I know I spent a post on this a few weeks ago but a few coaches who email me regularly seem to have trouble with the various methods I use in Strength/Power Training and "On-Track" training in the Fall for Sprinters/Hurdlers. So, I am going to try and explain why coaches should find the right mix of training methods that cover the "entire range" of the Force-Velocity Curve.
It seems many coaches get confused with the development of Strength as opposed to the development of Power. I am hearing the same old arguments that events with "high speed"requirements,such as sprints and hurdles, would not benefit from heavy lifting as the movements involved are too "slow".
The fact is that Strength (both Maximum and Absolute)and Power are not only interdependent factors, but when Strength drops, Power drops. If you don't believe this then you need to read Zatiorsky, Stone, Hakkinen, Schmidtbleicher, and Komi to bone up on all the Neuromuscular Factors that need to be developed for sport events involving high power outputs. Learning the various exercises and training methods that can develop these Neuromuscular Factors should be the first step in providing all the tools necessary for development of strength across the entire Force-Velocity curve.
One of the keys to acknowledging the interdependence of Strength and Power is to see all the scientific evidence that shows improvements in Maximum/Absolute Strength result in improvements in Strength throughout the whole range of the Force-Velocity Curve.
Of course, once Max/Absolute Strength reach high levels, methods targeting Max/Absolute Strength can be restricted to just maintenance of Strength Levels while more time can be spent on the Explosive and Elastic Strength training methods.
Probably the best example I have read to explain why all the types of Strength Methods are necessary is the comparison of sprinters and race cars.
Just as a Race Car needs a high engine capacity, the sprinter needs greater muscle cross-sectional area. This cross sectional area (thickness of Actin-Myosin filaments) can be developed through Maximum Strength Training exercises like Squats.
Having high engine capacity in a race car is useless if the engine power output, due to the timing of all the cylinders, is not functioning optimally. Likewise with the sprinter whose intra-muscular coordination of involved muscles via motor-unit recruitment, firing rates, synchronization and reflex potentiation(Neuromuscular Factors)have not been developed. Jump Squats can serve this purpose if the load is around 30-35% of 1RM in order to maximize power output.
The race car with the high engine capacity and high engine power output (because of properly tuned cylinders that fire in the proper sequence) cannot be complete without a way to convert this power from the engine to the road. It needs an effective transmission to transfer this engine power to the wheels and road. In a sprinter, the inter-muscular coordination (smooth interaction between synergists and co-contraction of agonists)acts as the sprinter's transmission.
Resisted Sprints (sleds), unilateral/horizontal plyometrics (speed bounds, etc.)and Max Velocity Sprinting (most specific form of high intensity plyometric methods for sprinters) are types of training methods that transfer the Strength/Power from Squats and Jumps Squats to the actual Sprint Movement-Pattern.
The key for coaches is to find the right mix of training methods that address all these critical areas. My use of Quarter Squats (heavy),Half Squats (Med.), Jump Squats (30-35% of 1RM) and Speed Squats WITH high speed sprints,Sled pulls at various weights,harness work, selected plyometric exercises with Olympic and Power Lifting exercises allows for development of strength across the entire Force-Velocity Curve while integrating sprint movement pattern development.
Hopefully that will help explain the elements in my Fall Training concerning Strength and Power development. I hope to answer the questions on Metabolic Specificity in regards to the Energy System (running) Training that I am doing in my next post.
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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