Translating Strength From Weightroom onto the Track

[Guest guest]

My experience with track sprinters in the gym says to get them

stronger. I am of the opinion that this is what will improve their

first 10 steps. We work on strength and explosive workouts, in a

style similar to what the Soviets (I believe) or Westside Barbell.

That is, we train both qualities simultaneously in a conjugate

method. Their drills on the track should be adequate for translating

the skills/strength acquired in the gym to their event.

Cowell

Raleigh, NC

[Guest guest]

I am in the same situation as you . I can front squat 120 kilos

for a body weight of 77 kilos but I jump only 26 inches. My coach

said that I need to teach my CNS how to " apply " this force to the

ground. Cause in fact, the power of a stride is equals to the power

apply to the ground.

So my coach came with me at a weightlifting session and he noted that

all my lifts were very slow. He asked me to be as fast as I can in

the eccentric portion of the lift (i.e. when you get up with the weigth on a

squat, for example) and this is suppose to make me more explosive.

The other thing he wants me to do is more plyometrics. So I bought a

book on the subject and I will be able to tell if there's any progress

in a few months.

If there is somebody else with a better idea, please let us know.

Thanks

Alain Brousseau

Montreal, Qc, CAN

[Guest guest]

Hi ,

Remember you are not just training for a single thing here (a sprint)... You are

training for the start phase (longer contact time to produce force), transition

(a combination of the phase before and after, this would be mainly technical),

and full flight phase (very short contact time, rate of force development). Also

different body positions during different phases require conditioning of

different muscles, different ways.

Here's a good place to start:

1. Young, W., Benton, D., Duthie, G., Pryor, J. (2001). Resistance training for

Short Sprints and Maximum-speed Sprints. Strength and Conditioning Journal.

23(2), 7-13. Subscription to NSCA needed -

(http://nsca.allenpress.com/nscaonline/?request=get-abstract & doi=10.1519/1533-42\

95(2001)023<0007:RTFSSA>2.0.CO;2)

* For muscles involved, body positions etc.

2. Weyand, P.G., Sternlight, D.B., Bellizzi, M.J., , S. (2000). Faster top

running speeds are achieved with greater ground forces not more rapid leg

movements. Journal of Applied Physiology. 89, 1991-1999. Available from -

(http://jap.physiology.org/cgi/reprint/89/5/1991)

* Here for stride patterns, forces involved foot contact times, etc.

What distance do you sprint?

What do you feel is limiting your performance?

Gallyer

Bolton, UK

Archield wrote:

<<<For a sprinter, strength training is a supplement to their performance

on the track. What are some good ways that a sprinter can help translate their

strength from strength training, to their sprinting on the track?

Are there any drills or exercises or anything that will help with

this.

Thank you.>>>

[Guest guest]

I'm not sure why you wouldn't do power cleans or power snatches rather

than front squats. The problem with the squat is that as you fully

extend at the knee and the hip you are slowing down. With a power clean

or snatch you are exploding upward at that point. Squats have more

application for strength, but you have to transfer strength gains into

power. Power cleans or snatches bridge the gap between strength training

and plyometric training quite nicely.

How exactly do you plan to implement plyometrics into your program?

Supertraining as a book has some very specific information on this

training modality and it should as Dr. Verkhoshansky was a pioneer in

the development of plyometrics. There is so much dis-information

regarding plyos that Dr. V now refers to them as 'powermetrics'. Check

Dr. Siff's comments on this subject in the archive for a wealth of

information.

--

Hobman

Saskatoon, CANADA

Alain Brousseau wrote:

> I am in the same situation as you . I can front squat 120 kilos

> for a body weight of 77 kilos but I jump only 26 inches. My coach

> said that I need to teach my CNS how to " apply " this force to the

> ground. Cause in fact, the power of a stride is equals to the power

> apply to the ground.

>

> So my coach came with me at a weightlifting session and he noted that

> all my lifts were very slow. He asked me to be as fast as I can in

> the eccentric portion of the lift (i.e. when you get up with the

> weigth on a squat, for example) and this is suppose to make me more

> explosive.

>

> The other thing he wants me to do is more plyometrics. So I bought a

> book on the subject and I will be able to tell if there's any progress

> in a few months.

>

> If there is somebody else with a better idea, please let us know.

[Guest guest]

It is important to remember the Speifiity of Training

Principle. Train slow and you'll be slow. This time

ten years ago Karch Kiraly won the first Gold Medal in

Beach Volleyball. At 37. He won because he could cover

the entire 30x30 court in 2 strides and had a 40 inch

vertical, in addition to a calm mind and 30 yrs.

experience in his sport.

In the 2 yrs. prior to winning the Olympic

Championship, Karch never ran more than 10 yards and

that was a sprint. All training consisted of

Plyometrics, Olympic Weightlifing (Karch could do a

triple 115 kilo power snatch ), wind sprints on a

Concept ll Rowing Erg (Karch's pre workout warm up

consisted of 5 mins pulling a 1min25sec 500 meter pace

for the entire 5 min). Note all training emphasized

power and speed of movement. Even when executing full

range 500 lb. squats, he was thinking speed. My good

friend Dean Brittenham taught Karch how to run. I know

all this to be accurate because I personally designed

and supervised Kiraly's two year training program (and

trained with him) leading up to Atlanta.

