Monday, August 6, 2012

Considerations for Planning Fall Strength Training Methods


I pointed out in a recent Blog on Fall Training that Speed, Strength and Technique are the critical building blocks for improving athletes in sprint/hurdle/jump/throw events.  The problem that most often occurs in the training approaches aimed at Strength development seems to be the rationale for selection of strength training methods. 

Many times coaches select Elastic Strength (plyo exercises) methods that are not appropriate for the basic development of weaker and/or beginning athletes. Perhaps this is because it is easier than having to move to a weight room before or after the track session or lack of a decent weight room. 

 Another problem is the confusion regarding the differences between Explosive Strength, Power and Elastic Strength training. I have also found that Absolute Strength (MaxStrength) tends to be ignored due to all the hype around “functional” or specific-event strength. I know Div. I sprint coaches who believe that slow lifting of heavy weights does not make sense for sprinters whose events require high-speed movements. Really!!!

 So, in considering Strength Development, what types of methods should be employed in Fall Training to best target improvements for all the relevant types of strength/power?

The answer is dependent on the strength levels of the individuals that each coach works with.  Absolute Strength (1 repMax divided by Body Weight) levels of athletes best indicate the type of Elastic Strength, Explosive Strength and Absolute Strength training methods that should be integrated in their Strength Training Plan.

Way back in the 1980’s, when plyometric exercises became the hottest training tool, studies indicated that plyometric training for improving Elastic Strength was best suited for athletes who had Absolute Strength levels equal to, or greater than, 1.5 times their body weight.  Even then, studies seemed to show that there needed to be a certain strength level necessary to perform the plyometric exercises in a manner conducive to improving Elastic Strength. Since then, numerous studies have refined specific methods for developing all the various types of Strength needed for improvement of maximum sprint speed and jumping/throwing performance levels but using the 1.5 x BW is still a good rule of thumb (see the strength levels of strong vs. weak athletes in the studies provided below).

Simply stated, there is a need for a variety of strength training methods to be mixed into the training of speed/power athletes that is based upon the specific strength/power level of each athlete.  The needs of a beginning or weak individual are much different than the needs of advanced, intermediate and high strength level athletes.

Here are the conclusions of two recent studies in regards to performance improvements of sprint speed and jump performance based on Strength Training and/or Power(Jump) Training methods.

  Influence of Strength on Magnitude and Mechanisms of Adaptation to Power Training By:  CORMIE, PRUE; MCGUIGAN, MICHAEL R.; NEWTON, ROBERT U./ Medicine & Science in Sports & Exercise. 42(8):1566-1581, August 2010.
CONCLUSION: The magnitude of improvements after ballistic power training was not significantly influenced by strength level. However, the training had a tendency toward eliciting a more pronounced effect on jump performance in the stronger group. The neuromuscular and biomechanical mechanisms driving performance improvements were very similar for both strong and weak individuals.
What I found to be interesting in the above study was that the 40m sprint performance improvements for the weaker individuals (+3.2%) was greater than the improvements for the stronger individuals (+ 2.2%). Weaker individuals were those whose squat to BW ratio was 1.32 times their body weight while the stronger individuals were those who could squat 1.97 times their body weight.  Coaches should note that improvements in Absolute Strength can be directly related to improvements in sprint speed. It is important to include Absolute Strength training for all strength levels. Of course the volumes and intensities will vary. 

Below is the other study that I found interesting because it pointed out the improvements in Ballistic/Elastic Strength can be attained by weaker athletes with Absolute Strength Training methods alone!!!! 

Adaptations in Athletic Performance after Ballistic Power versus Strength Training
By: CORMIE, PRUE; MCGUIGAN, MICHAEL R.; NEWTON, ROBERT U.
Medicine & Science in Sports & Exercise. 42(8):1582-1598, August 2010
CONCLUSIONS: Improvements in athletic performance were similar in relatively weak individuals exposed to either ballistic power training or heavy strength training for 10 wk. These performance improvements were mediated through neuromuscular adaptations specific to the training stimulus. The ability of strength training to render similar short-term improvements in athletic performance as ballistic power training, coupled with the potential long-term benefits of improved maximal strength, makes strength training a more effective training modality for relatively weak individuals.

 Elastic Strength Training methods require certain levels of mechanical efficiency and  Absolute Strength in regards to the types of exercises utilized. Weaker athletes, in addition to being at risk for injury, do not have the necessary strength levels to perform  advanced plyometric exercises properly. Does it make sense to have young beginning athletes introduced into Elastic Strength Training by having them try to perform double leg bounds over four or five 30” hurdles?

The results of two recent studies discussed above should point to the need for coaches to BEGIN Strength Training of young, beginning and/or weaker athletes by focusing on the development of Absolute Strength in regards to the Squat and Deadlift while also integrating Explosive Strength through “teaching” Clean-Pulls and Clean-Pull Jumps. Elastic Strength Training for these same individuals can begin with “low intensity” IN-Place Jumps with the emphasis on “learning” the “triple-flexed” position and HOW TO LAND properly (dorsiflexed ankles).

Intermediate, Advanced and high strength level athletes, although better served with higher intensity jump exercises, can also greatly benefit from Absolute and Explosive Strength training utilizing higher intensity on the same lifts as the weaker/younger athletes OR learning the more advanced lifts (Cleans, Snatches, Jump Squats, etc.) that are progressions of the basic lifts used with the younger/weaker athletes (Snatch Squat, Squat, Clean Pull, etc.).

Counter Movement Jumps provide the base for progressing to higher height CMJ’s, Continuous Reactive Jumps for 5’, 10”, 15”, Double Leg Bounds, Single Leg Bounds and Speed Bounds. Athletes should only progress to the more intense jumps when technique, improvements in strength and jump test performances indicate they are ready. 

Drop Jumps and Vertical/Horizontal-Rebound Jumps from a Drop should only be planned for advanced level athletes at the end of the Fall or during the Spring. Volumes should be low!

Another important point regarding Strength Training is the fact that female athletes (and weak, young males) derive the greatest benefits from Absolute Strength Development. Females, especially when maturing and gaining weight, have lower strength levels than males and can improve dramatically with strength increases due to improving the power/body weight ratio and the subsequent decreases in  body fat as a result of an increase in lean mass.

The last point that should be mentioned, in relation to “individualization” of strength training methods based on strength levels, is that all neuromuscular adaptations specific to training stimulus can elicit improvements in movement pattern BUT are extremely SHORT TERM in nature for athletes with lower strength levels.  This is why Absolute Strength Training is a more effective modality for the overall development of weaker athletes and also a vital contributor for advanced and intermediate level athletes. Indeed, even elite athletes need to maintain their Absolute Strength because when Absolute Strength drops there is a corresponding drop in Power...even if the athletes are consistent with Elastic Strength training methods.

Next Blog will focus on attending to muscular imbalances and the importance of proper glute activation and correction of postural deficiencies in regards to alleviating potential hamstring injuries.
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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