Strength and Conditioning for Sprinting

Strength and Conditioning for Sprinting | Speed Training Program

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Күн бұрын

Download my Program Template for Free: www.themovementsystem.com/pl/...
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140 Question CSCS Practice Test: www.themovementsystem.com/off...
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Needs Analysis:
1. Energy System: 10-25 seconds
Primary: ATP-PC system
Base work 40-90 seconds efforts. (1 energy system above performance level)
2. Movement Analysis:
Hip Flexion/ Extension, Knee Flexion/ Extension,
Ground Contact Time:
Acceleration Phase: ~0.2 sec
Greater hip and knee flexion, more horizontal force production
Max Velocity Phase: ~0.1 sec
More vertical force production, more rapid eccentric = more SSC
Heavy Squat: ~3 sec
Countermovement Jump: ~0.5 sec
Depth Jump: ~0.15-0.3 sec
Plyo Hurdle Jumps: ~0.15 sec (vertical)
Force Velocity Curve Examples:
Strength Speed: 70% 1RM ~0.75 m/s
Power: 60% 1RM ~0.9 m/s
Speed Strength: 40% 1RM 1.1m/s
Why not just sprint everyday?
Typically sport specific training done exclusively leads to plateaus. You need to develop a base of strength upon which you can develop speed. (Also for reducing risk of injury)
Research/ Chart: Haff, G., & Triplett, N. T. (2016). Rate of Force Development. In Essentials of strength training and conditioning (p. 523). Champaign, IL: Human Kinetics.
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calcula...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest...
Muscle Levers: • Muscle Levers 1st Clas...
Olympic Lifting Technique: • Olympic Lifting Techni...
Comment below if you have any questions!
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This is the CSCS Practice Test that I recommend: www.themovementsystem.com/off...
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Пікірлер: 42

@TheMovementSystem Жыл бұрын

Here's the link to download my program template for free: www.themovementsystem.com/pl/2147585589

@guchi8884 3 жыл бұрын

Thank you so much Matt for making this!

@preacherpritt1013 2 жыл бұрын

Dude you have got to be THE BEST or one of the best strength and conditioning channels on KZfaq. I can only think of 2-3 other channels that are even remotely close to your information and application for each sport. You are truly an expert!

@TheMovementSystem 2 жыл бұрын

I appreciate it!

@Criminallyproductive 11 ай бұрын

What would these 2-3 channels be?

@preacherpritt1013 11 ай бұрын

@@Criminallyproductive performance lab of california (PLC) is another really good one that talks about multiple sports mechanics and stuff. It's mainly football and track stuff now though.

@airzz_ Жыл бұрын

This is awesome. Very informative and explained clearly. Thank you!

@allenrnewbauer 6 ай бұрын

Really nice video. Thank you for posting

@rashaunsejour748 2 күн бұрын

i took in so much information it left me at a loss, Im not a professional athlete but I want to start running track for my school(sophomore going into my junior) I'm very new to the ball game however so I don't really know what I'm doing, for these past weeks all I have been doing was just running and do workouts that I know and I know very little....

@bodyweighttheory 3 жыл бұрын

Thanks Matt, really helpful!

@TheMovementSystem 3 жыл бұрын

You’re welcome

@muralibestha4811 3 жыл бұрын

Thanks for sharing ur knowing with us sir.... It helps a lot for us 🙏

@TheMovementSystem 3 жыл бұрын

You’re welcome!

@Abel-AthleticTherapy Жыл бұрын

Hi Matt, thanks for the video! Very informative as always. I have a question regarding the parametres you mention for strength-speed work. You mention ~70% 1RM @ 0.75m/s for strength speed work. If we are trying to increase strength of our athlete would it be more beneficial to work maybe around 80-90% 1RM @ ~0.5m/s for that strength-speed phase of their training? I am curious to know your thinking around this. Thank you for all the work you do. I love your content!

@jordanhesse4208 Жыл бұрын

Hi Matt, very great and informative content ! But there is only 1 thing i'm skeptic about, in the max velocity you got more hip flexion than in acceleration normally because it is a cyclical-like action compared to acceleration where it is a piston-like leg action. Also, in max velocity you want to maximize vertical force and therefore the hip flexion while in the acceleration you maximize low leg swing to decrease the vertical airtime and therefore less hip flexion.

