Why & How To Incorporate Strength In Your Training Year

Why & How To Incorporate Strength In Your Training Year | Strength Training For Sprinters

Рет қаралды 11,679

3 жыл бұрын

If you want to be a powerful athlete, you need to be strong relative to your body weight. Learn how and why sprinters and other speed/power athletes should incorporate strength training into their yearly training program.
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There may be outliers who achieve their best performances in the absence of any type of resistance training program, but the vast majority of athletes have untapped potential that can be realized in part through a well designed and properly progressed strength training program.
Today we will cover a few of the benefits of strength training as it relates to speed and power athletes, as well as discuss broadly how strength training should be progressed depending on your current levels of strength.
TIMESTAMPS
00:34 - Motor Unit Recruitment
01:50 - Neuromuscular Inhibition
03:43 - Tissue Stiffness
04:22 - Phase Potentiation
06:40 - Get Strong First
10:25 - Once Strong, Develop Power
12:44 - Strength Maintenance
14:26 - Basic Periodization
17:34 - Conclusion
Topics Covered:
Motor Unit Recruitment
Neuromuscular Inhibition
Tissue Stiffness
Phase Potentiation
Strength In Sprinting
Training Progressions
Develop Strength Before Power
Once You’re Strong, Develop Explosive Power
Strength Is Always A Factor
Example Periodization of Strength Qualities
References
Effectiveness of Traditional Strength vs. Power Training on Muscle Strength, Power and Speed with Youth: A Systematic Review and Meta-Analysis, David G. Behm, James D. Young, Joseph H. D. Whitten, Jonathan C. Reid, Patrick J. Quigley, Jonathan Low, Yimeng Li, Camila D. Lima, Daniel D. Hodgson, Anis Chaouachi, Olaf Prieske and Urs Granacher, Front. Physiol., 30 June 2017, doi.org/10.3389/fphys.2017.00423
The Importance of Muscular Strength: Training Considerations, Timothy J. Suchomel, Sophia Nimphius, Christopher R. Bellon, Michael H. Stone, Sports Med 2018, doi.org/10.1007/s40279-018-08...
Relationships between muscle power output using the stretch-shortening cycle and eccentric maximum strength, Kazuyoshi Miyaguchi, Shinichi Demura, J Strength Cond Res. 2008 Nov;22(6):1735-41. doi: 10.1519/JSC.0b013e318182220a.
#strengthtraining #speedtraining

Пікірлер: 62

@ATHLETE.X 3 жыл бұрын

Article Version of Video: sprintingworkouts.com/blogs/training/why-how-to-incorporate-strength-in-your-training-year-strength-training-for-sprinters TIMESTAMPS 00:34 - Motor Unit Recruitment 01:50 - Neuromuscular Inhibition 03:43 - Tissue Stiffness 04:22 - Phase Potentiation 06:40 - Get Strong First 10:25 - Once Strong, Develop Power 12:44 - Strength Maintenance 14:26 - Basic Periodization 17:34 - Conclusion

@b_reynolds7403 3 жыл бұрын

Thank you 🔥

@gregorysweeting2512 3 жыл бұрын

This presentation is completely thorough,this can be extremely productive,if one understands mesocycles. Keep it up sir. 👍

@ATHLETE.X 3 жыл бұрын

Thanks Gregory!

@philipgardiner6744 7 ай бұрын

Good summary.

@furiauna2321 3 жыл бұрын

I enjoy watching you doing the workouts that you say on your videos, it's very illustrative and exemplar. Thanks and greetings from Argentina

@ATHLETE.X 3 жыл бұрын

Thanks Juan!

@abohya58 3 жыл бұрын

Tactically apply concentrated doses of loading, wish my strength coach would have told me that fifteen years ago. Excellent information, this is how athletes should train their bodies. Love all the videos.

@ATHLETE.X 3 жыл бұрын

Thanks Trel!

@daddyVILLE808 2 жыл бұрын

Great content your a beast ✊

@ATHLETE.X 2 жыл бұрын

Thanks bro

@SimbaUchihaa 29 күн бұрын

I had a sprained ankle during childhood and during my college years. The nervous system really does overreact and compensate like crazy, lost my elasticity

@marcristiano 3 жыл бұрын

Nice vid

@Ev-eq8zn 3 жыл бұрын

Awesome topic.. I spend a lot of time lifting, relatively strong. But sprint specific training really has me feeling all my weaknesses, specifically in my back. Any recommendations on gym work that could help the spinal muscles, the ql, lats and traps? Help me get a hold on posture.. or will more sprinting fix that alone? cheers man

@wirsindkrass 3 жыл бұрын

Hey Cody, just found your channel. After a long pause i started playing soccer again. So i thought about how to train to get faster and discovered your channel. I'll try to get through all of your videos. Great resource for sprinting! There is so much information, it's really difficult to find a point where to start. So, i thought about working on my endurance with anaerobic runs (20m, 50m, 100m sprint intervals) and simple strength endurance + full body workouts. Do you think this is a good start?

@AJ-qx4oi 3 жыл бұрын

Hey, Cody, what's your broad jump?

@akelaanbolt4604 Жыл бұрын

One doubt please do reply. Maximal strength training should be done in offseason or peak season?

@chasecotter3077 3 жыл бұрын

great video,that,s some serious hoops,how often do you do maximum strengh work a week!

