Track and Field Toolbox

Do the Squat and Deadlift Improve Sprinting Speed?

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This article was provided by Complete Track and Field

Based on the evidence, both in the real world and from research settings the consensus is pretty obvious that both the squat and deadlift help us run faster.

By Travis Hansen,

Do the squat and dead lift improve sprinting speed?

Since I first entered into the speed training realm, there has always been some degree of debate amongst many professionals concerning whether or not the squat and or deadlift was necessary for increasing human running speed.  In this article we will explore several studies and sub-topics and find out whether or not this type of exercise is indeed essential for a sprinter or athlete.

Before I go on though, I want to be clear that I’m not advocating either of these 2 specific exercises as the be all end all to speed training, as there are several other elements that need to be a part of an athlete’s program in order to yield maximal benefit from training.

However, based on the evidence, both in the real world and from research settings the consensus is pretty obvious that both the squat and deadlift help us run faster.  Look at several high levels coaches throughout the field and throughout history (i.e. Charlie Francis) and you will notice that they opted to integrate heavy lower body strength training at precise times throughout the annual training plan to improve performance to the highest degree possible.

Right now I want to review a handful of studies that I located on the topic.

The first study comes from Wisloff in 2004 on a large group of elite soccer players.  Please note, that about half of the research that I’m going to disclose to you references primarily team sport athletes.  At the end of the article I’ll show you why this information is still very valuable and practical for sprinters, so just stay with me.  What Wisloff found was that half-strength squat performance correlated very strongly with vertical jump height and 40 yard dash performance.

Related Article: Top 5 Sandbag Training Exercises 

The next study I found is compliments of a researcher by the name of Young from the Strength and Conditioning Journal.  Young was able to determine that relative strength (strength to bodyweight ratio) levels and quadricep development were key regulators of short sprint ability, while glute and hamstring strength along with reactive strength (force production with motion present) were largely responsible for maximum speed capacity.

Obviously, both the squat and deadlift are great training means for satisfying the initial training qualities mentioned in this particular study.  Moreover, in 1999 there was another study from Mcbride that assessed the power outputs through various exercise tests for an elite group of powerlifters, olympic lifters, and sprinters.  Power to bodyweight ratio scores were the highest in sprinters, with olympic lifters coming in a close second.

What may be surprising to some though is that the average strength to bodyweight ratio for the sprinting group was 2.5 times their own bodyweight!

Read: Body Weight Circuits 

The next study comes from Mann and his team who filmed several male and female sprinters in competition.  What they found through a thorough mechanical assessment was that strength acquisition and technical proficiency were 2 essential qualities that the better sprinters possessed.

Finally, I was able to locate 4 more studies and a credible online scientific review from Bret Contreras which indicated that either relative strength, concentric half squat strength, and or leg stiffness showed a strong relationship with either 40 yard or 100 meter dash performances.

I should also mention that there is pretty split debate it seems on whether or not general strength or specific strength is necessary for advanced level sprinters.  Everywhere I read and researched agreed that building a solid base of maximum strength will help out any novice or intermediate level sprinter, but it’s not entirely clear whether or not building a ridiculous squat or deadlift will improve an elite runner.

Here is something to consider though for elite athletes.  There is absolutely no doubt that with very low ground contact times exhibited by elite sprinters much of what is acquired under or over a heavy bar in the weight room will not transfer onto the track in terms of absolute force production, unfortunately.  But with the margin of skill sharing an inverse relationship with the level of sprinter, every little bit will count in the long run, and why not put yourself or an athlete you train in the best position to excel?

Moreover, every study showed the value of building a heavy squat or deadlift and the positive effects it had on the quadriceps, vertical force production, and acceleration levels which are important for all sprinters and athletes. 

I’m sure there are several advanced level sprinters and coaches who still undermine the value this type of training has to offer because there guys or girls are currently good enough, or they are apprehensive for whatever reason, or ignorant, but it could be a game changer, especially in longer bodytypes.

Another common issue I see relevant to this discussion is the over emphasis still placed on speed and special endurance work in many of the local track programs I see and the feedback we get from the sprinters who train with us.  I’m not sure how this relates elsewhere on a national scale, but I figure it’s worth mentioning in case anyone else encounters the same thing I do on a regular basis.

There is no doubt specific endurance training is essential to lowering times, and it’s arguably the  least labor intensive and smartest approach for beginners and intermediates, but at some point there will need to be an equal focus on both general and specific strength development for further progress, facilitated recovery, and injury prevention purposes over the long-term.