@denisbeaulieu5600 2 жыл бұрын

nice, thanks

@dheerajchaudhary6836 3 жыл бұрын

Please make a video on strength and conditioning for Olympic Throws 🙏🏻

@THFCJack1 2 жыл бұрын

What would the RPE for the exercises?

@gothops2632 3 жыл бұрын

Have you ever heard of coach Tony Holler and Feed the Cats training?

@Iammarlonbrown 2 жыл бұрын

Do you make custom workout plans

@theamantk7232 Жыл бұрын

Can you suggest me any book which will helpful for any 100m sprinter ?

@ronlugbill1400 4 ай бұрын

I respectfully disagree with the advice for sprinters to do 400s and 800s for base training in the off-season. It is training sprinters to be slower. Doing more short intervals to build work capacity is ok. IMHO, strength is your base in the off-season. Not distance. I recommend sprinters to do race length or shorter intervals. And lots of recovery work. And mobility. And strength work in the gym in the off-season, and then moving to power work and then faster movements as you get closer to the season. But running much slower than race pace as in 400 and 800 meter intervals can make you slower. Sprinters do not need endurance.

@TheMovementSystem 4 ай бұрын

I've changed my opinion on this. I think you're right

@bryanwhipkey2365 Ай бұрын

I agree with you! Offseason focus should be strength, mobility and speed development over short distances. As the training phase progresses you slowly add distance to the short sprints to build speed endurance/strength (the ability to maintain speed over prescribed distance.)

@oprimecoach1441 3 жыл бұрын

❤️ from 🇮🇳

@trinichinee6426 Жыл бұрын

If the 0.1- 0.2 is the sweet spot for sprinting... What time range is the sweet spot for long distance running

@guchi8884 3 жыл бұрын

Could you please explain why the exercises are grouped by letters? Is it because they’re super sets?

@tupac1971ful 3 жыл бұрын

He explains it in the video. Basically yes, exercises with the same letter are performed as supersets

@michaelbordersmsrdld131 3 жыл бұрын

Where’s the work to rest ratio vid @matt?

@TheMovementSystem 3 жыл бұрын

Here: kzfaq.info/get/bejne/bcx9htBepp_Opnk.html

@Anonymous-jy3ek 3 ай бұрын

What does your day 2 of pre-season do ? Is it speed-strength/power or purely speed ?

@Anonymous-jy3ek 3 ай бұрын

Also why did you include heavy quarter squats in pre season when your training power and speed-strength ?

@TheNietrzezwy Жыл бұрын

"the base" is a myth in short sprinting. Im actually suprised to hear about it on this channel.

@TheMovementSystem Жыл бұрын

It’s not a myth just has to be done right. The base could be extensive plyos and skips. You still need to prepare your tissues for higher intensity and volume of loading. Probably doesn’t need to be with longer distances of running than race distance though. I’ve changed my views on that after talking to more sprinters and coaches. The longer than race distance base work is a good strategy for most runners >800m though.

@TheNietrzezwy Жыл бұрын

@@TheMovementSystem base in terms of aerobic base - yes (you mentionted about 400). Focus on aerobic base? No (yes if it happens inbetween sprint sessions). Long distances like 300, 400 for 100m runners? Most def no in any case.

@krystiandzierwa531 3 жыл бұрын

Maybe next video about training for amercian football?

@meghdaniellama1604 2 жыл бұрын

What about 100m swimmer sprinters where it last from 46 to 52 seconds

@TheMovementSystem 2 жыл бұрын

From an energy system perspective it's similar to training for a 400m run. It's very anaerobic and you want to build capacity of that system to be able to complete the full race without burning out at the end

@meghdaniellama1604 2 жыл бұрын

@@TheMovementSystem ok thanks

@808waimanalo 3 жыл бұрын

Hello sir. Can you do a video on a strength and conditioning program for military in combat roles? Particularly those looking to go through a selection.

@Iammarlonbrown 2 жыл бұрын

Do you do custom programs