@ATHLETE.X 3 жыл бұрын

Thanks Chase! Right now I'll do one exercise 2 or 3 times per week that emphasizes slow strength, and sometimes I'll add in one accessory movement to target the hamstrings, calves, etc. The rest of my training is either jumping, power oriented, or running in some form (acceleration or tempo at the moment).

@bora4589 3 жыл бұрын

How can this content be free?

@NahomeBruk 3 жыл бұрын

i really dont know dawg, this shit is so prescious and can help someone build a full program. its crazy bruh

@athletekingdom1704 3 жыл бұрын

According to you what exercises should a 11 second athlete have to do in gym in legs workout

@lucjan497 3 жыл бұрын

Is power / rate of force development training included in one of your training programs? and in general is that training that focuses on the gym or the actual sprint training?

@ATHLETE.X 3 жыл бұрын

Hey Lucjan, there are lifts that will develop RFD in there, but they are not specifically labeled as such. The off season programs are more general, the pre-season and in-season programs are more speed specific but still include both sprints and lifts.

@mystmuffin3600 Жыл бұрын

Are you saying I should completely quit plyometrics and power training (cleans and snatches) before I have achieved a base strength level (2x bw squat for example)? Is there easier versions of plyos and power training that I can use to progress alongside basic strength training?

@mystmuffin3600 Жыл бұрын

Pinging this comment again so you get notified

@zannon7 Жыл бұрын

Instead of focusing on strength first then going to power and plyometrics,I have a strength day and power day in my weekly schedule and I do 1-2 plyometric exercises 5 days a week so I’m slowly progressing in every part :D

@zannon7 Жыл бұрын

Btw idk if this would be good for y’all too cuz I can squat 2x body weight for 2-3 reps so I think I have already built the strength sooo ig if you guys aren’t really strong then you should focus on building raw strength for 3-4 weeks then move on to power and plyos but I still recommend you sprint and plyo even in the strength stages bcuz it helps maintain the fast RFD

@leoswartzburg2837 3 жыл бұрын

You talked about being able to squat twice your bodyweight, is that for a 1 rep max or is it twice bodyweight for multiple reps?

@ATHLETE.X 3 жыл бұрын

1-RM is what they talk about in the research

@danielm.m.7654 3 жыл бұрын

Do u write scrips and read it aloud in your videos or u just talk naturally? U speak so well

@ATHLETE.X 3 жыл бұрын

Depends on the video, but when it’s a more dense topic like yesterday’s video then I use a script. Thanks for the compliment 💪🏽

@danielm.m.7654 3 жыл бұрын

@@ATHLETE.X awesome

@nickminazhetdinov8410 2 жыл бұрын

What's this app that shows your time of force application in this video?

@ATHLETE.X 2 жыл бұрын

Hey Nick, the main two apps I used a MyJump2 and VMaxPro which is a bar velocity meter

@mpollzzie0707 3 жыл бұрын

I see on your website you have sprinting programs. Do you have strength training programs?

@ATHLETE.X 3 жыл бұрын

Hey Mike, I should have some strength only programs out in the near future. Thanks for asking!

@mpollzzie0707 3 жыл бұрын

@@ATHLETE.X your content is great.

@3DHDcat 3 жыл бұрын

What's the first exercise called

@HM-qe9pd 3 жыл бұрын

Hand supported SSB Half Split Squat Lunge Forward

@3DHDcat 3 жыл бұрын

@@HM-qe9pd this is done for high reps I assume

@zizoaz3139 3 жыл бұрын

I'm just curious what's your 100 time

@ATHLETE.X 3 жыл бұрын

10.66 is my personal best

@zizoaz3139 3 жыл бұрын

@@ATHLETE.X thanks sir

@jaygaming6 2 жыл бұрын

I would like to know ur 100 meter time please

@vegardkyseth5031 10 ай бұрын

Do you train to faliure?

@syomaromar- 3 жыл бұрын

hi code . heavy wight lift can improve top speed sprint im new in lift 2 month .

@zizoaz3139 3 жыл бұрын

Which supplement helps you lift weights?

@ATHLETE.X 3 жыл бұрын

Creatine helps a little bit but nothing crazy noticeable. Vitamin D helps strength as well.

@zizoaz3139 3 жыл бұрын

@@ATHLETE.X thank you you're d best

@ATHLETE.X 3 жыл бұрын

@@marktolit5356 How and what is the evidence? People who claim it hurts the kidneys are confused about creatine and creatinine.

@zizoaz3139 3 жыл бұрын

@@marktolit5356 who told you that it has helped me a lot

@zizoaz3139 3 жыл бұрын

@@ATHLETE.X one more question sir. My weight is 67kg should I gain more weight.

@mikedunmore5238 3 жыл бұрын

Change your name to Althene X 😂

@ATHLETE.X 3 жыл бұрын

Lol I don't need the fake weight fanboys to show up

@athletekingdom1704 3 жыл бұрын

Sir please reply

@Leonidas-eu9bb 3 жыл бұрын

you focus way too much on weights. Being strong generally helps with performance. But that doesn't mean we should do resistance training to get there. Strength is very specific. Improved lifting strength doesn't translate into running strength! Classic strength training more likely will decrease your skill (sprinting) because of the accumulation of fatigue. We only have a certain capacity to use. Doing more strength training presupposes doing less skill/sprint training. => decrease in sprint performance. Doing both will quickly overtax our bodies. So non specific training should have a place in highly trained athletes. In my opinion the biggest factor for performance stagnation is forcing the 'training' especially the non specific training.