Coaching Resource: Weight Training for Speed, Power and Sports Performance 

Lastly, although all of the force gained in the weight room will not directly carryover in practice and competition, there still may be much benefit to be had physiologically.  There are several local adaptations that occur in the presence of heavy strength work in the form of squatting and deadlifting that should not be overlooked by the track and field population.

For example, increased motor unit recruitment/synchronization, local hypertrophy, and fast twitch fiber conversion to name a few.  All of which could lead to greater power and rate of force development when the time comes.  In other words, strength work could prime and potentially enhance what speed training delivers for the athlete.

In the next article, I will bring everything I have to the table on which type of squatting and deadlifting you should primarily perform if you are a sprinter or athlete, so stay tuned…


Contrast Training Method for Sprinters

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What is Contrast Training? How can it help sprinters develop more speed?

This article was provided by Complete Track and Field and is republished here with permission

By Travis Hansen

Before I dive into the details for why sprinters and athletes should utilize this type of training, I’m going to first define what it is exactly.  Contrast Training was first introduced to me by Louie Simmons at Westside Barbell.  This type of training involves a “contrast” or some source of variable resistance as you perform an exercise throughout a range of motion.  Bands and chains placed around the bar are the most common implements used to create this effect.

Contrast Training addresses the concept of “Accommodating Resistance.”  Due to changes in the detail of movement throughout an exercise, the degree of difficulty or level of resistance working against us changes automatically.  I’m sure many are probably familiar with what I’m talking about.  Take the back squat as an example.  At the top it is easier to move the load versus the bottom of the movement.  Bands and chains then ensure that you provide more resistance where the load is lower so you work harder and build strength throughout a full range of motion.

Fortunately, this style of training can provide value to your speed and power development efforts as well.  Below I’m going to introduce a few concepts, and then show you how they help

#1-Teaching Triple Extension

#2-Control and Stability

#3-Length-Tension Relationship

#4-Overload

#5-Speed and Power

This is one of the features of this style of training that I enjoy the most.  Traditionally, sprinters and athletes have regularly utilized bounding variations and other types of plyometrics to really ingrain leg drive and propulsion which creates triple extension at the ankle, knee, and hip, among other things, and I view contrast training in the same light.  It’s just another way of accomplishing this objective.

Our neuromuscular system tends to relax and quit driving during a lift as we reach lockout, or extension in a lift.  By adding a source of continuous overload via bands and chains, the muscles are forced to continue contracting harder and harder during the exercise, as we reach extension.

Triple extension is a key precursor to stiffness, vertical force production, stride length, and higher running speed, and any max effort squat or deadlift variation combined with contrast is going to reinforce the development of these abilities in the sprinter or athlete.  What is interesting is that 2 studies found that muscle activity of the quadriceps and hamstrings increased with contrast training versus non-contrast work. 1 2

Another benefit of working with bands and chains is that they require a sprinter or athlete to tighten up.  Any subtle change in body position will cause the bands to react, or the chains to sway in all directions, and we have to instantly maintain control of the bar by creating tension and stability at our joints.  I should note that even though bands and chains are generally implemented bilaterally off two legs or two arms, they can still be used unilaterally to really accentuate this effect like with sprinting.  I still think bilateral work can have some carryover though.

Control and preventing energy leaks during sprinting such as too much trunk rotation, or knee collapse is more common in beginner-intermediate level sprinters and can be remedied some with this approach, but there is still value to be had with contrast work for higher level athletes as well, which I will discuss shortly.

The next element has to deal with our muscle’s natural stretch to strength ratio, referred to as “Length-Tension Relationship.”  Quite simply, if we stretch a muscle too much it loses force potential and vice versa.  Keep in mind that this can be overcome by neural processes, and I’m referring only to the muscle here.  It’s understood that if a sprinter is too stiff when they land, then they will not rebound off of the ground and run as fast.  On the contrary, too much bend or compliancy and speed is lost.

There has to be a certain degree of pre-stretch to a muscle in order for it to act with more strength and power.  Keeping this in mind, there then becomes a standard range of motion where our muscles act most explosively during each movement.  The actual value that I located for this function is not practical and doesn’t make sense so I’m not going to reference it here.  But if you learn to analyze joint angles of the lower extremities during athletic based movements such as sprinting, jumping, and cutting it would seem that a three quarter to half squat seems to be optimal for power.  You can produce a high amount of force and express it fast at these points.

Analyzing a squat and deadlift with contrast, you will notice that the resistance and overload is peaking or near it in these ranges of motion.  Thus, you could argue that contrast training helps to optimize strength production in the ranges of motion that are common or specific to sprinting and other movements perhaps more so than straight weight alone.

