maximum Strength exercises to be included with Explosive Strength exercises in the training of sprinters. The idea that lifting heavy loads in a relatively slow manner is of no use to the high speed movements of sprinters needs to revisited in light of the specific research findings provided in “Strength and Power in Sport”, (P.V. Komi, IOC Medical Commission, 1992). Some of these specific findings are listed below.
1) High threshold Fast Twitch Glycolytic (FTb) Muscle Units are NOT recruited UNTIL force exceeds 90% of Maximum Strength (pg. 250).
2) Training with high velocity movements increases high velocity strength (pg. 263).
3) The load to be overcome and the movement time are the main factors in developing Rate of Force Development. If the load to be overcome is light, IRFD (Initial Rate of Force Development) predominates. If the load to be overcome is high, then MRFD (Maximum Rate of Force Dev.) predominates. For movements with a duration of 250ms or less (sprinting), BOTH IRFD and MRFD are the main factors (pg. 381).
4) Maximal Strength and Power are not distinct entities. Maximum Strength is the basic quality that influences power performance (pg. 383).
5) Improvements in Power have been shown to result from high intensity strength training, jump training under increased stretching loads and movement specific exercises requiring muscular coordination training (pg. 384, 385).
6) The use of training methods involving, maximal and near maximal contractions, cause a remarkable increase in RFD accompanied by an increase in movement speed (pg. 392).
7) RFD directed training should take precedence in the Preparation Phases but not be completely eliminated at any time of the training year (pg. 392).
Understanding the neural adaptations to the various strength training methods will allow for an intelligent selection of specific exercises and their proper integration into the overall training plan of each individual.
Strength/Power Training Plans must address the training age of the individuals within the sprint group. Beginning/Novice sprinters require different considerations than Intermediate and Advanced athletes. For example, research shows that Maximum Strength increases will also lead to increases in Power and the ability to generate force at fast speeds, especially in less experienced athletes. Training plans for Beginning/Novice athletes should contain more emphasis on Maximum Strength development and the teaching of proper lifting mechanics.
PART TWO: IN FUTURE POSTING
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