Article found in “Sprints and Relays” By Jess Jarver
Article By Victor Lopez,USA
“Strength training plays an important role in the process of speed development. It produces results, provided the program is based on a scientific and practical rationale, observes individualization and follows a sound sequence of weight exercises, jumping and speed work.”
“An Approach To Strength Training For Sprinters”
"INTRODUCTION
In the last 20 years, especially since the 70’s, strength training for sprinters has constituted one of the most important factors for obtaining the best results. In the last five or six years we have seen sprinters, men and women, with more developed bodies from the point of view of specific muscle groups (legs and arms). We are firm believers that using a better strength program for sprinters will yield better results. We have verified this through 18 years of experience as a coach of university athletes, both men and women, between the ages of 17 and 23.
An optimum program must be designed with many factors taken into consideration. Among these factors are:
- Chronological age of the athlete
- Sport age
- General physical development
- Period of training, loads of volume and intensity
- Compatible components of the race to strength training
- Systems and equipment
In other words, it is not just prescribing a series of exercises with weights and a series of exercises of multi-jumps on one particular day. It is not as simple as that, and this is the reason that many athletes, despite having a strength program, do not improve their results, or even worse, tend to get hurt. Certainely, if stagnation or injury are the tendency from year to year, then there is something wrong in the design of the strength program.
We want to make it clear that at the present moment, as through the years, experimentation, which is so important ot the process of training for sprinters, has continued in this area. Many systems have been used and continue to be used, but we have noticed that in recent years more coaches are using the same ideas and theories. For example, since 1977, we have used a system of:
- Doing weight exercises
- Then multi-jumps, and
- Finishing with short sprints of absolute speed.
This system, introduced to us by the Italian coach Carlo Vittori, was not previously used in the United States. In fact this country practiced the complete opposite. It was thought that it was absolutely harmful to lift weights and then run at maximum speed, and also that it was wrong to lift weights and then do multi-jumps.
The reasons that the coaches in the U.S. gave for not using this system or sequence did not have a scientific base; rather, they based their reasoning on myth. However, our system is now based on scientific and practical principles.
Specifically, in 1987 and 1988 I noticed that more coaches were using this system with their athletes, and the results they were getting were wonderful.
I want to make it clear that there are many roads leading to Rome, and accordingly, we understand that there are coaches who use other systems which also obtain good results from year to year. But we have noticed that lately the tendency is to use the system which we now have been using for years, and this is the reason why we want to share this approach with you.
SCIENTIFIC AND PRACTICAL RATIONALE
First of all, a coach has to understand why a sprinter needs strength work or strength training. The reasons are simply that:
- Sprinters must have explosiveness,
- They must do work at maximum frequency over a prolonged period, and
- They must avoid injuries that could be caused by the execution of movement.
If a coach understands these objectives from the point of view of strength training, then it is a question of designing a program to get the desired results. But before designing a program, we will explain the reasoning behind the use of this system.
When we do weight training, most of the time the contraction used in concentric, so the muscle is rarely extended or lengthened. Therefore, if one of the objectives in the training of sprinters is to improve the stretch and shortening cycle, it is important that after strength work with weights, where the muscle is only shortened, that it be stimulated so that it works eccentrically, that is, extended or lengthened. In this way, the muscle will be stimulating itself in both contractions, which are very important in obtaining a better stretch and shortening cycle.
It is for this reason that we prescribe weights first and then the multi-jumps. Sometimes we do these exercises with resistance on the track and sometimes in the weight room. According to Bosco, all strength work, where the execution of movement is slow, should be followed by strength work where the execution is fast. This is another reason to combine weights with multi-jumps.
We have explained in a simple way why we use weights and then multi-jumps in that order. This being done, we will now explain why to do absolute speed after doing weights and multi-jumps. This theory is very controversial. We have been criticized on many occasions for using this system. However, we now see more and more coaches using it, some of those who previously opposed us.
During strength work with weights, the recruitment of muscle fibers to overcome the resistance and do the work is much better than in any other particular movement, especially if the loads are high, such as 80 to 100% intensity.
While greater volume is lifted more times, these muscle fibers will be in a maximum state of recruitment. Therefore, if we obtain a high amount of muscle fiber recruitment, but with a slow movement due to the high resistance, then it is important that these fibers be able to function at a higher frequency (almost 100%) in order to be able generate all of this accumulated energy.
For the same reason, if we recruit a greater number of muscle fibers doing concentric work and then, to complement, we recruit the same fibers to do eccentric work at a high frequency, then we just have to use this energy in a specific drill which, in this case, is running at full speed. The muscle will then respond explosively because it worked in concentric contraction.
It will be elastic with a short ground contact because it worked in elastic strength and the neuromuscular system will respond much better because both systems (nervous and muscular) will have been maximally stimulated.
What results are obtained? The athlete can work on components of explosiveness, acceleration pattern and the maintenance of absolute speed with much more effectiveness. This is controversial because:
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There are those who claim that after strength training athletes will have very tired muscles and will injure themselves if the do repetitions of absolute speed.
