The document discusses strength training principles specifically for track and field, emphasizing the importance of exercise prescription and periodization to enhance performance and reduce injuries. Key concepts include the necessity of maximal strength and power training, the impact of exercise variety on adaptation, and structured cycles of training. The document urges practitioners to understand and apply these training principles effectively for optimal athlete development.

1. STRENGTH TRAINING FOR
TRACK & FIELD
JOHN GRACE, MS
@john_r_grace

2. GENERAL CONCEPTS
WHY WE STRENGTH TRAIN
EXERCISE PRESCRIPTION
PERIODIZING STRENGTH

3. GENERAL CONCEPTS

4. THE PRINCIPLES
OF TRAINING

5. PROGRESSION

6. OVERLOAD

7. IFYOUDON’T
USEIT
YOULOSEIT

8. SPECIFICITY

9. WHY WE TRAIN
The weight room should be complementary
to the event or sport with the goal of
improving performance and reducing
injuries.

10. RESEARCH ON
INJURY REDUCTION

14. RESEARCH ON
PERFORMANCE

15. MAXIMAL STRENGTH & SPEED
Wisloff et al.

16. RESEARCH ON STRENGTH & SPRINTS
SPEED CORRELATIONS
Carl Valle & Derek Hansen

17. MAXIMAL STRENGTH & VJ
Wisloff et al.

18. Bourdin et al.
MAXIMAL POWER & THROWS

22. EXERCISE
PRESCRIPTION

23. PRILEPIN’S CHART

24. Greg Nuckols

26. INGREDIENTS

27. OLYMPIC LIFTS 5-8 sets / 1-3 reps / 2-5 min. rest

28. SQUAT 4-7 / 3-8 reps / 2-3 min. rest

29. BENCH PRESS 4-7 sets / 3-8 reps / 2-3 min. rest

30. PLYOMETRICS LOW VOLUME / HIGH QUALITY / AS NEEDED

31. MB THROWS 3-5 SETS / 4-6 REPS / 2-4 MIN. REST

32. ACCESSORY 2-3 SETS / 8-12 REPS / 1-2 MIN. REST

33. WE HAVE THE SAME
INGREDIETS AS WORLD
CLASS CHEFS YET
CAN’T MAKE WORLD A
WORLD CLASS DISH.

34. Acceleration
Seated Box Jumps
Clean Pull
Pins Up Squat
Max Velocity
Depth Jumps
Fast CM Hang Snatch
Supramax Quarter Squats
use the characteristics of an
exercise to determine where
they should be placed

35. VARIETY

36. NOT ENOUGH VARIETY
Adaptation slows or haults
Overuse Injuries
Staleness

37. TOO MUCH VARIETY
Novelty causes soreness
Soreness decreases
muscular force
Getting ahead of the
learning curve

38. VARIETY PERFECTED
Decrease overuse injuries
Provide optimal adaptation
Decreases likelihood of staleness
Constrain intensity within the year

39. PERIODIZATION

40. MICROCYCLE
Duration: 5-10 days (typically 7 days)

41. MESOCYCLE
3 – 6 weeks (typically 4 weeks)
MESOCYCLE
Duration: 3-6 weeks (typically 4 weeks)

42. MACROCYCLE
Duration: 1– 2 years (typically 1 year)

43. TAKE HOME POINTS
TAKE HOME POINTS
• Understand and use the principles of training.
• Train to increase performance and reduce injury.
• Maximal strength & power should be the main focus in the
weightroom.
• Choose the ingredients that complement one another.
• Provide variety when necessary.

44. THANKS
john.grace@athleticlab.com
@john_r_grace