Of course there is a time issue here, but working in certain ranges of motion using partial rep exercises such as: pin presses, board presses, scap drills, bridging, etc. has been shown to help develop other movements, and contrast training shares similarities to partial rep drills because you are adding an extra load at specific ranges so it may work.

Related Article: Using General Strength in the Training Regimen

Adding extra chains and bands to your max lifts does a great job at adding more total overload as well.   Athletes will be able to lift more total weight with this approach, which will create specific neuromuscular adaptations or changes that are also partly responsible for becoming faster.

For example, research has shown that strength training can induce both improved motor unit synchronization as well as rate coding. 3 4  Each of these adaptations that occur during high intensity resistance training can potentially make an athlete faster and are strongly encouraged with the use of bands and chains.

Chris Beardsley and Bret Contreras provided a tremendous amount of research on contrast training, 5, and I will disclose how their findings relate to this discussion.  The conclusion of the various studies that examined how bands and chains affected total barbell load showed that chains tend to really increase the amount of work performed in the middle part of a movement, while bands heavily increase output at the top of the movement.  6

Lastly and most importantly is the effect this type of training can have on power levels, which could have implications on running speed since power output has been shown to be integral to getting faster.  Of all the possible effects contrast training could have on performance areas, power output seemed to be the most promising according to several studies.  7 2 8 9

The benefits to be had with contrast training heavily outweigh the negatives for sprinters and athletes.  I should note that the studies referenced experienced trainees, so contrast training would definitely be a good addition for someone who has lifting experience already.  Linear and basic strength training progression systems will work great for beginners and this approach is not a must at this stage of development.  Exhaust the basics and then move to more advanced programming and techniques later on.

So let’s review.  Contrast training could help increase muscle activity levels according to emg reports which could affect sprinting performance, especially through the start and acceleration where knee angles and quad activity is higher.  This increased production from your lower body musculature will help to groove triple extension and other speed characteristics.

Control and stability are vital components that contrast training helps improve as well.

There is greater overload seen while using bands and chains in comparison to straight weight, which could accentuate neuromuscular adaptations and changes in the body.  Moreover, the overload will be provided at joint angles and phases of movement that are specific to the sprint pattern, and lastly, contrast has shown promise for developing power output which is a foundation for running speed.

Training Resource: The Speed Encyclopedia

I could not locate any direct studies of this technique on sprinters or athletes, but I still think it is definitely worthwhile, nonetheless.  I know it’s not specific, but neither is tempo work, active recovery, stretching, and other methods, and we all know they have confirmed value in a comprehensive speed training system.

Complete Track and Field is a great resource for Track and Field Coaches to find tools to help them be successful in their profession.

 

 

SCIENTIFIC REFERENCES:

#1-https://digital.library.txstate.edu/handle/10877/3344

#2-Israetel MA, McBride JM. Kinetic and kinematic differences between squats performed with and without elastic bands.  Journal of Strength and Conditioning Research 1: 190-194, 2010.

#3-Rutherford, O.M., and D.A. Jones. The Role of Learning and Coordination in Strength Training.  European Journal of Applied Physiology 55: 100-105, 1986.

#4-Schmidt, RA. Motor Learning Performance. Champaign, IL. Human Kinetics, 1991.

#5-http://www.strengthandconditioningresearch.com/2013/10/14/bands-chains/

#6-Schoepe TC. Elastic band prediction equations for combined free-weight and elastic band bench presses and squats. Journal of Strength and Conditioning Research 1: 195-200, 2010.

#7-Wallace, BJ.  Effects of elastic bands on force and power characteristics during the back squat exercise.  Journal of Strength and Conditioning Research 2: 268-272, 2006.

#8-Baker, DG. Effect of kinetically altering a repetition via the use of chain resistance on velocity during the bench press. Journal of Strength and Conditioning Research 7: 1941-1946, 2009.

#9-http://aut.researchgateway.ac.nz/handle/10292/4533

 


Middle Distance Strength Workouts

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This post was provided by Traning&Conditioning

 Middle distance runners can benefit from a strength program that not only improves performances but also helps keep them injury free.

By Matthew Ludwig

Matthew Ludwig, SCCC, CSCS, is an Assistant Strength and Conditioning Coach at the University of Washington. He can be reached at: coachlud@u.washington.edu..

