Download Strength Training for Sprints

STRENGTH &
CONDITIONING
Pete McKnight EIS/UKA Strength & Conditioning
Coach
Introduction
“The human body is an adaptable living organism. It is
nothing more than an interdependent matrix system that
communicates with and amongst itself all day long
through electronically charged molecules-you are an
ever evolving and fluctuating organism that is selfregulating and supercompensating-you are nothing
more than a bio-electrical field that is hell bent on one
function--SURVIVAL!”
Buddy Morris
The Five Rings Model
Movement Skills
Technical/Tactical
Lifestyle & Support
Psycho-Behavioural Skills
Physical Conditioning
Strength Characteristics
Isometric force: time curve indicating maximal strength, maximal rate of force development, and force at
200 ms for untrained, heavy-resistance strength-trained, and explosive-strength-trained subjects
(adapted from Häkkinen et al., 1985 a, b).
What is Strength?

The ability to exert a force against a resistance.
F=ma (Newton’s 2nd Law of Motion)

Dynamic strength is defined as the maximal ability
(capacity) of a muscle to exert force or torque at a
specified velocity (Knuttgen & Kraemer, 1987)
What is Strength?
Force-velocity curve showing how power can be related to these qualities
What is Conditioning?







Capacity for training
Building blocks for future work
‘Prevention’ of injury
Physical preparation
3-D Training
Lower level training – pre-strength
Auxiliary training – parallel to strength
Planning & Organising
“If you fail to plan, you plan to fail”




Programmes
Loading patterns
Periodisation cycles
Priorities
Priorities
“Be careful over emphasising qualities that are not
specific to the primary components or objectives of
the training cycle, because you will have too many
qualities competing for the draw on the nervous
system.”
Charlie Francis


Neuromuscular demands
Metabolic demands
Priorities

Demands of the event?
 What
really matters
 How strong is strong enough?




Strengths vs. Weaknesses
Biggest gains – best use of time
Time of year/periodisation cycle
Level of athlete/training age
Aspects of Programming
1.
Strength
2.
Movement
3.
Conditioning
4.
Power / Speed
Planning a programme

Strength
 Fundamentals
e.g. Olympic lifts & variations
 Squats
 Dead

lifts; RDL’s
Supplementary exercises
 Upper
body
 Lower body smaller muscle groups
Planning a programme








Warm-ups
‘Core’ conditioning
Drills
Plyometrics
Hurdle work
Lifting technique
Injury prevention / muscle balance
Assisted running / jumping (Ritzdorf, 1998)

Decreasing the external loads when performing jumps is a
good stimulus to develop the velocity component of
explosive strength.
Strength







Typical rep range 1-5; multiple sets
Unilateral leg
Bilateral leg
Posterior chain
Hips
Upper body press
Upper body pull
Movement









Dynamic flexibility (walking; floor work)
Crawling
Drills
Hurdles
Lateral stepping; Carioca
Jumps; landings
Agility circuits
Reactive drills
Coordination drills
Conditioning

Functional conditioning
Unilateral
 Bilateral
 Asymmetric
 Global rotational






Trunk (static & dynamic; low load & high load)
Hip / Pelvis
Hamstring
Upper body
Lower leg & foot
Conditioning Circuit
Trunk Exercise
Reps
Sets
Dead Bug
10
2-3
Seated Med Ball Twist
10
2-3
30-60 secs
2-3
10
2-3
30-60 secs each side
2-3
10-20
2-3
10
2-3
10 each leg
2-3
Front Plank
Sit-up (with or without throw/Med
Ball)
Side Plank Left & Right
Overhead Squat
Kneeling Twist Throw
Hip Bridge
Conditioning Circuit
Foot Conditioning Drills – Hard
Surface/Mat Based
Reps
Sets
Dynamic Ankling
10m
2-3
Ankling Walks
10m
2-3
20 each
2-3
Heel Walk
10m
2-3
Toe Walk
10m
2-3
1 length
2-3
10m
2-3
Foot Fires & Powers
Intrinsics (clawing on mat)
Lateral Boarder Walk
Hamstring




