Bridge the Gap: Sprint-Resisted Training
By
Josh Bryant
“Heredity only deals the cards; environment and training plays the hand”(1).
It’s possible for an athlete to improve in every phase of playing speed, whether
it be maximum miles per hour, stopping and starting, feinting, faking and
cutting, or multi-directional high speed acceleration with a complete “holistic”
speed development plan (1). Genetically gifted athletes may be fast with little
work or preparation, but they are nowhere near their genetic limitations with
regards to maximum speed.
The most important factor to work on in order to increase your start,
acceleration, and maximum speed is to increase “ground contact forces.” These
forces are determined by the speed-strength of muscles pushing action away from
the ground in the start as well as by acceleration, maximum speed, and speed
endurance. The athlete’s speed-strength to body weight ratio comes into play
here (1). Ground contact forces determine the maximum speed an athlete can reach
(1). For each pound of body weight, 2.15 additional pounds of ground contact
force are needed just to maintain an athlete’s starting, acceleration, and
maximum speed (1). So, if an athlete packs on an additional ten pounds of mass,
he will need an additional 21.5 pounds of ground contact force, regardless of
the composition of the added mass.
In my opinion, the deadlift is the single best test for speed-strength
(ground contact forces). It is technically simple, and an athlete should strive
for 2.5 times his body weight, though 2.2 times his body weight is considered
good. Other good tests are the double leg press and single leg kick back. One
must also test for muscle imbalances. Examples are the leg extension and the leg
curl. Ideally, the ratio would be 1:1. However, a 3:2 leg extension to leg curl
ratio is acceptable. Testing the strength of the right and left leg
comparatively is recommended.
If athletes want to maintain their speed with added mass, they must focus on
training speed-strength. Sport loading is the preferred method using free
weights (deadlifts, cleans). Resistive sprinting with sleds, harnesses, weights,
inclines (1), and of course, sand, which my good friend Matt Poe introduced me
to, are also helpful. We are going to look at how to effectively apply
sprint-resisted training.
The object of sprint-resisted training is to use resistance without retarding
sprint mechanics (2). The idea of “work fast” is crucial in any power sport and
in improving speed (1). In general, a ten percent or greater change in external
resistance negatively impacts movement kinetics and overall sprint technique
(2). This formula is a guideline, not a rule set in stone. Analyzing sprint
mechanics by a qualified professional is more valid than any formula. Two
aspects of sprint mechanics must be emphasized to get the desired speed training
effect—explosive arm and punching action and explosive leg drive off the ground
(2). When performing sprints, try not to drop below five percent of your maximum
speed (1). As long as a coach is timing, this is not hard to track.
Weighted body suits, vests, and shorts can distribute the load over each
segment of one’s body. Stan Plagenhoef invented a weighted strap system that
accomplishes this. It’s probably the best on the market (1). Plagenhoef’s suit
has four sections—the upper body, arms, upper leg, and lower leg. This suit
distributes the weight to attain specific sprint loading (1). Bosco’s research
in 1985 showed that with proper use of sport loading, power output and sprint
performance improved. The average improvement in vertical jump was ten
centimeters after just three weeks of training (1). A similar study at Brigham
Young University on female athletes confirmed Bosco’s findings. Subjects
increased vertical jumps by five centimeters using weight vests that were an
average of ten percent of the participant’s body weight (1).
Some athletes are concerned with injury of the back, knee, and ankle joints.
Other’s prime concern is deterioration of form, function, and range of motion.
This is highly unlikely unless the vest or other weighted clothing fits poorly
or the athlete ignores presented guidelines. Proper use of a weighted vest will
strengthen key muscles and convert the gains made into the neuromuscular pattern
of sprinting (1).
The National Association of Speed and Explosion (NASE) has guidelines on
which vests to use for different phases of training. For strength endurance, one
to 20 pounds can be used, and for speed and quickness, one to eight pounds can
be used.
The question now is how to properly integrate this information into a
training program. For a minimum of 20 minutes and up to 30 minutes, focus on
proper mechanics and technique mastery with no added resistance. Focus on a
specific skill of your sport. A basketball player might practice a jump shot.
The next step is drill mastery. You can begin by slowing the movements down, and
as your confidence increases, move toward game-like conditions with no added
resistance. During the third step, add the weight vest and shorts. They will
serve as a superb training aid for strengthening, integrating, and automating
movement patterns (1).
Here are some guidelines for using speed vests. For the starting zone from 0
to 20 meters, use one to 20 pounds of resistance for 15 to 30 minutes. For
working the acceleration zone of 0 to 30 meters, use one to 20 pounds of
resistance for 15 to 30 minutes. For the flying zone of 20 to 40 meters, use one
to four pounds for 15 to 30 minutes. The 90 percent zone should use one to four
pounds for 100 to 300 meters for 15 to 30 minutes. The speed endurance zone
should use one to eight pounds for 15 to 30 minutes, and for aerobic work, use
the same weight for 30 to 60 minutes (1). Be aware of the periodization factor
in resistance and intensity, and look at the energy systems being used.
The Austin leg drive machine is a helpful piece of equipment for specific
sport loading sprint resistance. This piece of equipment is expensive, and most
people do not have easy access to it. We won’t look at it in depth because of
this. The action closely mimics the start and acceleration phase of sprinting
(1). Be aware of this piece of equipment and take advantage of it if you have
access to it!
