Strength training for track sprinters.

1. In-Season Strength Training for Multi-Sport Sprinters Chris Ruf Baylor Athletic Performance http://www.baylor.edu/athleticperformance

2. Multi-Sport/Multi-Lateral Training Benefits 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 Exceptions Sport practices Competitions 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 Strength Speed Endurance Flexibility Coordination 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 Etc.

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 Elasticity/Reactivity 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 Elasticity/Reactivity 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 Deceleration 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 Speed-strength Plyometrics, various jumps & bounds, med-ball throws Strength-speed 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 HYDRATION, NUTRITION & REST! 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 RDL’s Technique!! 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 Monday 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 Wednesday 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 Bi’s/Tri’s

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 Strength 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 Power 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 Deload 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 254-710-3395 chris_ruf@baylor.edu http://www.baylor.edu/athleticperformance