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How to Improve Acceleration:
The Role of Strength and Power Training
by Jim Hiserman, C.S.C.S
In order for successful acceleration mechanics to be performed, the sprinter must
execute a technically efficient and powerful start, so as to allow for the optimal body
lean and posture necessary for a sound entry into the acceleration phase.
The role of Strength/Power Training in all phases of the sprint race cannot be
underestimated. Any discussion of Acceleration Mechanics specific to teaching
sprinters to properly execute the Acceleration Phase of the sprint race must take into
account the relationship between proper mechanics and the strength/power required to
do so.
In “The Mechanics of Sprinting and Hurdling” (Dr. R. Mann, self published, 2007), Dr.
Ralph Mann points out several elemental relationships between strength and the ability
to be more mechanically efficient or productive in the various areas/phases of the
sprint race.
Dr. Mann cites three specific examples of this Strength/Mechanical Efficiency
relationship affecting a proper Sprint Start and the ability to perform a successful
acceleration phase.
1) Greater strength allows for the athlete to produce greater horizontal forces in the
Start (pg. 52).
2) Greater horizontal force produced at the Start allows for the sprinter to stay lower at
the Start (pg.52).
3) Success in the short sprint race is determined by the ability of the sprinter to
generate great amounts of explosive strength at the proper time. (pg. 91).
Mann’s analysis of sprinters found that weaker athletes tend to “pop up” during the
Start because lesser amounts of horizontal force produced at the Start creates the need
for the athlete to move the center of gravity vertically in order to maintain balance.
Given the need for the “falling or leaning” body position to properly execute a
successful acceleration phase, block start mechanics must be incorporated into the drills
used in teaching proper acceleration mechanics.
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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Glen Mills, coach of Usain Bolt and many world class sprinters, alluded to the role of
strength in the acceleration phase (termed Drive by many coaches) in an interview
where he echoed the statements by Dr. Mann; “…the athlete has to stay in the crouch
position while developing maximum power. If the athlete does not have the strength to
carry the drive phase long enough then it has to be aborted so he can go into the
transition earlier.”
Incorporation of relevant MAXIMUM STRENTH (also termed Static), EXPLOSIVE
STRENGTH (also termed Dynamic) AND ELASTIC STRENGTH development exercises
into the overall sprint-training program cannot be argued in view of the proven
interdependence between Strength and the ability to optimally perform the proven
principals of Sprint Mechanics in all phases of the short sprint race.
Since Part 4 of this Acceleration Article will deal with Elastic Strength (or Plyometric
Training), this section will focus on Maximum Strength and Explosive Strength
Training exercises proven to be relevant to proper execution of Start, Acceleration and
Maximum Velocity phases of the sprint race.
Both Maximum Strength and Explosive Strength exercises must be used in order to
address both Intramuscular and Intermuscular coordination factors. Through the
proper mixing of Maximum and Explosive Strength exercises, Recruitment, Rate
Coding and Synchronization can be optimally developed through use of exercises that
coordinate the amount of force, speed of movement and precision of movement
patterns applicable to effective sprint mechanics. Use of exercises that cover the entire
Force-Velocity Curve, with an emphasis on moving the curve to left over time, cannot
be done with a proper mix of Maximum, Explosive and Elastic Strength exercises.
There seems to be a considerable amount of confusion among coaches about the need
for Maximum Strength exercises to be included with Explosive Strength exercises in the
training of sprinters. The idea that lifting heavy loads in a relatively slow manner is of
no use to the high speed movements of sprinters needs to revisited in light of the
specific research findings provided in “Strength and Power in Sport”, (P.V. Komi, IOC
Medical Commission, 1992). Some of these specific findings are listed below.
1) High threshold Fast Twitch Glycolytic (FTb) Muscle Units are NOT recruited
UNTIL force exceeds 90% of Maximum Strength (pg. 250).
2) Training with high velocity movements increases high velocity strength (pg.
263).
3) The load to be overcome and the movement time are the main factors in
developing Rate of Force Development. If the load to be overcome is light, IRFD
(Initial Rate of Force Development) predominates. If the load to be overcome is
high, then MRFD (Maximum Rate of Force Dev.) predominates. For movements
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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with a duration of 250ms or less (sprinting), BOTH IRFD and MRFD are the main
factors (pg. 381).
4) Maximal Strength and Power are not distinct entities. Maximum Strength is the
basic quality that influences power performance (pg. 383).
5) Improvements in Power have been shown to result from high intensity strength
training, jump training under increased stretching loads and movement specific
exercises requiring muscular coordination training (pg. 384, 385).
6) The use of training methods involving, maximal and near maximal contractions,
cause a remarkable increase in RFD accompanied by an increase in movement
speed (pg. 392).
7) RFD directed training should take precedence in the Preparation Phases but not
be completely eliminated at any time of the training year (pg. 392).
