Since posting the Fall Training Programs I am currently using I have gotten inquiries about why certain Strength Exercises are used. I decided that if people have not read either of my books (Program Design Methods for Sprint & Hurdle Training and Strength and Power for Maximum Speed) then perhaps a short lesson on neuromuscular adaptations specific to the event or sport movement of the athlete might help in understanding the training themes.
Since training needs to be as specific as possible in order to maximize transfer to specific sport movements/events. Movement patterns and contraction velocities that address both intramuscular and intermuscular coordination have to be integrated with actual event-specific training so that the force-generating improvements from Strength Training can be utilized to enhance intermuscular coordination for the event specific movements.
An example from my training program best illustrates this integration. The use of various squats in my Strength/Power training portion of the Training Plan directly address 1) the thickening of the muscle cross-sectional area (hypertrophy) and 2) motor-unit recruitment, firing rates, synchronization and reflex potentiation properties of the targeted motor-units.
Half and Quarter Squats using loads of 75% and 85-95% of 1rm address the development of Absolute Strength while Jump Squats address the development of the neuromuscular adaptations listed under #2 above.
Use of Sled Pulls with varying weights (heavier with Acceleration work and lighter with Max Velocity work) provide training of the specific movement pattern while also bridging the gap between strength gained from Squats and Power/Explosive Strength gained from Jump Squats.
In addition, the Potentiation Complex (PC) factors gained from Counter Movement Box Hops alternated with the Squats, further enhances the use of Elastic Strength factors and ankle stiffening development so necessary to improvement in lessening ground contact time in sprinting.
Since improving sprint speed is all about developing the amount of force application and the direction of force application into the track in the shortest amount of time, then integration of Squats (Absolute Strength), Jump Squats (Explosive Strength), Counter Movement Box Hops and Plyo exercises (Elastic Strength), Speed Squats (linking Absolute and Explosive Strength components) with Sprint Drills, Sprinting and Resisted Sprinting exercises best covers the entire spectrum of specific training to improve sprint speed.
Provided sprint mechanics are constantly being enforced in the actual sprinting and drill work, the methods found in my Fall Training address all the needed factors for improving Sprint performance and periodized in a manner that develops them in a parallel manner where the athlete never gets too far removed from each of the vital training elements needed for proper adaptation.
Lastly, the fact that Training Age plays a major role in how much of each type of the various Strength/Power training modes are actually used, makes it important to assess the specific strength/power/speed components of each athlete so that each athlete is being getting the proper amount of each component for their strength/power/skill level.
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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