Thursday, July 19, 2012

FALL TRAINING: Using Circuits to Introduce a Variety of Training Methods

As promised in the last Blog, this Blog will discuss using Circuits as a way of introducing the various training methods aimed at developing the Bio-Motor abilities identified as necessary for proper development of sprinters/hurdlers/jumpers. First, however, I want to emphasize the importance of SPEED by quoting a tweet from Vern Gambetta: “Use your speed or lose it. Perhaps no other quality is as easily lost as speed. Does not take much to maintain an edge in speed. Train Fast!” Remember, SPEED/STRENGTH/TECHNIQUE are the foundation blocks upon which improvements to sprint/hurdle/jump performances are predicated. Teaching is of primary importance in the Fall as development of proper techniques for sprinting, hurdling, jumping, lifting and performing all the exercises and drills will ultimately determine the mechanical efficiency of each athlete. Therefore, when using Circuits to begin the Fall, make sure that time between exercises in the circuit should NOT be short-changed. Making sure exercises, drills and runs are done correctly is more important than how fast athletes can get through the circuit. Advanced or Intermediate Athletes can be challenged through use of more advanced exercises OR more reps, not how fast they can fly through the circuit. Once an athlete cannot perform an exercise, drill or run with proper mechanics and speed, then that athlete needs to rest longer before continuing or cease the workout. Remember, this should not be a Boot Camp and we are not challenging the toughness of the athletes at the expense of teaching proper mechanics. Remember, we are developing athletes, not Marines. We should be trying to INSTRUCT athletes on proper performance techniques so they can become proficient in the SPECIFIC MOVEMENT PATTERNS OF THEIR EVENT. We must make certain that the SPEED of movement becomes of primary concern after proper execution of movement is achieved. SPEED is the BASE for SPEED in all events. Development of Circuits for use in introducing various training methods to develop the various Bio-Motor abilities is only limited by the imagination and education of the coach. Once the coach understands the methods that best develop the Bio-Motor Abilities required for improving sprinters/hurdlers/jumpers, they can put together Circuits that target one or more of the Bio-Motor abilities through use of specific exercises/drills that target those specific abilities. For instance, a SPEED Circuit could be developed to target Sprint performance factors such as Sprint Mechanics, Explosive Strength, Elastic Strength and Speed Endurance. Exercises and drills that target these abilities would be used in a circuit fashion to teach athletes proper execution and target development of the specific qualities of Sprint Mechanics, Explosive Strength, Elastic Strength and Speed Endurance. Below is an example of a SPEED CIRCUIT with this purpose in mind. SPEED CIRCUIT After a designed warm-up of running, mobility exercises, dynamic flexibility exercises and activation exercises for glutes and hamstrings, the athletes are ready for a Speed Circuit that incorporates the teaching of sprint mechanics with exercises and drills that develop Elastic, Core and Explosive Strength, Start and Acceleration type exercises, Explosive Speed Endurance and Speed Endurance runs. 1) Sprint Drills> performed for 30-40m x 2 each that might include….”A” Skips, High Knee Running, Right Fast Leg, Left Fast Leg and Alternate Fast Leg. These are followed by 2 x 100m at 65-70% (each athletes best 100m time divided by 65 or 70; example> 11.5 best time for 100m = drop decimal and add 2 zeros = 115000 divided by 70 = 16.428 or 16.5 seconds for each 100. Rest = 45” to start and can be dropped to 30” for advanced athletes. 2) Elastic Strength> exercises performed with proper technique and emphasis on minimizing ground contact time. Two to three exercises w/ enough recovery time between sets so that they can be performed correctly (3-4’). The exercises that could be used might include…,S.L. hops x 10-12 each leg with emphasis on short, quick hops so that ground contact time is as short as possible; D.L. Hops done in the same manner as the Single Leg hops; Ankle Flips (emphasis on jump rope-type jumps w/knees straight so that ankles are the only levers supplying power) 2 x 12 w/ 1’ between sets. 3) Speed Endurance> 4 x 100m at 75% (% = Relative Intensity=calculated with each individual’s best 100m time) w/ 30” between. Posture and correct sprint mechanics should be stressed. 4) Explosive Strength> Squat Jumps, Rocket Jumps x 2 sets of 15 each with 3’ between sets. 5) Sprint Starts/Accelerations> these might include drills like Hop-Hop Starts, Rolling Starts, 3 Point Starts x 3-4 x 15m w/ slow walk back. 6) Explosive Strength Endurance> Multiple Response Jumps like 12 inch to 16 inch bench or box jump-drop-jump-drop continuously fro 3 x 5 seconds (beginners or low fitness) or 3 x 10 seconds (Advanced). You can build these to 15 -30 seconds by the end of Fall. EMPHASIS= minimal ground contact time and triple flexed body position and blocking of arms. 7) Core Strength> Sprint Stance exercises, a variety of crunches, twists and back extension/hip extension exercises should be mixed and done for 12-25 reps per exercise (depending on strength levels)
8) Speed Endurance> 4 x 100m @ 80% relative intensity w/ 30-45 seconds between each (depending on fitness levels) Obviously this is just an example of a Circuit you could use that would target the various components necessary for improving SPEED and sprint/jump/hurdle performance. Exercises, number of reps, etc. need to be dictated by the fitness and talent levels of the individuals it is designed for. Taking adequate time to teach each of the exercises and drills should not be of concern. Constant feedback and cues will help athletes to learn correct execution of the Circuit and allow for future Circuits to be done with less teaching time and more intensity. Next Blog will cover Circuits for Throwers, Performance Testing and the need for a comprehensive approach to Strength Training for all athletes.
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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