strength training for track & field
TRANSCRIPT
STRENGTH TRAINING FOR TRACK & FIELD
JOHN GRACE, MS@john_r_grace
GENERAL CONCEPTS
WHY WE STRENGTH TRAIN
EXERCISE PRESCRIPTION
PERIODIZING STRENGTH
GENERAL CONCEPTS
THE PRINCIPLES OF TRAINING
PROGRESSION
OVERLOAD
IF YOU DON’T USE IT
YOU LOSE IT
SPECIFICITY
WHY WE TRAINThe weight room should be
complementary to the event or sport with the goal of improving
performance and reducing injuries.
RESEARCH ON INJURY REDUCTION
• Follow safe practices and techniques.• Load appropriately for the age & training age.
• Resistance training improves tendon & ligament strength.
• Aids in faster recovery after an injury.
• Can improve muscular imbalances.
• 52 athletes, 13-14 years old; experiment & control groups = 26• Over 12 weeks increased the training load to 80% of 1RM in SQ and BP• Control = 13 injuries vs Experimental = 4 injuries
RESEARCH ON PERFORMANCE
MAXIMAL STRENGTH & SPEED
Wisloff et al.
RESEARCH ON STRENGTH & SPRINTS
SPEED CORRELATIONS
Carl Valle & Derek Hansen
MAXIMAL STRENGTH & VJ
Wisloff et al.
Bourdin et al.
MAXIMAL POWER & THROWS
• 11 collegiate throwers; 8 weeks (4 maximal strength, 4
strength-power).• Max strength enhances force generation and power
production.• Maximum strength can aid in peak RFD.
• High load – low velocities, explosive strength, low load - high velocities
• Neuromuscular adaptations shift force–velocity curve. Force production
is greater at any given velocity.• Take home: train up and down stream on force-velocity curve.
• 8 week training protocol; 4RM half squats 3x/week• 1RM increased 33%; RFD increased 26%• Running economy @ 70% VO2max increased 5%
EXERCISE PRESCRIPTION
PRILEPIN’S CHART
Greg Nuckols
INGREDIENTS
OLYMPIC LIFTS 5-8 sets / 1-3 reps / 2-5 min. rest
SQUAT 4-7 / 3-8 reps / 2-3 min. rest
BENCH PRESS 4-7 sets / 3-8 reps / 2-3 min. rest
PLYOMETRICS LOW VOLUME / HIGH QUALITY / AS NEEDED
MB THROWS 3-5 SETS / 4-6 REPS / 2-4 MIN. REST
ACCESSORY 2-3 SETS / 8-12 REPS / 1-2 MIN. REST
WE HAVE THE SAME
INGREDIETS AS WORLD CLASS
CHEFS YET CAN’T MAKE
WORLD A WORLD CLASS
DISH.
Acceleration
Seated Box Jumps
Clean Pull
Pins Up Squat
Max Velocity
Depth Jumps
Fast CM Hang Snatch
Supramax Quarter Squats
use the characteristics of an exercise to
determine where they should be placed
VARIETY
NOT ENOUGH VARIETY
Adaptation slows or haults
Overuse Injuries
Staleness
TOO MUCH VARIETY
Novelty causes soreness
Soreness decreases muscular force
Getting ahead of the learning curve
VARIETY PERFECTED
Decrease overuse injuries
Provide optimal adaptation
Decreases likelihood of staleness
Constrain intensity within the year
PERIODIZATION
MICROCYCLE
Duration: 5-10 days (typically 7 days)
MESOCYCLE
3 – 6 weeks (typically 4 weeks)
MESOCYCLE
Duration: 3-6 weeks (typically 4 weeks)
MACROCYCLE
Duration: 1– 2 years (typically 1 year)
TAKE HOME POINTS
TAKE HOME POINTS• Understand and use the principles of training.
• Train to increase performance and reduce injury.
• Maximal strength & power should be the main focus in the weightroom.
• Choose the ingredients that complement one another.
• Provide variety when necessary.
