Speedendurance.com

Posted: 21 Dec 2010 06:00 AM PST

This is part 4 of a multi-part series. Part 1, which discussed hip mechanics, can be found here. Part 2 discussed several types of Resistance Running. Part 3 discusses The Role of Strength and Power Training

This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed

How to Improve Acceleration: The Role of Strength and Power Training (continued)

MAXIMAL STRENGTH (STATIC) EXERCISES:

Back Squats (varying depths from below Parallel, 40-70 and 70- 90 degrees ) and Deadlifts (Clean, Romanian & Snatch styles)

EXPLOSIVE STRENGTH (DYNAMIC) EXERCISES:

Clean Pulls, Snatch Pulls (both w/and w/out jumps), Cleans, Snatches (from ground, knee and thigh starting positions), Combination Lifts (Clean & Jerk, Clean/Front Squat, Clean to Push Press, Snatch to Overhead Squat, etc.), Squat Jumps (30% of 1rm), Speed Squats @50-60% of 1rm, varying Eccentric or Drop Squats with Concentric or Pause Squats and Maximum Speed Squats, Static Box Hops and Counter Movement Box Hops

ON TRACK EXERCISES FOR EXPLOSIVE STRENGTH

Sled Pulls (see Part 2) involve sprinting with weighted sleds and provide excellent means with which to develop the explosive strength specific to the Acceleration and Maximum Velocity phases of the sprint race. In order for Sled Pulls to be effective for the development of explosive strength specific to Max Velocity, sled weight should not exceed 10% of the sprinter's body weight OR slow the sprinter down by more than 10%. Sprinters can use Three Point/Cheetah Sprint Start, Falling or Static Sprint Starts for distances of 20-40m. The sled should be attached to belts that are fastened around the sprinter's waist, NOT SHOULDERS.

For purposes of developing explosive strength specific to the Acceleration phase, weights used should be heavier than those used in Maximum Velocity sled pulls. Weights vary with the strength and speed levels of different sprinters but usually range between 10-30% of the sprinters body weight. Three or Four Point Starts are used with emphasis on explosive extension of the ankle, knee and hip joints in a "falling at the hips" position requiring longer ground contact time with greater force application in the beginning steps with gradually decreasing ground contact time through the remainder of the sprint. This type of Sled Pull, specific to Acceleration, should not exceed 15-20m.

The Overhead Backward MedBall Toss is another excellent "on track" explosive strength exercise that is specific to the Start phase when used from a static squat position. This mimics the "triple extension" action of ankle, knee, hip joints. Maximum, explosive efforts, aimed at complete extension of all three joints while accelerating the MB as high overhead and with maximum velocity at release, is an excellent way of priming the neuromuscular system for explosive block start work.

Overhead Backwards MB Toss from One or Two Jumps provides another explosive strength exercise specific to the Acceleration phase of the sprint race. Employment of the Stretch Shortening Cycle allows for powerful eccentric contractions, activated by the jump or jumps, to produce more explosive concentric contractions of the ankle, knee and hip extensors.

Bullet Belt-Resisted Starts and Short Sprints provide athletes with an excellent mix of applying explosive strength development and the teaching of correct acceleration phase posture/mechanics.

Using the belt to resist or hold the athlete during the block start allows for proper emphasis on the "triple extension" of the ankle, knee and hip. Use of the belt gives the athlete a feel for the "falling or leaning" position necessary to begin a successful acceleration phase without fear of falling. Once starting mechanics have been perfected, the athlete can set the amount of resistance to release him/her upon full extension in the blocks.

The belt can also be used to hold the athlete while transitioning from a standing to "falling at the hip" position into first few sprint steps before being released.

Utilizing the many variations of drills used in teaching Acceleration Mechanics, requires a careful planning strategy that integrates On-Track Sprint work with Strength/Power Development work according to the time of the Training Year and the needs of the individual.

"Learning without thought is labor lost; thought without learning is perilous."

- Confucius

An example of a Strength and Power Training Plan that can be integrated into sprint training programs, using a 4 week Cycle-Length Pattern, appears below. Examples of exercises, volumes and intensities are reflective of training during the Preparation Phase of the Training Year.

Week —— Day	Strength Endurance Week	Power Speed Week	Maximum Strength Week	Speed Week
Mon.	Clean Pulls/Cleans (floor), 3 x 5, light; Squat (70-90deg), 3 x 8-10 @ 70-75%; CM Box Jump, 3 x 3; Incline DBPress>optional	Cleans/Clean Pulls(thigh), 3 x 3 fast; Jump Squat, 3 x 5 @ 30-35%1rm, MB Overhead Backwards Toss w/one jump, 3 x 2	Cleans (floor) heavy, 4 x 2, Squat (45-60 degrees) 4 x 3-4 @ 85-90% 1rm; Static Box Hop 3 x 3	Clean Pull w/jump 4 x 2, light, fast; Speed Squat 3 x 8 @ 50-55% 1rm w/70degrees at bottom, CM Box Jumps 3 x 3
Wed.	Clean Deadlift, 3 x 4-6,light; Clean/Clean Pulls(knee), 3 x 4 Med.; Push Press, 3 x 4 Med.	Romanian Deadlift,3 x 6-8; Snatch Jump 3 x 3; MB Between Legs Forward Tossw/1 jump, 3 x 2	Snatch Deadlift 4 x 2, heavy; Clean Pulls (floor) 4 x 2, heavy; Push Press> optional	Single Leg DB Deadlift 3 x 6 each leg; Cleans (thigh) 3 x 4, light, fast CM Box Jumps 3 x 3
Fri.	Snatch Pulls(floor) 3 x 4, light; CM Box Jumps 3 x 3, Split Squat (Single leg), 3 x 8, light; Bench Press>optional	Snatch Drop to Squat 3 x 3, CM Box Jumps 3 x 3; DB Cleans>optional	Med.; Snatch Pull 4 x 2, heavy; Static Box Hops 3 x 3	Snatch Jump 3 x 3, light, fast; DB Cleans (knee) 3 x 4, fast w/jump

During the Preparation Phase all track training sessions take place prior to strength work. Monday/Wed/Friday track work involves starts/accelerations & short sprints on Mondays and Fridays w/ easy grass tempo on Wednesdays.

Elastic Strength work done in the Preparation Phase would be of lower intensity and take place after the warm-up and just prior to Energy System Work (Extensive Tempo, etc.) on Tuesday and Thursday.

The above plan is intended to provide an example of both a method of Periodization, through the use of a Four Week Block, and methods of mixing Maximum, Explosive and Elastic Strength training into the overall training plan. Greater detail can be found in Strength & Power Training for Maximum Speed (Jim Hiserman, 2010).