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Ruf - Strength Training for Sprinters


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Strength training for track sprinters.

Strength training for track sprinters.

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  • Try to add Steve Nash video?
  • examples
  • What general qualities?
  • Put in pix of a couple diff sports
  • Transcript

    • 1. In-Season Strength Training for Multi-Sport Sprinters
      Chris Ruf
      Baylor Athletic Performance
    • 2. Multi-Sport/Multi-Lateral Training
      Develop wide range of motor abilities
      Can still improve physically in multiple seasons
      When athlete specializes at an appropriate age, will have a larger “tool box” to succeed at chosen sport
    • 3. General vs. Specific
      Principle of Dynamic Correspondence
      Verkoshansky & Siff
      Sport Specificity
      Must meet following criteria
      Amplitude & direction of movement
      Accentuated region of force production
      Dynamics of the effort
      Rate and time of maximum force production
      Regime of muscular work
    • 4. General vs. Specific
      Nearly all training for HS athletes is general
      Sport practices
      HS athletes’ physical capabilities can be improved for a long period through general means
    • 5. General vs. Specific
      Sprint training can have a high transfer to the sprinting needs of other sports
      Majority of other sports require some elements of sprinting
      Because of this, some elements of sprint training can be considered a “sport-specific” training means for other sports
      Sprinting is also a powerful developer of general qualities
    • 6. Biomotor Abilities
      Questions to ask: “How much?” and “What types?”
    • 7. Biomotor Abilities
      These 5 abilities can be improved through sound sprint-based training
      Speed, Endurance, Flexibility (to some degree) and Coordination improved directly
      Flexibility required by some sports may not be trained to the necessary levels by sprint training alone
      Strength will be improved indirectly
      Chicken or the egg?
    • 8. Speed is Feared!
      Speed is most feared ability in most team sports
      How often is maximum speed reached in traditional team sport training and competition??
      Conditioning vs. Speed Training
    • 9. Speed is Feared!
      Sprinters train/compete at maximum speed on a frequent basis
      Can be the single greatest benefit for team sport athletes
      Any strength training performed must help support this ability
    • 10. Schedule
      Evaluate meet schedule
      Identify important meets
      Deload weeks
      Emphasis on explosive movements instead of strength
      Coordinate goals of your strength program with sprinting goals for each part of the season
    • 11. Schedule
      Weekly schedule
      Most meets run on Fri/Sat
      Many different combinations for lifting schedules
      Depends on many factors
      Time you have with athletes each day
      Sprint program
      Weight room set-up
      Number of athletes
    • 12. Schedule
      High/Low Sequencing
      Charlie Francis – Training For Speed
      Beneficial to lift on your “hardest” days on the track
      Keep 1 day in between lifts if possible
      More time to recover, better sprint session on the following “hard” day
      2 days of lifting/week can support needs
      3 days/week can be utilized depending on programming and schedule
    • 13. Schedule
      Preferable to lift following sprint training
      Recovery between sessions
      If not possible to lift following sprinting, 4+ hours prior to practice is the next best option
      May have to alter programming
      Do not want to compromise the quality of sprint training
    • 14. Needs Analysis
      Have to consider needs of different sports
      Keep in mind you are training to improve athleticism
      Priority goes to the sprint program
      After that, consider the next highest priority sport for the athlete
    • 15. Needs Analysis
      Sprinting needs
      Lower body strength & power
      Eccentric hamstring strength
      Ability to hold torso posture during all 3 phases
      Flexibility to achieve optimal stride length
      Upper body strength more important than most think, but don’t sacrifice other areas for it
    • 16. Needs Analysis
      Other sports’ needs largely depends on the sport
      Many team sports share the same following needs with sprinting
      Lower body strength & power production
      Eccentric hamstring strength
    • 17. Needs Analysis
      Some needs may not be met by sprint training alone
      Many due to change of direction needs of team sports
      Increased flexibility of lower body
      Eccentric strength of lower body extensors
      Ability to hold posture
      Upper body strength and power
      Shoulder stability
    • 18. Program Design
      Technique first
      Get the most out of the movements you are using
      Basic movements with great technique will fix a lot of physical deficiencies
      Don’t try to fit a round peg into a square hole
    • 19. Program Design
      Slow Cook ‘Em
      Plan and train with the end goals in mind
      For a HS multi-sport sprinter, what is more important?
      Setting an ugly 40# PR in the squat tomorrow?
      Setting a PR in the 100M at the end of track season?
      Developing someone into the best athlete they can be when they reach their senior year?
    • 20. Program Design
      Great athletic benefit from sprint work
      Want to accentuate this
      Majority of lifting will be at submaximal intensities
      Too many stressors will stagnate development and performance
      Helps the lifting to support the sprint work rather than compete with it
      Can still make great strength gains
      Higher intensity work can be utilizedif organized wisely
    • 21. Program Design
      Need for explosive work will depend on sprint program
