The document discusses several key topics related to training for speed and power development: 1. It outlines the importance of developing maximal strength, rate of force development, and power through exercises like squats, Olympic lifts, and plyometrics. 2. It describes how to periodize training into blocks focused on strength, strength-speed, and speed-strength to optimize transfer to sprinting performance. 3. Data from elite sprinters shows improvements in force production and rate of force development over time with this type of training.

1. Dr. Brad H. DeWeese

2. 1. Sport is
Competitive
2. Competition
requires
Readiness
3. Readiness
requires
Training
4. Training
requires
Planning
5. Planning
requires
Logic

4. Classic
Stride
Length Stride
Rate
RFD &
Impulse
Overcome
Ground
Reaction
Forces
SSC/
Spring
Mass Model
Biomechanics
Vertical
Force
Production
Speed
Reality
Muscle
Architecture
- CSA
- Angles of Pennation
- Fascicle Length
- Fiber Typing
- Fascia Stiffness
Mobility
Joint-
Muscle
Stiffness
Neural Drive
Increased:
- Axon Diameter
- Myelination
- Dendrite Branching
- Glycogen Storage
- Synaptic Folding
- Doublets
Anthro
GCT

5. A. Swing limb repositions at similar speeds for runners of varying ability (Weyand, 2000)
B. Elite Sprinters apply greater ground support forces (Weyand, 2000)
C. Elite Sprinters use shorter periods of foot-ground force application(Weyand, 2010)
 Sprinters do not have ample time to produce maximal force (.83-.90ms)
D. Sprinters utilize SSC at top speed to “maintain inertia” & assist in RFD (Blickhan, 1989; Farley &
Gonzalez 1996).
E. Speed is largely independent of aerobic power during sprints under 1’ (Weyand et al, 1999).
F. At top speed, faster sprinters may take longer strides than counterparts…as a result of vertical force
production (Weyand, 2006).
G. Asymmetrical Force Curves, High RFD in first portion of stance phase (Clark & Weyand, 2014)
 While limitations found in SSM/Elastic Theory, the GRF coincide w/ high tissue strain & NRG storage

9.  Begins with understanding there are numerous fitness qualities that must be
attended.
 Success of a program largely depends on structure of stimuli

10.  Periodization:
 A set of tenants that guide planning process.
1. Long Periods of time broken down into phases of training.
2. Training phases are defined by cycles & stages of workload.
3. Training phases are sequenced
4. Workload is varied.
5. Work punctuated with periods of programmed recovery.
6. Programmed recovery allows for accommodation.
7. All work is done to emphasize competitive readiness.

12.  The CJSS is based on the exploitation of the delayed training-effect.
 Involves successively introducing into the training program separate,
specific means, each of which has a progressively stronger training effect,
and coupling them sequentially to create favorable conditions for eliciting the
cumulative effect of all the training loads (Siff & Verkhoshansky, 1993).

13.  Conjugate: The process of “joining together” various bio-motor qualities
1. Assumes an appropriate succession in the sequence of loading
2. Previous dedication to a fitness quality bolsters the next.
 Sequential: An order of succession of introducing the loading of different emphases
into training
1. Not abrupt; simply a “switch” from one type of loading to the primary utilization
of the next”

14.  How do we maintain order in the plan while developing all of the
varying fitness qualities????
Recall:
Conjugate: Merges previously separate periods of time & training foci.
However, too short or frequent periods will lead to concurrent
training.

16.  Blocks foundation for “Phase Potentiation”
 Phase Potentiation: Previous segment of Unidirectional training bolsters
subsequent phases.
 Blocks utilize Concentrated Loads
 Concentrated loads = intentional focus on a training emphasis
 “Maximal Strength”
 “Acceleration”

17.  Blocks do allow for 2nd & 3rd Priorities via “Retaining Loads”
 Often termed “Vertical Integration”
 The combination of 2 or more stages of emphasis that are normally separate.
 For example:
 Primary Aim: Maximal Strength
 Secondary Aim: Rate of Force Development: Introduce Speed-Strength
 Tertiary Aim: Maintenance of VL / Strength Endurance/ CSA

18. 3x5 3x5 3x5 3x5 5x5 3x5 3x5 3x3 5x3 3x3 3x3 3x2
Some have argued a downfall of “concentrated loads” is loss of special work-capacity……
1. Maintains fitness qualities developed in previous blocks.
2. Prevents any unnecessary tapers due to reduction in training/ volume load.
3. May allow for greater power stimulus at end of summated microcycles.

20. DeWeese, Sams, & Serrano (2014). Sliding toward Sochi Part 1: A review of programming
tactics used during the 2010-2014 quadrennial. NSCA Coach, 1(3), 30-42.