Last year, I was given the job of creating a strength and conditioning program for our middle distance runners here at the University of Washington. I quickly learned that the task had a few built-in challenges. Most middle distance runners haven’t spent much time in the weightroom, and many of them are skeptical, thinking that strength training will bulk them up and cause more harm than good. In addition, many middle distance runners compete in both outdoor and indoor seasons, so soreness and overuse injuries are always a concern.

I set to work designing a program that would get our middle distance runners excited about strength training, improve their performance, and help keep them injury-free. They responded by bringing home NCAA Division I outdoor titles in the men’s 800 meters and the women’s 1,500 meters. One of the keys to our program’s success has been starting off carefully and building a solid foundation. Another has been open communication between myself and Head Track and Field Coach Greg Metcalf, to ensure that the work we do in the weightroom complements the training athletes do on the track. In this article, I will outline our strength and conditioning program for middle distance runners, and detail the logic that went into its design.

SETTING GOALS

In our strength training department here at Washington, we like to work closely with our sport coaches to develop programs. Therefore, my first step in setting up the middle-distance runner workouts was to meet with Coach Metcalf. We talked about the team’s strengths and weaknesses, the athletes’ past experiences using the weightroom, and previous training they had tried. We also discussed our philosophies on the biomechanics of the sport and energy system needs. At the conclusion of our analysis, Coach Metcalf and I set the following goals for the program:

Make it doable. We wanted to develop a program that would keep our runners coming back for more. The greatest strength-training programs ever written are the ones that get done! You can pour your heart and soul into a training program, but if the sport coach does not support it or the athletes give minimal effort, you will get minimal results. Therefore, we keep it very simple in our weightroom and rely on the principle of progressive overload to establish strength throughout full ranges of motion.

Shin splints, knee pain, foot and ankle pain, calf and achilles pain, and hamstring and low back pain are common in middle distance runners because of the high volume of impact on their lower bodies. Athletes who are hurting aren’t going to be motivated to keep coming back, so we monitor muscle soreness and adjust our program accordingly, and we talk to the athletes often to find out how they are feeling. The more we show we care about them, the harder they work for us.

Establish a base. Many middle distance runners are unfamiliar with the weightroom, oftentimes because strength work isn’t stressed and because of misconceptions that lifting weights generates hypertrophic muscles that will make them look like football players. We explain to our runners that science has shown many times over that being involved in an organized strength-training program promotes muscle balance, enhances metabolic adaptations, and improves force production, joint stability, performance output, recovery rates, flexibility, structural stability, and motor development for improved balance. To receive these benefits, they first need to establish a base. Our program for middle distance runners consists of two or three workouts a week lasting 45-60 minutes each depending on the time of year.

Improve flexibility. Any time a muscle repetitively performs an action in a limited range of motion, it gradually becomes limited to that range of motion. Distance runners run straight ahead and rarely utilize their full stride length with maximal hip flexion and hip extension. Consequently, they end up with tight hamstrings, hip flexors, glutes, calves, internal and external hip rotators, and backs.

Incorporating static, dynamic, and PNF stretching into a runner’s training program can have astounding results. Our athletes always come to the weightroom after they have trained on the track, so we don’t have to spend time warming up. Instead, we focus on improving flexibility. As one form of dynamic flexibility training, we train every movement in the weightroom using the fullest range of motion possible. We finish the workout with static flexibility training and a PNF (contract-relax) program using elastic bands.

Improve core strength. To build core strength, we believe it is most important to teach the athlete to move their limbs throughout a full range of motion in space before introducing balls, gadgets, and other resistance- or balance-manipulating devices. Although these are all great tools for training, we take the time to first generate motor unit recruitment in the core through sport-specific movements like squatting, pulling, lunging, and steps-ups. In addition to these exercises, we incorporate weighted abdominal work, physioballs, and static abdominal work.

Stweak and lagging muscle groups. Although middle distance runners use their legs for most of the work they do, a large portion of their lower extremities are often underdeveloped. Common areas of lower body weakness in middle distance runners include hamstrings, hip flexors, hip abductors, and hip adductors. Most middle distance runners also display some level of weakness when asked to perform any unilateral exercise. Upper-body weaknesses typically consist of weaker posterior chains compared to their anterior counterparts. Therefore, we focus our program on strengthening these muscle groups to avoid imbalances.

GETTING STARTED

After we gather information through our needs analysis, it is time to get athletes into the weightroom for preseason conditioning. Simply introducing a training program for middle distance runners, as easy as it sounds, has proved to be more challenging than I originally thought. Track athletes at the University of Washington are very in tune with their bodies, and know two things: “The better I feel, the better I will run,” and “the stronger I am, the faster I will run.” This influences my approach to their training.