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There are others who predicate that in order to do absolute speed work, the athletes should be totally rested.
There are definitely elements and factors that must be taken into consideration for the system to work properly. For example, the loads should fluctuate between 300 and 600 meters of volume, depending on the phase of the training, and the speed repetitions should not exceed 20 to 60 meters. Also important is total rest between repetitions.
We did not consider the factor of muscular injuries because we understand that the muscle will be totally flexible and strong from the great amount of concentric and eccentric work that it has done. It should be clear that all the work should be executed with the correct technique in order to avoid injuries.
METHODOLOGY AND PERIODIZATION
In this area, you as a coach, can design what you know will work in your particular situation. However, you must observe the principle of individualization at all times. In other words, the methods and loads should vary with the particular characteristics of each athlete.
GENERAL PREPARATION
During this phase of training the principal objectives concerning strength are:
- The development of the muscle groups to the capacity of general or basic strength
- The conditioning of muscles in such a way that they can work for long period of time
- The preparation of muscles for the specific work that follows this phase.
The two strength training systems that we use during this phase.
- The System of Simple Sets
- In the system of simple sets we use three sets of 10 to 12 repetitions, each one with an intensity of 40 to 50% at the beginning and 50 to 60% during the last part of the phase.
- The System of Circuits
- In the circuit system, usually done on the field, we use the medicine ball and many flexibility, mobility and coordination exercises that require using the whole body.
The sequence that we use is exercising for 30 seconds and resting for 15 seconds. The complete circuit usually lasts from 30 to 40 minutes. In this phase of general preparation we recommend that you use all of the exercises that stimulate all the body’s muscular groups. You can also use jumping exercises with double support to stimulate elastic strength.
Generally strength training should be done:
- Twice a week in the case of young athletes
- Three times a week in the case of athletes with certain experience, and
- Four to five times a week in the case of veteran athletes or adults with a lot of experience and high capacity for this work.
As we indicated at the beginning of this article, weight training is followed by elastic strength work on the field, and then followed by absolute speed work.
At the beginning of this phase:
- The elastic strength work should consist of jumps with double support, executed at a moderate frequency.
- The absolute speed work should consist of repetitions of 20 meters and repetitions of high knees.
To continue, we will illustrate various sessions of work during this phase of General Preparation.
Beginning of the Phase
Day 1:
Weights
- 3 x 12 @ 40%
- All possible exercises
- 60 sec rest between sets
- Moderate execution
At the track
- 5 reps of hurdle hops, using 6 spaced 1-1.5m apart
- 5 reps of frog jumps, with 4 contacts with the ground, landing in the long jump pit on the 5th contact
- 15 to 20 reps of 20m, concentrating on turn-over
Day 2
- Circuit on the track
- Exercises of mobility, coordination, flexibility and jumping
- 4 different exercises, with high-knee action as a constant
- Duration of the circuit 30 to 40 min
Day 3
Mid Phase
Day 1:
Weights
- 3 x 10 @ 50%
- All possible exercises
- Rest 60 sec between set
- Moderate execution
On the Field
- 7 to 8 reps of hurdle hops
- 7 to 8 reps of frog hops
- 5 reps of 100m of bounding
- 15 to 20 reps of 20 to 30m
Day 3
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You can do the same weights as Day 1 but, on the field, you can introduce jumping exercises using one leg such as:
– Single-legged hops
– Triple jump
– Five alternate jumps
– Bounding, etc.
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Also in this period, high-knee work is incremented. In this exercise, do:
– 10 reps of 40m, lifting the knees with maximum frequency and displacing the body slowly across the 40m
– Recovery should be complete between repetitions
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In the speed work use:
– Reps of 20 to 60m with a volume of 300 to 600m, depending on the individual characteristics of teh athlete and the training microcycle
– Absolute rest between repetitions is very important.
End of the Phase
During this period, work becomes more specific in order to stimulate those muscle groups which are responsible for developing more speed. Here we eliminate some general conditioning exercises and concentrate on more specific exercises.
In some cases, depending on the maturity and experience of the athlete, in this final phase of general preperation we include higher loads of intensity in weight training. You can include systems such as:
- The half-pyramid
- Super-sets, and
- The full pyramid
Some examples of these systems are:
- Half-Pyramid
- 1 x 10 @50%
- 1 x 8 @60%
- 1 x 6 @70%
- 1 x 4 @80%
- 1 x 2 @90%
- Super-sets
- Pyramidal
- The same as half-pyramid, but repeating from top to bottom.
On the track, immediately after strength work with weights, do jumping exercises such as:
- Bounding
- Frog Jumps
- Hurdle hops, etc.
As always, after the jumps, work on absolute speed, doing repetitions of 20 to 60 meters.
