1) In-season strength training for multi-sport sprinters should focus on developing general qualities like strength, speed, and endurance through exercises like squats, Olympic lifts, plyometrics, and sprints while avoiding over-specialization. 2) The program should be periodized into blocks focusing on work capacity, strength, and power and include deloads. Most work should be done at submaximal intensities of 70-85% to support sprint development rather than compete with it. 3) Exercises should emphasize lower body strength and power, hamstring development, upper body pushing and pulling, and torso stability. Movement quality and technique take priority over load. The schedule coordinates lifting with the sprint program

1. In-Season Strength Training for Multi-Sport SprintersChris RufBaylor Athletic Performancehttp://www.baylor.edu/athleticperformance

2. Multi-Sport/Multi-Lateral TrainingBenefitsDevelop wide range of motor abilitiesCan still improve physically in multiple seasonsWhen athlete specializes at an appropriate age, will have a larger “tool box” to succeed at chosen sport

3. General vs. SpecificPrinciple of Dynamic CorrespondenceVerkoshansky & SiffSport SpecificityMust meet following criteriaAmplitude & direction of movementAccentuated region of force productionDynamics of the effortRate and time of maximum force productionRegime of muscular work

4. General vs. SpecificNearly all training for HS athletes is generalExceptionsSport practicesCompetitionsHS athletes’ physical capabilities can be improved for a long period through general means

5. General vs. SpecificSprint training can have a high transfer to the sprinting needs of other sportsMajority of other sports require some elements of sprintingBecause of this, some elements of sprint training can be considered a “sport-specific” training means for other sportsSprinting is also a powerful developer of general qualities

6. Biomotor AbilitiesStrengthSpeedEnduranceFlexibilityCoordinationQuestions to ask: “How much?” and “What types?”

7. Biomotor AbilitiesThese 5 abilities can be improved through sound sprint-based trainingSpeed, Endurance, Flexibility (to some degree) and Coordination improved directlyFlexibility required by some sports may not be trained to the necessary levels by sprint training aloneStrength will be improved indirectlyChicken or the egg?

8. Speed is Feared!Speed is most feared ability in most team sportsHow 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 basisCan be the single greatest benefit for team sport athletesAny strength training performed must help support this ability

10. ScheduleEvaluate meet scheduleIdentify important meetsDeload weeksEmphasis on explosive movements instead of strengthCoordinate goals of your strength program with sprinting goals for each part of the season

11. ScheduleWeekly scheduleMost meets run on Fri/SatMany different combinations for lifting schedulesDepends on many factorsTime you have with athletes each daySprint programWeight room set-upNumber of athletesEtc.

12. ScheduleHigh/Low SequencingCharlie Francis – Training For SpeedBeneficial to lift on your “hardest” days on the trackKeep 1 day in between lifts if possibleMore time to recover, better sprint session on the following “hard” day2 days of lifting/week can support needs3 days/week can be utilized depending on programming and schedule

13. SchedulePreferable to lift following sprint trainingRecovery between sessionsIf not possible to lift following sprinting, 4+ hours prior to practice is the next best optionMay have to alter programmingDo not want to compromise the quality of sprint training

14. Needs AnalysisHave to consider needs of different sportsKeep in mind you are training to improve athleticismPriority goes to the sprint programAfter that, consider the next highest priority sport for the athlete

15. Needs AnalysisSprinting needsLower body strength & powerElasticity/ReactivityEccentric hamstring strengthAbility to hold torso posture during all 3 phasesFlexibility to achieve optimal stride lengthUpper body strength more important than most think, but don’t sacrifice other areas for it

16. Needs AnalysisOther sports’ needs largely depends on the sportMany team sports share the same following needs with sprintingLower body strength & power productionElasticity/ReactivityEccentric hamstring strength

17. Needs AnalysisSome needs may not be met by sprint training aloneMany due to change of direction needs of team sportsDecelerationIncreased flexibility of lower bodyEccentric strength of lower body extensorsAbility to hold postureUpper body strength and powerShoulder stability

18. Program DesignTechnique firstGet the most out of the movements you are usingBasic movements with great technique will fix a lot of physical deficienciesDon’t try to fit a round peg into a square hole

19. Program DesignSlow Cook ‘EmPlan and train with the end goals in mindFor 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 DesignGreat athletic benefit from sprint workWant to accentuate thisMajority of lifting will be at submaximal intensitiesToo many stressors will stagnate development and performanceHelps the lifting to support the sprint work rather than compete with itCan still make great strength gainsHigher intensity work can be utilizedif organized wisely

21. Program DesignNeed for explosive work will depend on sprint programIf a high volume of accel. and max vel. is done, less explosive work may be neededSpeed-strengthPlyometrics, various jumps & bounds, med-ball throwsStrength-speedOly lifts, DE BB lifts

