Summer is the high point of the competitive season for World Class athletes and poses a challenge to athletes of all events to try and maintain high levels of fitness with the right mix of training, recovery/regenerative work and competitions.
But what about the thousands of High School and Collegiate sprinters in the U.S. who have finished the season and are ready to resume Summer Conditioning programs?
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I know too many high school and college coaches who use only General Conditioning methods over the Summer for their sprinters and hurdlers. These General Conditioning methods do not include Speed (95% of Absolute Speed/Relative Intensity) or Sprint Specific Strength Exercises.
Research and coaching literature reviews suggest that Absolute Speed be present in varying amounts throughout the Training Year. It is important to note that research has shown that as the speed of runs decreases, the biomechanics will also change. These changes are more dramatic than most coaches would imagine. The IOC Biomechanics Project at the 2008 Beijiing Olympics pointed out significant differences between Usain Bolt’s biomechanics when comparing his Opening round 10.20 with his Final 9.58.
Indeed, research shows that in order for positive enhancement or maintenance of Absolute Speed, training throughout the year must include some sprint efforts of 95% or higher at least once per week. This is necessary to improve or maintain the timing of muscle firing patterns (which include both inter-muscular and intra-muscular coordination) similar to competition speed. Without these sessions, biomechanics cannot be improved nor maintained.
For more information explaining the importance of Absolute Speed in varying amounts throughout the year, coaches should access CLASSIFYING SPRINT TRAINING METHODS by British National Coaches Michael Khmel and Tony Lester from the Speed Endurance Website Archives.
Just as important to the Neural Training that must be present in Speed Training during the Training Year is the application of the Specific Strength/Power exercises shown to be most important for Speed improvement and/or maintenance.
Squats, Pulls and Deadlifts address the very important Neural Training components vital to the increase of Maximum and Explosive Strength relative to Sprint Mechanics.
Variations of the Squat (Half squat, Quarter squat, Snatch Squat, etc.) and Clean (Clean Pull to Chest, Snatch Pull to Chest, etc.) and Deadlift (Clean Deadlift, Romanian Deadlift, etc.) should be vital components of Sprint Training on a year round basis (see Weightlifting in training for athletics-Part II, NSA Vol. 20, issue 2, pg. 38, IAAF 2005). Additional background information on Specific Strength/Power Training for Sprint/Hurdle Training can be found in my book: STRENGTH AND POWER FOR MAXIMUM SPEED (available on Speed Endurance site).
Because the intensity of these types of activities is high, the volume during the Summer is kept low. One day of Speed and one to two sessions involving one to two of the key Strength exercises is sufficient. Other general exercises, especially emphasizing Core /Postural Strength development, can be implemented along with Extensive Tempo runs emphasizing a progression of increasing total volume per session two sessions per week.
Basically, three track-training sessions per week would suffice. These would involve one day of Speed with low volume/high intensity, one day of Extensive Tempo with longer reps (250-400 up to 600) and one day of Extensive Tempo with shorter reps (100,150,200).
For a complete explanation of Extensive Tempo and Speed workout guidelines, coaches can refer to either CLASSIFYING SPRINT TRAINING METHODS (mentioned above) or A PROGRAM DESIGN METHOD FOR SPRINT & HURDLE TRAINING (also available on Speed Endurance).
Combining sound, scientific principles with creativity to advance the Art of Designing Track and Field Training Programs.
Thursday, June 30, 2011
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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