Four Week Block #1, Wk.4:
EMPHASIS= TEACHING, SPEED, STRENGTH & SPEED ENDURANCE
Week Four was the introduction into Speed/Speed Strength activities. Speed Endurance w/Race Model efforts continued as a progression of what was started in Week Three. As with the first three weeks, more time was allotted for introduction and teaching of new exercises/skills. As done with the past weeks, Tempo was added to Speed Endurance/Special Endurance days to add to make up for low volume of Race Model runs. Low volume was needed in the Long Speed Endurance work because of lack of preparation prior to starting workouts (as mentioned before).
Here is a short version of the FOURTH WEEK of the first Four Week Block:
WEEK FOUR : SPEED Emphasis
Monday: SPEED: Flying 30m (with 15m run in) x 2 w/ 6’ (for neural recovery). Block Starts: 1 x 30, 40, 30 w/ 3’. STRENGTH; 3 x 8 Speed Squats (between half and quarter) with weight athletes could control down and up as fast as possible without the bar flying up off the shoulders (should be around 55-60% of 1RM). 3 x 3 Counter Movement Box Hops alternated with Squats.
Tuesday: ENERGY SYSTEM: Special End. I & II (Race Model efforts).
325 RM/TT w/ 12-15’; Tempo: 4 x 200m w/3’ at 80-85% of best 400 time.
Wednesday: SPEED: Block Starts: 1 x 20, 30, 40 w/3’ w/ 2 Tuck Jumps prior to each start. Sled Pulls w/ light weight (5-10#): 3 x 30m w/ 5’. STRENGTH: Clean Pull w/Jump. Explosive hip extension w/lift off the platform is the goal w/ triple flexed landing and then reset from floor for next rep. Weights heavy enough so that athletes could get off the ground and get to triple flexed position for landing. 3 x 3 Static Box Hops alternated w/ Clean Pull Jumps
Thursday: ENERGY SYSTEM: Special End. I/Speed End. Mix + Tempo:
Broken 400: 300 RM w/1’, 100 max effort w/ 15’. Broken 300: 3 x 100 at max effort w/1’. Tempo: 3 x 150m w/2’ getting out first 50m, then relaxing and maintaining.
Friday: SPEED: 3 x 70m INS/OUTS: (20m accel, 15m Hit/hold, 20m Relax/maintain, 15m Hit/Hold). Tempo: Continuous 4 x 400 (groups of 5) passes w/ each athlete running 100 meters x 4 legs (until he/she has run all four 100 segments of track). STRENGTH: Incline DB Bench 3 x 6-8 reps with weight athletes could do at least 6 but not more than 8.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Since Teaching of skills, drills, workout protocol went well in the first Four Week Block, the Second Four Week Block (next post) will show the addition of new exercises, greater volume of quality Speed and Speed Endurance work (with focus on Race Model type efforts) and adjustments to the Strength loads used in the First Block.
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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