Understanding the neural adaptations to the various strength training methods will
allow for an intelligent selection of specific exercises and their proper integration into
the overall training plan of each individual.
Strength/Power Training Plans must address the training age of the individuals within
the sprint group. Beginning/Novice sprinters require different considerations than
Intermediate and Advanced athletes. For example, research shows that Maximum
Strength increases will also lead to increases in Power and the ability to generate force
at fast speeds, especially in less experienced athletes. Training plans for
Beginning/Novice athletes should contain more emphasis on Maximum Strength
development and the teaching of proper lifting mechanics.
Each individual sprinter’s needs vary according to body type, training age and current
strength and power levels compared to their lean mass volume. Although all sprinters
need a blend of Maximum Strength, Explosive Strength and Elastic Strength (along with
Core Strength), the actual volume, intensity and frequency of each type of strength
training needs to be adjusted for individual needs.
Athletes with high levels of Maximum Strength would benefit from a greater emphasis
of Explosive Strength. Once Maximum Strength is elevated to optimum levels, it can be
maintained with minimal work and emphasis placed on Explosive Strength and higher
intensity plyometric (Elastic Strength) work.
Elastic Strength is also important to all sprinters but those sprinters who have lower
levels of Maximum Strength would be exposed to injury if plyometric training at higher
intensity levels is implemented without elevation of Maximum Strength to levels that
allow for the increase of intensity in plyometric training.
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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Explanations and examples of the Neural and Physiological Adaptations of Maximum,
Explosive and Elastic Strength Training Methods can be found in Strength & Power
Training for Maximum Speed (Jim Hiserman, 2010).
Training plans for Intermediate and Advanced athletes, while not abandoning
Maximum Strength, can mix in more Explosive Strength exercises. Maximum Strength
is the pre-cursor to Power and any drop in Maximum Strength will bring a
corresponding drop in Power.This is the reason that many researchers have advocated
the continued use of Maximum Strength Training throughout the Training Year because
the increased Rate of Force Development continues to be transferable throughout the
entire range of the Force-Velocity Curve.
A better understanding for design considerations, based on training ages, can be found
on pages 274-285 in “Principles and Practice of Resistance Training”, (Dr. M. Stone, M.
Stone, Dr. A. Sands, Human Kinetics, 2007).
Strength and Power Training exercise selection must take into consideration many other
factors such as selection of: proper volumes, proper intensities, rest intervals and
integration into the overall sprint-training sessions.
The difference between Maximum Strength and Explosive Strength training can be
found in the load and speed of movement of the exercises. The following Foundational
Strength/Power Training Exercises are categorized according to the specific types of
(Maximum or Explosive) strength and their high correlation to sprint performance
improvement.
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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MAXIMAL STRENGTH (STATIC) EXERCISES:
Back Squats (varying depths from below Parallel, 40-70 and 70- 90 degrees ) and
Deadlifts (Clean, Romanian & Snatch styles)
EXPLOSIVE STRENGTH (DYNAMIC)) EXERCISES:
Clean Pulls, Snatch Pulls (both w/and w/out jumps), Cleans, Snatches (from ground,
knee and thigh starting positions), Combination Lifts (Clean & Jerk, Clean/Front Squat,
Clean to Push Press, Snatch to Overhead Squat, etc.), Squat Jumps (30% of 1rm), Speed
Squats @50-60% of 1rm, varying Eccentric or Drop Squats with Concentric or Pause
Squats and Maximum Speed Squats, Static Box Hops and Counter Movement Box Hops
ON TRACK EXERCISES FOR EXPLOSIVE STRENGTH
Sled Pulls involve sprinting with weighted sleds and provide excellent means with
which to develop the explosive strength specific to the Acceleration and Maximum
Velocity phases of the sprint race. In order for Sled Pulls to be effective for the
development of explosive strength specific to Max Velocity, sled weight should not
exceed 10% of the sprinter’s body weight OR slow the sprinter down by more than 10%.
Sprinters can use Three Point/Cheetah Sprint Start, Falling or Static Sprint Starts for
distances of 20-40m. The sled should be attached to belts that are fastened around the
sprinter’s waist, NOT SHOULDERS.
For purposes of developing explosive strength specific to the Acceleration phase,
weights used should be heavier than those used in Maximum Velocity sled pulls.
Weights vary with the strength and speed levels of different sprinters but usually range
between 10-30% of the sprinters body weight. Three or Four Point Starts are used with
emphasis on explosive extension of the ankle, knee and hip joints in a “falling at the
hips” position requiring longer ground contact time with greater force application in
the beginning steps with gradually decreasing ground contact time through the
remainder of the sprint. This type of Sled Pull, specific to Acceleration, should not
exceed 15-20m.