Speed is an expression of power. To get power, do

power training, Olympic Weightlifting and Plyometrics.

Coach

Ubermensch Sports

San Diego Ca.

--- Alain Brousseau wrote:

> I am in the same situation as you . I can

> front squat 120 kilos

> for a body weight of 77 kilos but I jump only 26

> inches. My coach

> said that I need to teach my CNS how to " apply " this

> force to the

> ground. Cause in fact, the power of a stride is

> equals to the power

> apply to the ground.

>

> So my coach came with me at a weightlifting session

> and he noted that

> all my lifts were very slow. He asked me to be as

> fast as I can in

> the eccentric portion of the lift (i.e. when you get

> up with the weigth on a squat, for example) and this

> is suppose to make me more explosive.

>

> The other thing he wants me to do is more

> plyometrics. So I bought a

> book on the subject and I will be able to tell if

> there's any progress

> in a few months.

>

> If there is somebody else with a better idea, please

> let us know.

>

> Thanks

> Alain Brousseau

> Montreal, Qc, CAN

[Guest guest]

I believe you meant " concentric " this is the upward portion of the squat the

eccentric is the lowering portion.

Power cleans and power snatches will help with explosiveness.

However, I would incorporate Box squats with bands or chains, this will work

wonders for your rate of force development. Incorporated properly you will

develop a great deal of power.

Train hard and smart!

Damien Chiappini

SPFS

Pittsburgh,PA.

Alain Brousseau wrote:

> I am in the same situation as you . I can front squat 120 kilos

> for a body weight of 77 kilos but I jump only 26 inches. My coach

> said that I need to teach my CNS how to " apply " this force to the

> ground. Cause in fact, the power of a stride is equals to the power

> apply to the ground.

>

> So my coach came with me at a weightlifting session and he noted that

> all my lifts were very slow. He asked me to be as fast as I can in

> the eccentric portion of the lift (i.e. when you get up with the

> weigth on a squat, for example) and this is suppose to make me more

> explosive.

>

> The other thing he wants me to do is more plyometrics. So I bought a

> book on the subject and I will be able to tell if there's any progress

> in a few months.

>

> If there is somebody else with a better idea, please let us know.

[Guest guest]

You need to incorporate boxsquats, goodmornings, RDL, 1 leg rdl's, bulgarian

split squats, box squats with chains or bands, sled drags, car pushes. Your

vertical leap is hip extension, think hamstrings and glutes not just quads. You

can increase your rate of force development by using chains or bands as a form

of accommodating resistance. This will work wonders for your power.

Train hard and smart!

Damien Chiappini

SPFS

Pittsburgh, PA.

Alain Brousseau wrote:

<<<<I am in the same situation as you . I can front squat 120

kilos

for a body weight of 77 kilos but I jump only 26 inches. My coach

said that I need to teach my CNS how to " apply " this force to the

ground. Cause in fact, the power of a stride is equals to the power

apply to the ground.

So my coach came with me at a weightlifting session and he noted that

all my lifts were very slow. He asked me to be as fast as I can in

the eccentric portion of the lift (i.e. when you get up with the weigth on a

squat, for example) and this is suppose to make me more explosive.

The other thing he wants me to do is more plyometrics. So I bought a

book on the subject and I will be able to tell if there's any progress

in a few months.

If there is somebody else with a better idea, please let us know.>>>

[Guest guest]

To get maximum transfer of the strength gains the exercises must be

speciazlized, they must duplicate as much as possible the joint actions

seen in sprinting. To do this you must have a good understanding of

sprint technique. How much strength you gain is not as important as

how much improvement you will see in your sprint technique and speed.

For more information about specialized strength and explosive exercises

for running and sprint technique see EXPLOSIVE RUNNING.

I should also mention that the Soviets use high intesity training

sparingly. The key to their training lies in specialized exercises for

technique, strength and explosive power. For more on this see the soon

to be released book, SPECIALIZED SRENGTH TRAINING by Yu. Verkhoshansky

~~~~~~~~~~~~~~~~~~~~~~

Yessis, Ph.D

President, Sports Training, Inc.

www.dryessis.com

PO Box 460429

Escondido, CA 92046

~~~~~~~~~~~~~~~~~~~

[Guest guest]

>

> For a sprinter, strength training is a supplement to their performance

> on the track. What are some good ways that a sprinter can help

translate their strength from strength training, to their sprinting on

the track?

>

> Are there any drills or exercises or anything that will help with

> this.

***

Sprinting will certainly help. Matveyev (1965) noted that " the

relationship between phases of sporting form and periods of training

must not be ignored, as they will interupt the normal course of

improvement. " Optimal planning, organising and managing

training " stressors/activities " will help facilitate the transfer.

Some activities may seem to favourably transfer more than others

depending on the level of qualification of the athlete.

Carruthers

Wakefield, UK