After two Four-Week Blocks, an assessment of the training progressions and Competitive Marks Progressions for the Sprint/Hurdle Group showed improvements at 400, 200, 400 Hurdle and 100 meter times. Mechanical assessment showed need for teaching emphasis on “Toe Up” off the track, “Heel Up” under the butt and keeping abs tight and stretched (from ribs to pelvis) to help improve Stretch Reflex of Hip Flexors (resulting in tighter/quicker recovery phase). This was focused on daily in drills and when we did INS-OUTS and Flying 30’s .
Improvements in 400 and 200 times showed definite improvement of Speed Endurance and Specific Endurance. Race Modeling helped with perfecting each phase of the 400 sprint through emphasis on running each phase in a specific pattern in all Race Model efforts. Split 200 and 300 times were taken in all 400 meter races and charted so distribution of efforts in Race Model efforts could be targeted in practice and competitions in the same manner.
Improvements in 200 meter times, especially after prior 400 meter races, was also an indication that Speed Endurance work was succeeding. Race Model efforts with 200 Race Model plans and improvements in Specific Endurance seemed to be the main factor.
Strength and Power levels also improved as evidenced by the increase in loads in both static and explosive lifting exercises. The speed of movement patterns in the explosive lifts was visually apparent even with increased loads.
Training organization for the Third Block (4 Weeks) centered on the core philosophy that development of Speed, Power, Speed Endurance and Specific Endurance be the primary focus. Since these qualities are all specific to the sprint/hurdle event demands, their continued improvement is dependent upon stimulating further adaptations involved in neural recruitment, rate coding and synchronization patterns. These adaptations are dependent on a training plan integrating Accelerative Power, Absolute Speed, Speed Endurance, Power, Elastic Strength and Absolute Strength at ratios and volumes appropriate for further adaptation of the athletes while also integrating the Specific Endurance necessary to the 400 needs of the majority of the sprinters/hurdlers in the group.
Balancing the amount of Neuromuscular Work and Metabolic Work was of primary importance to prevent residual fatigue that can occur with training and competitions over a 12 week period. Trying to adjust the 60%-40% Speed to Speed End./Special Endurance ratio of the first Four Week Block to around 40%-60% by the end of the second Four Week Block seemed to work well for a group that is made up of primarily 400-200 runners and 400 hurdlers.
Attention to Aggregate Intensities was of utmost importance in trying to manage the high intensities used during the competitive season. Aggregate Intensity levels are the sum of specific training intensities PLUS the travel and competitions. Being on the road each Saturday and spending 12 hours traveling and competing creates a need to adjust training loads to allow for adaptations and full recovery between stressors to occur. This necessitates using more General Training modalities and less high intensity work in a weekly alternating plan that uses Competitive Performances as indicators of more recovery type modalities.
Incorporation of more General Training Modalities was a key addition to the training in the late Second and Third Four Week Block Plans. These included Med Ball work, Dynamic Mobility work, Ext. and Int. Tempo Work, etc. to complement the high intensity work (lifting, speed, speed endurance, Race Model efforts) when and where it was needed.
Marks Progressions from the first competition to the present for those athletes who have trained consistently without breaks (slight injuries, spring break, tests, etc.) have shown a gradual and steady improvement. Examples of these appear below.
Men 400 Hurdlers: A) 59.13 > 56.76 w/ flat 400..53.83 >52.50
B) Injured first 4 weeks and ran 53.63 400 >51.95, then 57.81 400h >57.19
Women 400: A) 61.65 > 57.50
B) 63.20 > 58.78
C) 61.60 > 58.97
Women 200: A) 27.28 > 26.09
B) 28.20 > 26.13
C) 27.25 > 26.17
Men 400: A) 54.23 > 51.17
B) 53.68 Inj. 3 weeks > 52.50
Men 200: A) 23.79 > 22.91
B) 23.48 Inj. > 22.54
C) 23.65,> 23.59
Women’s 4 x 400: 4:19.60-4:05.66, 4:03.41, 4:02.34, 3:59.81, 3:57.13
Men’s 4 x 400: 329.20, 3:30.91, 3:28.54, 3:28.12, 3:27.76, 3:26.21
The above are examples of progressions through 7 meets for the student athletes I work with. Training plan design, following the organization of training for Neuromuscular and Metabolic Bio- Motor Abilities discussed at the beginning of this post should be targeted for the specific individuals in each program.
Next post will discuss Championship (Conference, NorCal Trials, NorCal Finals and State Meet) period and special considerations for training through those meets.
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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