      If a high volume of accel. and max vel. is done, less explosive work may be needed
      Plyometrics, various jumps & bounds, med-ball throws
      Oly lifts, DE BB lifts
    • 22. Program Design
      Lower Body Push
      We primarily use back and front squat
      3 keys – Hips Back, Chest Up, Knees Out
      Will occasionally vary foot width and depth
      With HS athletes, get them proficient at basic parallel FS & BS
      If technique is poor, find another way to develop lower body strength while improving squat technique
    • 23. Program Design
      Hamstring Development
      Repeatedly sprinting in a dehydrated, malnourished, or fatigued state will result in hamstring strains
    • 24. Program Design
      Hamstring Development
      Proper firing patterns during squats & explosive movements
      Sit back when squatting & to good depth
      Athletes should finish with their hips through when squatting
      Get full hip extension in explosive movements
    • 25. Program Design
      Hamstring Development
      Glute-Ham Raise
      Glutes contracted, no hyperextension
      Slow eccentric
      Reverse Hypers
      Single Leg Curls (physioball or machine)
      Higher rep
      Prefer physioball version due to glute involvement
    • 26. Program Design
      Upper Body Push/Pull
      One area to place more emphasis depending on the athlete’s other sport(s)
      Also want to keep shoulder health in mind
      Good posture
      Has implications for the sprinter as well
      Good balance of pressing to pulling
      Good technique and full ROM in presses & pulls
      Get good at push-ups and chin-ups
      Shoulder stability exercises
    • 27. Program Design
      Torso Training
      Plank progression
      Front plank (or push-up hold)
      Front plank w/one limb in the air
      Front plank w/opposite arm/leg in the air
      Reverse Crunch
      Strengthen external obliques, helps prevent excessive anterior pelvic tilt
      General sit-up and crunch variations
    • 28. Program Design
      Exercise Rotation
      We will try to limit switching exercises during the season
      Leads to soreness/stiffness
      Changes in lower body exercises will be gradual and progressive in nature
      Be aware of the effects
    • 29. Program Design
      Weekly Schedule
      LB Speed-Strength movement superset w/LB Mobility
      Squat Variation superset w/LB Mobility
      Hip dominant hamstring superset w/UB Pull
      Low intensity single leg knee dominant hamstring superset w/UB Press
    • 30. Program Design
      Weekly Schedule
      LB Strength-Speed movement superset w/LB Mobility
      Squat Variation or Single Leg superset w/Shoulder Stability
      UB Press superset w/Hypers or Reverse Hypers and UB Pull
    • 31. Program Design
      Weekly Schedule
      Friday of Non-Meet Weeks
      Explosive MB Throw superset w/LB Mobility
      Squat Variation or Single Leg superset w/Shoulder Stability
      UB Press superset w/UB Pull
    • 32. Program Design
      Training Blocks
      We will construct our training into blocks
      Each block characterized by it’s central training focus
      Will still train other qualities
      Each block should build on the qualities developed in the previous training block
    • 33. Program Design
      In-Season Training Blocks
      Work Capacity (Accumulation)
      Focus is on use of volume to prep for future training
      Low volume of strength and power development work
      Work at 55-70% on core strength movements for 4-6 sets of 3-6 reps
      Work at 65-75% on Olympic movements for 3-4 sets of 2-3 reps
      Some work done on landing skills to prep for jump/plyo exercises
      This block should only need to be performed once
    • 34. Program Design
      In-Season Training Blocks
      Focus is on developing maximal strength
      Frequency of strength work can aid in this
      Low volume of power development work
      Work at 70-85% on core strength movements for 2-4 sets of 1-3 reps
      Work at 70-80% on Olympic movements for 4-5 sets of 2-3 reps
      Begin introducing some jump training
    • 35. Program Design
      In-Season Training Blocks
      Focus is on power development
      Low volume of strength development work
      Work at 70-85% on core strength movements for 1-3 sets of 1-2 reps
      Work at 75-90% on Olympic movements for 4-8 sets of 1-2 reps
      Continue with jump training and can begin introducing some plyometric exercises (provided athletes are prepared for it)
    • 36. Program Design
      Prilepin’s Chart
    • 37. Program Design
      Prilepin’s Chart
      In-Season we will rarely go above 80%
      Olympic Lifts
      Stay in the lower half of the ranges
      Strength Lifts
      55-75% - Stay in the very lowest end of the recommendations
      75+% - Cut recommendations in half
      Auxiliary lifts will generally be in the 6 to 15 rep range for multiple sets depending on needs
    • 38. Program Design
      Will typically load for 2 or 3 weeks followed by a 1 week deload
      Deload for important meets
      10-20% deload of intensity and volume from peak week
    • 39. References/Recommended Readings
      Francis, C. (1997) The Charlie Francis Training System. Faccioni Speed and Conditioning Consultant
      Issurin, V. (2008) Block Periodization. Grand Rapids, MI: Ultimate Athlete Concepts.
      Rippetoe, Mark & Kilgore, Lon. (2005) Starting Strength: A Simple and Practical Guide for Coaching Beginners. Wichita Falls, TX: The Aasgaard Company.
      Siff, M. (2003) Supertraining (6th ed.). Denver: Mel C. Siff.
      Smith, J. (2008) Accumulating, Concentrating, and Intensifying the Training Load Lecture DVD. Grand Rapids, MI: Ultimate Athlete Concepts
    • 40. Thank You!
      Coaches in attendance - Continue to be great leaders
      Baylor Athletic Performance Staff
      Andrew Althoff & Tyson Brown – Assist w/T&F
      Baylor Track & Field Program
      Baylor Athletic Performance Clinic – Sat., June 5th
      Chris Ruf