We begin by introducing basic movements to establish an understanding of the motor development the athletes currently possess. Muscle soreness has to be very limited as to not have a detrimental effect on performance. We know the first four weeks of learning a new exercise are mainly neurological, but if the muscles are being asked to perform in an unfamiliar range of motion, the risk of micro tears increases.

Remembering another of our goals, to create a training program that keeps our runners coming back for more, we are careful to not get overzealous on day one. You can always add to a program, but it is extremely difficult to undo overreaching in a short amount of time. I start with very low volume and very low intensity and slowly raise the volume from week to week. I don’t progress the athletes to more volume or more intensity until I feel they have established a sound comfort level with the load they are initially assigned.

For example, when introducing squats, we start with sissy squats holding a 10-pound plate across the chest. Sissy squats allow the athletes to keep their torsos in an upright position, and promote maximal range of motion without limitation. Hamstring strength for distance runners tends to be very weak after the first 45 degrees of hip flexion. By placing the athletes in a position to use the quads and get maximum depth, we build up to performing a back squat.

Week one consists of the following exercises to begin strengthening the lower body. Each exercise is performed with one minute of rest between exercises and sets.

Sissy squat: Three sets of five (between each set stretch hamstrings statically for 20 sec.)

Body weight step-ups: Two sets of five on each leg using 90 degrees of hip flexion (focus on using glutes and hamstrings for hip extension).

Standing single-leg hip flexion with knee extension: One set of eight each leg.

Hanging knee-ups: Two sets of 10.

At five weeks, we are able to increase the volume using the same loads to minimize muscle soreness and show the athletes that strength training can be done effectively with minimal muscle soreness. Week five training goes as follows, with 30-45 seconds of rest between exercises and sets:

Sissy squat: Three sets of 10 reps.

Body weight step-ups: Three sets of eight reps on each leg.

Standing single-leg hip flexion with knee extension: Two sets of 12 reps each leg.

Hanging knee-ups: Three sets of 15 reps.

Using this program over the first five weeks of their training in 2005-06, our athletes improved their overall ability to do work from the original baseline in week one of 53 reps to 123 total reps. During the five weeks, the load never changed. This is a very basic approach to improving general physical preparedness and diminishing recovery time.

BUILDING ON THE BASE

The training year for our middle distance runners is divided into six mesocycles: off-season, preseason, transition, in-season, transition, and postseason. Below is a detailed look at a year-long macro cycle and how we have designed the strength-training program for each phase.

Off-season (mid June to September): We conduct two full-body workouts per week, Monday and Thursday. This training cycle focuses on recovery, restoration, and repair from the high-intensity loads experienced during the season that just ended. The athletes cut back on the majority of total running volume in June and gradually increase from July to September. Strength training focuses on building strength endurance starting in week one of the off-season program with a total volume of 298 reps (excluding core work) per week and building to 520 reps by week 18 (see “Off-Season Conditioning”). Many of our middle distance runners compete in outdoor competitions in September and October, so we try to enhance both their ability to metabolize lactate and their metabolic response to training by improving oxygen consumption and fuel utilization.

Preseason (October to mid December): We progress to three full-body workouts per week. Training is now focused more on improving overall muscle strength and forcing production in preparation for the indoor/outdoor seasons. During this time period, the athlete’s volume stays at or under 120 total reps per workout (excluding core work). Set and rep ranges consist of two to four sets of five to 12 reps, depending on the exercise being performed. Athletes also spend more time with their sport coach working on their running economy and efficiency and building cardiovascular endurance.

Transition (last two weeks in December): Continuing with the three full-body workouts per week, the transition phase is a short deloading period lasting one to two weeks that allows the body to recover from off-season and preseason training. A strength-training program is still in place, but the total volume of work drops to less than 80 total reps per workout (excluding core work.)

In-season (January to May): We go back to two full-body workouts per week. The inseason is long and hard for our middle distance team, which competes in both indoor and outdoor events for five solid months. We perform two workouts per week on Mondays and Wednesdays to allow for full recovery in time for weekend events. During this time, the weightroom is more of a tool for active recovery and restoration, maintaining flexibility, and prehab or rehab work. In-season is a time of specified training on the track and the intensity must be high at every practice.

Transition (one week in May): Athletes are off from training for one week to allow a mental and physical break. This is a time for those who are competing in conference, regional, and national events to freshen up mentally and disengage for a brief period.

Postseason (second week in May until nationals): Weightroom activities are voluntary during this time, but flexibility training after every track practice is strongly encouraged.