21. Week Vol. Vol. Monday Friday
July 17 5x5 Rel. Intensity
Load
Avg. Velocity
82.5%
105kg
.82m/s
75%
98kg
.86m/s
July 24 3x5 Rel. Intensity
Load
Avg. Velocity
87.5%
112kg
.74m/s
77.5-80%
100kg
.83m/s
July 31 3x5 Rel. Intensity
Load
Avg. Velocity
90%
115kg
.77m/s
80%
100kg
.85m/s
Aug. 7 3x3 Rel. Intensity
Load
Avg. Velocity
92.5%
120kg
.79m/s
80%
105kg
.89m/s
• 2011 (Year 2 of Quad)
• National Team Skeleton Athlete
• BM: 79kg
• Phase 1: Block 3

22. Variable Post-FOR Post-Block % Diff
mPF 6964 N 7051 N 1.25
mRFD90 28397 N/s 30184 N/s 6.30
mRFD250 14535 N/s 16562 N/s 13.95
Male Bobsled Push Athlete 1
Variable Post-FOR Post-Block % Diff
mPF 4147 N 4510 N 8.74
mRFD90 10525 N/s 13520 N/s 28.45
mRFD250 7212 N/s 8023 N/s 11.24
Male Bobsled Driver 1
Male Bobsled Driver 2
Variable Post-FOR Post-Block % Diff
mPF 6473 N 6358 N -1.78
mRFD90 14273 N/s 16868 N/s 18.18
mRFD250 12416 N/s 13996 N/s 12.72
Female Bobsled Push
Athlete 1Variable Post-FOR Post-Block % Diff
mPF 4232 N 4256 N 0.55
mRFD90 6625 N/s 8665 NS 30.80
mRFD250 7198 N/s 8279 N/s 15.02
• Data collected via Isometric Mid Thigh Pull
• Test 1 was Monday following completion of week 1 in block (5x5)
• Test 2 was Monday following completion of week 4 in block (3x3)

24. Strength
Endurance
Maximal Strength Absolute Strength Strength Speed Speed Strength
Acceleration :
Incline
Acceleration: Flat
Transition/ Intro
Top Speed
Top Speed Competitive Speed
Miometric Jumps/
Throws
Miometric: Intro
Isometric
Continued Mio/
Intro Plyometric
Continued Mio/
Plyometric
Continued Mio/
Plyometric
Training Year
Intensive/
Extensive Tempo
Extensive Tempo
Extensive Tempo
Maintenance
Extensive Tempo
Restoration
Extensive Tempo
Restoration

25. Acceleration
1. Incline Sprints
2. Sled Towing
3. Sled Pushing
4. Acceleration Holds
Max Speed
1. Finish Drills
2. EFE/ FEF
3. Completes
4. Subtle Decline?
5. Complexes
Competition
1. Racing
2. Complexes
Aim(s):
1. Just as with strength training, the ability to produce force underpins sprint success.
2. Never completely remove acceleration training.
3. Build top speed as readiness becomes apparent.

26. Max Strength
Barbell Squats
Overhead Presses
Benching
Mid-Thigh Pulls
Full Pulls
Additional Tools
1. Straight Sets
2. Clusters
Strength-Speed
Push Press/ Push Jerk
Mid-Thigh Pulls
Mid-Thigh
Clean/Snatch
Power Cleans/ Snatch
Additional Tools
1. Clusters
2. Wave-Loads
Speed-Strength
CM-Clean & Snatch
CM-Shrugs
Squat Jumps
Additional Tools
1. Clusters
2. Wave-Loads
3. Reduced ROM
Aim(s):
1. NEVER get too far away from maximal strength ability: underpins future training.
2. Mature RFD through sequential ordering of exercises & derivative work.
3. Expose athlete to necessary movement speeds/ intensity ranges to shift FV curve.

27.  Attention must be paid to exercises/ VL used to ensure TRANSFER OF TRAINING EFFECT.
 Sprinters must limit unnecessary BM due to imposed demands.
 Indiscriminate Hypertrophy = Muscular Drag
 (Abe, 2003)
 (Wakahara, 2013)
 Basic Strength coupled with Weightlifting movements maximize transfer.
1. Increase force production of musculature utilized in sprinting.
2. Increase Co-Activation of musculature around hip and knees.
3. Increase overload of SSC via DKB.
4. Increase stiffness.

29. Miometric
• “Concentric” in nature
• Focus “out” then “up” while minimizing landing forces
• Example: Chest Pass on Mat (prone landing)
Isometric
• Eccentric Strength Development (may promote stiffness via Extracellular matrix in
tendons)
• Landing Mechanics
• Example: Drop Jump
Plyometric
• Reduced amortization phase
• Utilization & Overload of SSC
• SPRINTING is Plyometric

30. •Enhance Work Capacity
•Promote Leanness/ Optimize Body Comp
•Bridge to Special Endurance
Extensive-Intensive
Tempo (70-80%)
•Maintain Work Capacity
•Foster “Running Rhythm”
•Promote Recovery & Variety in training
Intensive-Extensive
Tempo (65-75%)
•Promote CNS Recovery/ Enhance Mood State*
•Continue “Running Rhythm”
Extensive-Restorative
Tempo (60-65%)
Suzuki et al (2004) Incorporating low intensity session improved relaxation,
mood state, readiness to train compared to complete day of rest.

31. - Longitudinal data from National
Team Athletes (World Cup level or
higher) over 6 years.
- Isometric Mid-Thigh Pull.

32. Variable Resisted
Sprinting
Acceleration/
Transition
Top Speed Competition
Stride Length or   or  
Stride Rate    or 
GCT or    or 
Step Velocity    
- Longitudinal data from National Team Athletes (World Cup level or higher) over 4 years.
- 20m Microgate Optojump system

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