Eccentric to decelerate
lower limb
Isometric during stance
phase
Impacts choice of exercise
Biarticular nature of
hamstring
Trunk Conditioning






Internal obliques
External obliques
Rectus abdominis
Quadratus
Lumborum
Multifidis
Transversus
Abdominis
Power/Speed




Olympic lifting exercises
Squat based power exercises
Medicine ball / Powerbag throws
Power Jumps


Reactive Jumps




High level of force, less focus on velocity
Small amplitude, high speed of contraction
Resisted Running
Rotational Power
Upper body power
Transfer of Training



Coordination exercises specific to movement patter
of event
Strength and coordination
Speed and coordination
Other Considerations...
Single Leg Progressions








Cyclic nature of running
Balance/proprioception –
static/dynamic
Hopping – SSC
Landing
Strength
Max strength
Power
Coordination – bounding/step-ups
Choice of Exercise





Must serve a purpose
Must be executed correctly to maintain emphasis
and function
Phase dependant
Speed dependant
A assists B; B assists C; C impacts performance
Importance of Warm-up
1.
2.
3.
4.
5.
Volume of conditioning
3-dimentional conditioning
Teaching movements/motor patterns
Warming up muscles – specific preparation for
lifting weights (moving through full ROM)
Technical development of exercise
Good Coaching/Good Training
“Repetition is the mother of learning”
Latin Proverb
“Precise repetition is the mother of excellence”


Quality is better than quantity, but a larger
quantity of quality work is best
Intent
Intent





“Intension to move the bar quickly rather than the
actual speed of the bar is the goal” (Young & Bilby,
1993)
Better recruitment of motor units
Synchronisation
Muscles activated at higher frequency
Transfer of force
 “You

Focus
can’t push rope...”
Monitoring
Strength diagnostic tools
- KMS, BMS, Tendo, Musclelab
 Record keeping/training diary
 Monitoring

Load
 Metres
 Minutes
 Contacts


To build Work Capacity
Monitoring
Monitoring Directs Training

Monitoring on a regular basis could be important in
helping the coach to determine which component is
deficient so that training can be implemented to
address the deficiency and to provide motivation to
the athlete.
Monitoring
Year 1
Year 2
Year 10
112500
135000
225000
Acceleration 0-50m (m)
5000
6000
10000
Speed 50-150m (m)
4800
5500
11000
Speed Endurance 150m + (m)
6000
7000
10500
Drills (m)
7600
8650
15000
Plyometrics (contacts)
1152
1478
2540
Conditioning (minutes)
2250
3150
7200
Volume Load (Kg)
Testing








1RM Strength Tests
Speed
Acceleration
Vertical Jump
Key Competencies
Goal setting
Motivation, structure
Direct Training
, planning
Performance Indicators







Objective measures of progress
KPI’s
Goals/Targets
Standards of excellence
Correlations
Normative Data
Physics / biomechanics
Performance Indicators
Time (s)
Exercise
43.5-45.0 45.1-46.0 46.1-47.0 47.1-48.0 48.1-49.0 49.1-50.0 50.1-52.0 52.1-54.0
Flying 30m sprint (s)
2.52-2.63 2.64-2.71 2.72-2.79
60m sprint (s)
100m sprint (s)
Standing long jump
(m)
Standing triple jump
(m)
Bench press (Kg)
Clean (Kg)
Squat (kg)
6.5-6.6
6.6-6.7
6.7-6.8
2.8-2.88
6.8-6.9
2.89-2.98 2.99-3.08 3.09-3.14 3.15-3.20
6.9-7.0
7.1-7.2
10.2-10.4 10.4-10.5 10.5-10.7 10.7-10.9 10.9-11.1 11.2-11.3
3.1-3.2
3.0-3.1
2.9-3.0
2.8-2.9
2.7-2.8
7.2-7.3
7.3-7.4
11.3-11.4
11.4-11.5