COLLABORATE FOR SUCCESS

Throughout the season, we strive to improve communication between myself, Coach Metcalf, and our athletic trainers. Each person involved with the progress of our athletes needs to be on the same page. The success of our program revolves around open communication.

As a staff, we meet weekly to discuss current injuries, practice plans, and each athlete’s progress in the weightroom. This ensures that we avoid overtraining and that we utilize the knowledge of our sports-medicine staff to help validate our training plans. We also revisit our overall needs analysis at least twice a year, once before the indoor season and once at the conclusion of the outdoor season.

Our program at the University of Washington works very well for us and we are proud of the athletes who have dedicated themselves to it. When a middle distance runner steps on the track for competition, they know they have trained hard and can compete to their fullest ability.

Sidebar: OFF-SEASON CONDITIONING

During the off-season, our middle distance runners complete two strength-training workouts per week. Listed below are the exercises performed on each day, along with the reps and sets performed on Week One. To see a copy of the complete 18-week program, visit: http://huskystrength.ica.washington.edu.

Week 1

MONDAY

    • Back Squat: 3×8
    • Bench Press: 4×4
    • DB Step Up: 2×8, each leg
    • Wide Grip Lat Pulldown: 2×12
    • Triceps Pushdown or Push Up: 3×8
    • DB Rear Fly: 2×8

Core Work

    • Straight Leg Sit Up: 3×15
    • Seated Russian Twist: 3×15
    • Superman: 3×15
  • Lying Hip Abduction: 2×15, each side

THURSDAY

    • DB Incline Bench: 2×12
    • DB Walking Lunge: 2×10, each side
    • DB Military Press: 3×8
    • RDLs With Barbell (Hold 2 sec on bottom): 3×6
    • One-Arm DB Row: 2×10
    • Shoulder Complex*: 2×8, each exercise
    • DB Curl 3×8

Core Work

 

  • Elbow Bridge: 3×30 sec


  • Side Crunch: 2×30 sec


  • Alternating Pointer: 2×12, each side


  • Standing Hip Flexion w/ Knee Ext.: 2×10, each side


*(The shoulder complex consists of Front Raise, Side Raise, and Upright Row. Athletes do all three exercises in succession, then rest.)


Training Program for Throwers

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This article was provided by  Training and Conditioning

By John Baumann

John Baumann, CSCS, is in his ninth year as an Assistant Track & Field Coach at Oklahoma State University, working primarily with men’s and women’s throwers. He has also worked at the University of Illinois and George Mason University, where he was Head Strength Coach. He can be reached at: john.baumann@okstate.edu.

All too often the throwing events of track and field are treated like strongman contests. Athletes are asked to hurl heavy implements as far as possible, so it’s assumed the best way to train them is to simply make them as strong as possible. However, the top discus, shot put, hammer, and javelin athletes have training regimes that are far more complex.

Great throwers require a unique synthesis of abilities associated with a number of other sports. They need the athleticism of multi-event track athletes (decathletes and heptathletes), the strength of powerlifters, the speed and explosiveness of Olympic lifters, the dynamic strength of gymnasts, and the fluid movements that integrate all these attributes.

Over the years, I’ve built a comprehensive training program for throwers by tapping into experts in all five of these areas, and by finding athletes who are willing to take on a high volume of work, improve their weaknesses, and develop the qualities needed to succeed in their particular event. This program is not the only way to successfully train throwers, but it’s the one that has worked best for me.

BUILDING BLOCKS
During my career, I’ve had the pleasure of seeing my throwers win national and conference championships and I’ve coached athletes who have competed in the Olympics. However, I wouldn’t have enjoyed nearly as much coaching success without the varied group of mentors who helped shape my training philosophy along the way.

I learned from Cliff Rovelto, Kansas State University’s Director of Cross Country and Track & Field, that the speed, strength, agility, and explosiveness required of multi-event track athletes are also needed in the throwing events. His workouts showed me how to build strength without sacrificing speed and agility, and vice versa. The key is to find the right balance of exercises so you can accomplish your goal without taxing other energy systems in the body.

Powerlifting has become a significant part of my program because it is great for building absolute strength. There’s no time limit within which the throwers have to finish a lift, and no explosive movement is necessary at the end, so absolute strength is the primary requirement. And the slow movements of the lifts require the throwers’ bodies to spend a great deal of time under tension, which also helps make gains.

This aspect of my training regimen comes from legendary strength coach, Louie Simmons, owner of Westside Barbell, who has been a competitive powerlifter for more than 50 years. He helped me see that throwers require the same absolute strength that powerlifters possess in order to defeat inertia when starting a throw.