22. Program DesignLower Body PushWe primarily use back and front squat3 keys – Hips Back, Chest Up, Knees OutWill occasionally vary foot width and depthWith HS athletes, get them proficient at basic parallel FS & BSIf technique is poor, find another way to develop lower body strength while improving squat technique

23. Program DesignHamstring DevelopmentHYDRATION, NUTRITION & REST!Repeatedly sprinting in a dehydrated, malnourished, or fatigued state will result in hamstring strains

24. Program DesignHamstring DevelopmentProper firing patterns during squats & explosive movementsSit back when squatting & to good depthAthletes should finish with their hips through when squattingGet full hip extension in explosive movements

25. Program DesignHamstring DevelopmentRDL’sTechnique!!Glute-Ham RaiseGlutes contracted, no hyperextensionSlow eccentricReverse HypersSingle Leg Curls (physioball or machine)Higher repPrefer physioball version due to glute involvement

26. Program DesignUpper Body Push/PullOne area to place more emphasis depending on the athlete’s other sport(s)Also want to keep shoulder health in mindGood postureHas implications for the sprinter as wellGood balance of pressing to pullingGood technique and full ROM in presses & pullsGet good at push-ups and chin-upsShoulder stability exercises

27. Program DesignTorso TrainingPlank progressionFront plank (or push-up hold)Front plank w/one limb in the airFront plank w/opposite arm/leg in the airReverse CrunchStrengthen external obliques, helps prevent excessive anterior pelvic tiltGeneral sit-up and crunch variations

28. Program DesignExercise RotationWe will try to limit switching exercises during the seasonLeads to soreness/stiffnessChanges in lower body exercises will be gradual and progressive in natureBe aware of the effects

29. Program DesignWeekly ScheduleMonday LB Speed-Strength movement superset w/LB MobilitySquat Variation superset w/LB MobilityHip dominant hamstring superset w/UB PullLow intensity single leg knee dominant hamstring superset w/UB Press

30. Program DesignWeekly ScheduleWednesday LB Strength-Speed movement superset w/LB MobilitySquat Variation or Single Leg superset w/Shoulder StabilityUB Press superset w/Hypers or Reverse Hypers and UB Pull

31. Program DesignWeekly ScheduleFriday of Non-Meet Weeks Explosive MB Throw superset w/LB MobilitySquat Variation or Single Leg superset w/Shoulder StabilityUB Press superset w/UB PullBi’s/Tri’s

32. Program DesignTraining BlocksWe will construct our training into blocksEach block characterized by it’s central training focusWill still train other qualitiesEach block should build on the qualities developed in the previous training block

33. Program DesignIn-Season Training BlocksWork Capacity (Accumulation)Focus is on use of volume to prep for future trainingLow volume of strength and power development workWork at 55-70% on core strength movements for 4-6 sets of 3-6 repsWork at 65-75% on Olympic movements for 3-4 sets of 2-3 repsSome work done on landing skills to prep for jump/plyo exercisesThis block should only need to be performed once

34. Program DesignIn-Season Training BlocksStrengthFocus is on developing maximal strengthFrequency of strength work can aid in thisLow volume of power development workWork at 70-85% on core strength movements for 2-4 sets of 1-3 repsWork at 70-80% on Olympic movements for 4-5 sets of 2-3 repsBegin introducing some jump training

35. Program DesignIn-Season Training BlocksPowerFocus is on power developmentLow volume of strength development workWork at 70-85% on core strength movements for 1-3 sets of 1-2 repsWork at 75-90% on Olympic movements for 4-8 sets of 1-2 repsContinue with jump training and can begin introducing some plyometric exercises (provided athletes are prepared for it)

36. Program DesignPrilepin’s Chart

37. Program DesignPrilepin’s ChartIn-Season we will rarely go above 80%Olympic LiftsStay in the lower half of the rangesStrength Lifts55-75% - Stay in the very lowest end of the recommendations75+% - Cut recommendations in halfAuxiliary lifts will generally be in the 6 to 15 rep range for multiple sets depending on needs

38. Program DesignDeloadWill typically load for 2 or 3 weeks followed by a 1 week deloadDeload for important meets10-20% deload of intensity and volume from peak week

39. References/Recommended ReadingsFrancis, C. (1997) The Charlie Francis Training System. Faccioni Speed and Conditioning ConsultantIssurin, 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 leadersBaylor Athletic Performance StaffAndrew Althoff & Tyson Brown – Assist w/T&FBaylor Track & Field ProgramBaylor Athletic Performance Clinic – Sat., June 5thChris Ruf254-710-3395chris_ruf@baylor.eduhttp://www.baylor.edu/athleticperformance