I seem to get a lot of questions regarding my Fall Training for Sprinters/Hurdlers and the use of Short-Sprint Work at high speeds. As I have learned from the best coaches, Speed is the base for Speed. The studies show that high-speed sprinting, at speeds from at least 90-95% of Maximum Velocity, is necessary all year. Keeping the Neuromuscular System efficient, while performing the specific movement patterns involved in sprinting, must be rehearsed on a regular basis. In order to keep the firing patterns and inter-muscular coordination involved in high speed sprinting, some high-speed work must be done on a year-round basis. Of course, the total volume of a session and the distances of the sprints are very different at different times of the Training Year.
Recently I have gotten many questions about the Extensive Tempo to Intensive Tempo progressions I use during the Fall Training and the absence of Continuous Tempo work, like 20-30 minute runs and long reps of 600-800 at aerobic-type speeds (less than 70% velocity). Many studies have shown, and continue to show, that the key to developing Energy Systems is to utilize specific training methods to develop whatever specific energy system is required by a specific event. Many coaches argue that Aerobic Training helps to recover from heavy anaerobic workouts such as sprinting and strength training.
Great studies (Dudley and Djamil 1985, Hakkinen 2003, Hennessy and Watson 1994, Kraemer 1995) have shown that Aerobic Training can reduce anaerobic energy production while a mix of Aerobic and Anaerobic Training can reduce muscle fiber girth gains , maximum strength and reduce gains in speed and power related performances.
On the flip side, many studies have shown that anaerobic training, including strength training, can improve low intensity endurance performance.
In order to provide a short, but authoritative teaching experience, I will quote directly from Chapter 4 of Principles and Practice of Resistance Training (Stone, Stone and Sands 2007) to drive home why I use Extensive Tempo, progressing to Intensive Tempo, for specifically developing base work for Speed Endurance training for my sprinters/hurdlers in the Fall Training Plan.
“…., we note that specific anaerobic training programs can stimulate increases in aerobic power and enhance markers of recovery (Stone 1987, McMillan 1993, Tabata 1996, Stone 1997, Warren 1992). Cross sectional (McMillan 1993) and longitudinal (Pierce 1987, 1993 and Stone 1997) studies suggest that weight training, particularly high-volume weight training, can enhance markers of recovery including a faster return to baseline values for heart rate, lactate, ammonia, and various hormones. Thus, extensive aerobic training to enhance recovery from anaerobic events is not necessary and may be counterproductive for most strength-power sports (Koziris 1996)”
Using the Testing I do after each Four Week Block can provide specific results of using Extensive Tempo with Short Sprint work in the Fall. I use a 325m Time Trial as a specific Test for Special Endurance Sprinting. Comparisons of the 325m T.T. after the first 4 weeks with the 325m T.T. at week 8 showed an average improvement of between 1.5 and 2.5 seconds/athlete. On my next post I will provide the testing results for the 325m comparisons at weeks 4 and 8 with short explanation of how to piece together energy system training that meets individual needs of each athlete.
Combining sound, scientific principles with creativity to advance the Art of Designing Track and Field Training Programs.
Subscribe to:
Post Comments (Atom)
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
No comments:
Post a Comment