The Olympic lifting component of my program drew a great deal of inspiration from two giants of the sport, Roger Nielsen, two-time USA Men’s Olympic Weightlifting Team Coach, and Mike Gattone, MS, CSCS, USA Weightlifting Senior International Coach. They showed me that Olympic lifting is perfect for throwers because it emphasizes power and explosiveness by having the athletes move sub-maximal weights at a very high rate of force development. Olympic lifters begin their lifts slowly and then apply a massive amount of force to finish, which is the same process a thrower undergoes on every attempt.

I use Tendo Units to measure the wattage and speed of Olympic lifts like snatches and cleans, which is invaluable in optimizing a thrower’s movement. It allows me to train throwers to perform cleans at an ideal range of 1.3 to 1.7 meters per second and snatches at around 2.0 meters per second.

The fourth pillar of my training philosophy may be surprising to some strength coaches: gymnastics. My gurus in this field are Yoshi Hayasaki, former Head Men’s Gymnastics Coach at the University of Illinois, and Bob Starkell, an Assistant Gymnastics Coach at North Carolina State University. They both taught me the importance of bodyweight workouts in preventing injuries, and Starkell showed me the usefulness of gymnastics bar apparatuses for pushups, pull-ups, and upper-body, lat, and triceps work.

Hayasaki also explained how to use various circuit-type, full-body workouts that include exercises such as seated and floor twists, arm swings, rotations with barbells, and different types of sidebends and snatches to train highly dynamic movements. Using these exercises in my workouts has really helped our throwers develop as athletes.

Over the years, I’ve also come to understand the importance of zeroing in on training a thrower’s movement instead of focusing on particular muscle groups. Because each throw in an event involves only a few seconds of explosive exertion, to be successful, throwers have to use every muscle in their bodies when launching their implements, so I train their bodies to perform through their full, natural range of movement. Exercises such as compound lifts and various presses provide this motion while also activating a number of muscles, and I keep my workouts low in reps and high in intensity to train that explosiveness. This concept is central to the work of strength and conditioning innovator Vern Gambetta, MA, President of Gambetta Sports Training Systems and former Director of Conditioning for the Chicago White Sox.

MAKING A PLAN
I design individualized strength workouts for each thrower, and I begin by determining if they are more in need of strength work or explosive (neural) work. To do this, I test their vertical leap on a jump mat, once while they hold kettlebells and once without them. Based on the results, I put athletes into three categories that indicate their balance of strength and power:

– 80 percent strength, 20 percent power
– 60 percent strength, 40 percent power
– 40 percent strength, 60 percent power.

Athletes in the 80/20 category have great strength but need a lot of power work, so I incorporate squats, deadlifts, pushing, and pressing into their workouts. However, I’m also careful not to neglect maintaining and enhancing their strength. Like the 80/20 athletes, those in the 60/40 category need to focus more on improving power, so I assign them a few more strength exercises and a few less power exercises than those in the 80/20 group. Athletes in the 40/60 group need to concentrate more on building strength, so their workouts have a higher number of strength exercises.

However, I use many of the same exercises for all three groups. The difference is that I vary each group’s reps on these exercises according to the strength and power needs of the athletes.

Besides testing, another factor I consider when creating workouts is the gender of the athlete. For female throwers, I incorporate more bench and power-clean exercises, at or above bodyweight. These are traditionally difficult exercises for women to perform, so they make great training tools. This is an approach I learned from track and field coach, Dan Pfaff, who is the Education Director and Jumps Coach at the World Athletics Center.

In my workouts for male athletes, I tend to emphasize their strengths. For example, if an athlete excels in deadlifting but has a difficult time with squats, I’ll give him a number of exercises reinforcing pull strength, while also building leg strength to assist with the squats. I take this approach because I’ve found males generally respond to positive reinforcement in keeping their confidence levels up.

I give special strength exercises to all the throwers to improve work capacity and structural development, including rotations with a barbell, snatches beside the body, sidebends with weights held overhead, and narrow grip snatches. I also use plyometric exercises such as hurdle hops and box jumps to increase speed and power.

WORKING OUT
My workouts for throwers, both in-season and during the off-season, bring them into the weightroom five days a week. Mondays, Wednesdays, and Fridays are strength days, while Tuesdays and Thursdays are power days. Each workout session lasts about 30 to 45 minutes. Three of the main exercises throwers focus on in the weightroom are squats, Olympic lifts, and deadlifts.