The Overhead Backward MedBall Toss is another excellent “on track” explosive
strength exercise that is specific to the Start phase when used from a static squat
position. This mimics the “triple extension” action of ankle, knee, hip joints. Maximum,
explosive efforts, aimed at complete extension of all three joints while accelerating the
MB as high overhead and with maximum velocity at release, is an excellent way of
priming the neuromuscular system for explosive block start work.
Overhead Backwards MB Toss from One or Two Jumps provides another explosive
strength exercise specific to the Acceleration phase of the sprint race. Employment of
the Stretch Shortening Cycle allows for powerful eccentric contractions, activated by the
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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jump or jumps, to produce more explosive concentric contractions of the ankle, knee
and hip extensors.
Bullet Belt-Resisted Starts and Short Sprints provide athletes with an excellent mix of
applying explosive strength development and the teaching of correct acceleration phase
posture/mechanics.
Using the belt to resist or hold the athlete during the block start allows for proper
emphasis on the “triple extension” of the ankle, knee and hip. Use of the belt gives the
athlete a feel for the “falling or leaning” position necessary to begin a successful
acceleration phase without fear of falling. Once starting mechanics have been perfected,
the athlete can set the amount of resistance to release him/her upon full extension in the
blocks.
The belt can also be used to hold the athlete while transitioning from a standing to
“falling at the hip” position into first few sprint steps before being released.
Utilizing the many variations of drills used in teaching Acceleration Mechanics,
requires a careful planning strategy that integrates On-Track Sprint work with
Strength/Power Development work according to the time of the Training Year and the
needs of the individual.
"Learning without thought is labor lost; thought without learning is perilous."
- Confucius
An example of a Strength and Power Training Plan that can be integrated into sprint
training programs, using a 4 week Cycle-Length Pattern, appears below. Examples of
exercises, volumes and intensities are reflective of training during the Preparation
Phase of the Training Year.
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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Week
-------Day
Strength Endurance
Week
Power Speed
Week
Maximum
Strength
Week
Speed
Week
Mon.
Clean Pulls/Cleans
(floor), 3 x 5, light;
Squat (70-90deg), 3 x
8-10 @ 70-75%; CM
Box Jump, 3 x 3;
Cleans/Clean
Pulls(thigh), 3
x 3 fast; Jump
Squat, 3 x 5 @
30-35%1rm,
MB Overhead
Backwards
Toss w/one
jump, 3 x 2
Cleans (floor)
heavy, 4 x 2,
Squat (45-60
degrees) 4 x 3-4
@ 85-90% 1rm;
Static Box Hop
3x3
Clean Pull
w/jump 4 x 2,
light, fast;
Speed Squat 3
x 8 @ 50-55%
1rm
w/70degrees at
bottom, CM
Box Jumps 3 x
3
Incline
DBPress>optional
Wed.
Clean Deadlift, 3 x 46,light; Clean/Clean
Pulls(knee), 3 x 4
Med.; Push Press, 3 x
4 Med.
Romanian
Deadlift,3 x 68; Snatch Jump
3 x 3; MB
Between Legs
Forward
Tossw/1 jump,
3x2
Snatch
Deadlift 4 x 2,
heavy; Clean
Pulls (floor) 4 x
2, heavy; Push
Press>
optional
Single Leg DB
Deadlift 3 x 6
each leg;
Cleans (thigh)
3 x 4, light, fast
CM Box Jumps
3x3
Fri.
Snatch Pulls(floor) 3
x 4, light; CM Box
Jumps 3 x 3, Split
Squat (Single leg), 3
x 8, light; Bench
Press>optional
Snatch Drop to
Squat 3 x 3,
CM Box Jumps
3 x 3;
DB
Cleans>option
al
Med.; Snatch
Pull 4 x 2,
heavy;
Static Box
Hops 3 x 3
Snatch Jump 3
x 3, light, fast;
DB Cleans
(knee) 3 x 4,
fast w/jump
During the Preparation Phase all track training sessions take place prior to strength
work. Monday/Wed/Friday track work involves starts/accelerations & short sprints
on Mondays and Fridays w/ easy grass tempo on Wednesdays.
Elastic Strength work done in the Preparation Phase would be of lower intensity and
take place after the warm-up and just prior to Energy System Work (Extensive Tempo,
etc.) on Tuesday and Thursday.
The above plan is intended to provide an example of both a method of Periodization,
through the use of a Four Week Block, and methods of mixing Maximum, Explosive
and Elastic Strength training into the overall training plan. Greater detail can be found
in Strength & Power Training for Maximum Speed (Jim Hiserman, 2010).
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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About the Author:
Jim Hiserman is the author of the books Program Design Method for Sprints
& Hurdle Training and Strength and Power for Maximum Speed.
References:
Copyright 2010 by Jim Hiserman, reprinted courtesy of Speedendurance.com
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