Harness sprinting requires wearing a harness on your waist. You can pull
another person or a sled (3). An advantage to harness sprinting is that near
maximal velocity is achieved, but a constant load is placed on the hip flexors.
Mike Boyle says of weighted sleds, “Weighted sled drills target the specific
muscles used in sprinting and help to bridge the gap between form running drills
and weight room exercises.” He goes on to say, “Many athletes can squat large
amounts of weight. Far fewer athletes seem to be able to run fast. A weighted
sled teaches strong athletes how to produce the type of force that moves them
forward.” Some coaches may spend too much time on sprinting technique and not
enough on force application. Boyle has made this same point.
The surface an athlete trains on is important, whether it is grass, turf, or
sand. If your mechanics or speed is suffering, look at the resistance you are
using and the surface you are training on. Both may need to be changed. With
sleds, keep the rest periods long to allow for full recovery.
Russian sprint coaches developed speed parachutes. They overload the muscles
during high speed sprinting (3). Once the parachute is attached, short sprints
of 20 to 50 yards are run for three to 15 repetitions (3). Make sure proper
sprint mechanics are mastered before using the parachute. A technique some
athletes use is to run 10 to 20 yards with the parachute and then release it.
This will cause the athlete to surge forward and overload the fast twitch muscle
fibers (3). Again, allow long rest periods for recovery.
An old school technique for developing leg power is running stadium stairs at
the local stadium. The entire body will be overloaded during the sprinting
motion (3). First, find stairs that will support your weight. The number of
repetitions will vary because of the size of the stadium. Sprinting up the
stairs at the Rose Bowl is different than sprinting up stadiums at a 2-A high
school.
Start conservatively and gradually build up intensity (3). Perform different
variations of stadium sprinting. For example, try one stair at a time and then
two stairs at a time. Advanced athletes may even add a weighted vest. Sprinting
stadium stairs forces your legs to extend vigorously during the push off phase
of the running stride, and you have to absorb shock as you land. This will
develop dynamic leg strength that will require minimal stride length with very
little impact, which isn’t possible using a stair stepper machine (3).
The law of acceleration states “a force applied to a body causes an
acceleration of that body of a magnitude proportional to that force in the
direction of the force and inversely proportional to the body’s mass” (4). In
terms an athlete can understand, if you weigh 200 pounds, the ground puts back
430 pounds of force, or 2.15 times your body weight. This is true if you have
mastered correct biomechanics while sprinting.
Assuming correct technique, your body is in motion (4). Now, add a 45-pound
plate behind you. This added factor is going to put your body in a stage of
muscle cell recruitment. The amount of energy being used is enough to just pull
the sled (4). When the athlete takes off without the sled, he will feel faster.
His muscles have remembered using the added resistance and they make sure those
additional muscle cells will be ready for the next sprint (4). With multiple
repetitions, the feeling turns into actually being faster.
The ground works like a trampoline. Shock is absorbed by the ground and then
shot back. Sand has multiple levels. In soft sand that is three-feet deep, the
athlete will sink around three inches with each step. The average shoe sole is
one half inch. Every inch of sunken sand means that you are running on two
different levels. If you sink three inches, you will run on six different
levels. The soft sand absorbs 100 percent of the applied force, yet only throws
back a small percentage at the athlete. You will be required to pull your legs
and body out of six different levels. This will require a greater energy supply
and greater muscular strength than a hard surface (4).
“Anaerobic hell” is the result, like late in the game when you have to dig
deep. Acceleration must be accomplished without depending on the ground’s
primary force reaction. Your ATP stores from the phosphagen system will de
depleted at a much more rapid rate (4). Training in sand with a proper program
design will make you feel like you are accelerating downhill.
The following program was recommended by Matt Poe, a speed training mentor of
mine. These are his words and his template to increase your 40-yard dash time.
This is for someone with six weeks to prepare for the combine looking to
decrease his 40-yard time.
With a sled and enough weight added to keep the correct biomechanics, try
this pyramid at 200 percent effort:
Four 10s in the sand, four 10s on the field
Two-minute break
Three 20s in the sand, three 20s on the field
Three-minute break
Two 30s in the sand, two 30s on the field
Four-minute break
One 40 in the sand, one 40 on the field
Please do not throw up in the sand!
Sprint-resisted training and utilizing proper mechanics is crucial to any
speed development program. If an athlete gets stronger in the weight room, he
has to be able to create greater ground contact forces. Sprint-resisted training
bridges the gap between weight room strength and speed potential.
Sprint-resisted training will allow an athlete to perform when the rubber hits
the road.
References
- Dintiman George B, et al. NASE Certification Book.
- Harris Janet C, et al. Essentials of Strength Training and Conditioning.
- Fahey Thomas D. ISSA Specialist in Sports Conditioning.
- Poe Matt. “Understand the Sand.” Intensity Magazine.
Josh Bryant works as a strength and conditioning coach at Kennedale High
School in Kennedale, Texas, and as a personal trainer. He received his
bachelor’s of arts degree from Cal State University–Northridge. As a teenager at
275 lbs, Josh won the USAPL Teenage Nationals with a 1,824-lb total in only his
third full meet. He was also ranked #1 by Powerlifting USA for Teenagers in 2001
with a 727-lb squat, a 512-lb bench, and a 1835-lb total. In 2003, he became the
youngest person to bench press 600 lbs raw in powerlifting history at the USPF
Texas Cup in Austin, Texas. For more information, visit www.joshstrength.com.
Elite Fitness Systems strives to be a recognized leader in the strength
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