SPECIAL PREPERATION
During this period, which is shorter than the general preperation period (around 6 weeks), the purpose of the work is to maximize the development of the explosive and elastic capacities of the athlete. Therefore, strength work should concentrate on exercises that stimulate the development of these capacities.
In the weight room we use:
- The systems of half-pyramid, pyramid, and super-sets to develop absolute strength
*The system of dynamic simple sets to develop elasticity with resistance.
Depending on the individual characteristics of the athlete, the mesocycle is designed differently for each athlete because there are those who have to work more in the area of absolute strength and others in the area of elasticity with resistance. Here again we emphasize the creativity of the coach and his knowledge of the needs of each one of his athletes. As always:
In this period of jump work, you should do the exercises as dynamically and rapidly as possible with-out losing technique. All the repetitions of jumps or speed should be followed by total recuperation. In this way we assure ourselves that the neuromuscular system has recovered and we can allow ourselves to demand a stimulus at a higher frequency with total recruitment of the muscle fibers.
We also use:
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Repetitions of sprints on an incline with a distance of 30m and 15-degree elevation, and
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Sprints of absolute speed, dragging a tire (7 kg women, 10 kg men).
The distance of this last exercise is 30 meters and will be followed by repetitions of 30 meters without resistance on the track.
Some examples of sessions in this period:
Day 1
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Weights–Half-pyramid
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Multi-jumps
- 10 x 6 low hurdles
- 10 x bounding for 30m
- Speed
Day 2
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Weights: Dynamic simple sets
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Multi-jumps
- 10 x 6 low hurdles
- 10 x frog jumps (5 contacts)
- 10 x bounding for 30m
- Speed
- 10 x 30m on an incline, or
- 10 x 40m high-knee action, or
- 10 x 30m dragging a tire, followed by
- 10 x 30m with no resistance
Should there be the possibility for weight train-ing a third day, because there is no competition that week, you can repeat day 1 or a combination of days 1 and 2.
I would like to underline the fact that three consecutive days of weight training are not recom-mended in this phase. Rather, we recommend a 48-hour period between one strength session and the next.
In the system of dynamic simple sets, we do the following exercises:
- Alternate jumps
- Jumping squats (explosive), and
- Bench steps.
A resistance of 10 to 40% of the athlete’s body weight is used. On the day that you use this sys-tem, we recommend complementing it with bench and hamstring curls. When the other systems are used, these two exercises are always part of the program.
COMPETITIVE PREPARATION
During this period, the objective concerning strength training is maintaining those essential qualities that have a major influence on the execution of the event. For example:
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If the athlete is a short spinter (100 meters), then the explosive strength work will be a major emphasis in this phase.
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If the athlete runs middle sprints (100 and 200 meters), The explosive work must be maintained with elastic strength work.
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If the athlete runs long sprints (400 meters), then there is much less explosive strength work than elastic and general strength work.
Although we plan the training program for this period, the principle of individualization is observed most in this phase. Out of necessity, the particular situation of the microcycle and the characteristics of the athlete demand that we prescribe a particular strength program.
Therefore, in this period you can use any of the systems:
- Pyramid
- Half-pyramid
- Simple sets
- Super-sets, or
- Dynamic simple sets.
However, the competition must always be taken into consideration. The objective is to maintain strength capacity without affecting the athlete with respect to his/her rest and recovery.
This situation can be evaluated and discussed more profoundly. Although we are firm believers that rest is important, we also believe and understand that the use of weights before doing speedwork helps. We know of coaches who are using this theory with their athletes and the results they are gaining are fantastic.
- Some of them use weights the morning of the competition
*Others right before competition, and
- Still others the day before competition.
We do not know the loads, intensities and sys-tems that are used, but we do know that the work is being done before competition in the United States and these programs are enjoying excellent results.
PRINCIPLES
There is a series of principles that we use and observe in relation to strength training:
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Weight work of concentric contraction should be followed by elastic strength work (eccentric contraction).
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Strength training should not be done after an anaerobic workout on the track.
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Multi-jumps should use double support at the beginning and then, gradually, use single support.
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Elastic strength work should be followed by absolute speed or maximum stimulation of the neuromuscular system.
These principles, together with the principle of individualization, should govern the strength train-ing of any athlete.
Observation of these principles will guarantee the best results from athletes and, more important, they will guarantee their health.
CONCLUSION
Strength training definitely plays a very important role in the process of speed training. Those of you have been able to review the literature and have read the studies done in this area have found that the conclusions put more emphasis on strength training. Furthermore, as we mentioned at the beginning, just noticing the developed bod-ies of the best sprinters illustrates this to us.
In this article we wanted to illustrate the following:
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Strength training for sprinters is very impor-tant;
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Strength training in the weight room should be followed by jumps and later by absolute speed work; and
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Contrary to what was believed, this sequence does not have negative results, but positive ones.
We hope that we have been able to show you something that in the past was totally unacceptable, but, in the present day, more and more coaches are using. This system has given us great results in the last two decades.
[ENJOY]