Squats: Since the legs are the prime movers in throwing events, squats are great for developing the driving, blocking, and lifting movements required. When it comes to training, I have a 12-week squat routine that I use year-round. It was introduced to me by Olympic weightlifting coach John Thrush, CSCS. The routine changes in its degree of difficulty every 12 weeks based on where we are in our competitive calendar.

On average, my throwers increase their squat maxes by about 50 pounds during each 12-week period. However, the first time athletes do the routine they tend to increase their maxes by an average of one hundred pounds.

My squat program includes front, stop, and back squats. The front squat is always done in sets of three, with two reps per set, and I vary the weight max according to the athlete. When I’m looking to develop speed using this exercise, I use what the athlete can clean as the front-squat max. But when I want to focus on building strength, I get a true max.

I sometimes have the athletes lift a log during the front squat because it provides a great lower-back exercise. It’s difficult to lean forward with a log curled in your arms, so this movement helps develop strength in an upright position.

The loads for the stop and back squats vary. Because the stop squat features a one-second pause in the bottom position instead of the one continuous motion of the back squat, we use less weight for the stop squat.

The stop squat is usually done in three sets of three reps. Due to the difficulty of the lift, the weight stays almost constant throughout the workout. For the back squat, we generally use four sets consisting of five, three, two, and five reps, with the weight increasing in increments from set to set.

The athletes rotate the bars they use for the stop and back squats every four weeks during the 12-week routine, utilizing spider, safe, camber, and normal squat bars. By doing this, different muscles are worked and the athletes’ vertebral columns don’t have to bear the weight the same way each time. Because the straight bar is the only safe one to use when performing a front squat, it does not get rotated.

Olympic lifts: For Olympic lifts, I determine the volume of each lift based on what the athlete needs to work on. For example, if a thrower needs to work on pulling, I add a large number of sets to their routine. Here is a sample routine for an Olympic hang power snatch lift that includes sets, reps, and volume:

Hang Power Snatch
3 x 3 @ 50% (of predicted max)
4 x 2 @ 60%
5 x 5 @ 70%
1 x 3 @ 80%
1 x 2 @ 85%

Deadlifts: For deadlifting, I like to use the rickshaw bar from Elitefts. It’s easy to use and forces athletes to use their legs and glutes to finish the lift, maximizing their ability to defeat inertia.

I determine these deadlift reps based on what an athlete does after reaching 60 percent of the predicted or actual max. Below is an example of a rickshaw deadlift rep scheme for a female who lifted 500 pounds and a male who put up 800 pounds:

Rickshaw Deadlift
1 x 9 @ 50% (of predicted max)
1 x 8 @ 60%
1 x 5 @ 70%
1 x 8 @ 60%
1 x 5 @ 70%
1 x 3 @ 80%
1 x 2 @ 90%

EVENT-SPECIFIC TRAINING
Along with strength and power exercises, throwers receive event-specific exercises that isolate the different attributes required to excel in their event. For example, a program for a shot-putter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer thrower’s program will feature snatch pulls, clean pulls, deadlifts with rickshaw bar, and stop squats.

Throwers complete up to 15 reps of each exercise in the workout, with the reps varying based on whether it’s the regular season or off-season and how close the athlete is to the next competitive event. We reduce the number of exercises and reps as competitions get near.

The biggest lesson I’ve learned from my years of working with mentors in various different sports is that a strength coach can never stop being a student. I’ve been in my job for many years, yet I strive to learn something new in every training session.


In Season Strength Training

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This article was provided by Training and Conditioning

There is ongoing debate about how track and field athletes should approach in-season strength training. Some believe that strength gained in the offseason should be maintained during the season through a reduced strength-training schedule. Others argue that more technical skills, such as jumps, starts, and hurdles, should be the focus during the season, and that strength development could be potentially unsafe and detrimental to performance. Distance runner and coach Frank Pucher offers another perspective.

As a six-time Boston Marathon Qualifier and owner of Fitness 121 Personal Training, Frank Pucher uses his experience to teach track and field athletes how to be their best. He takes an unorthodox approach to in-season strength development. While many track and field coaches suggest doing the typical single plane, isolation type of exercises, such as leg extensions, abdomen crunches, and bicep curls, Pucher recommends multi plane, multi joint work.

“If you watch track and field events, you can clearly see that throwers, jumpers and runners are all athletes moving in a multi plane, multi joint fashion,” Pucher writes. “So, right off the bat, even the strength work being performed is less than optimal. Recognize that any reduction in training intensity leads to a gradual reduction in strength and power. Over the course of an eight-week season this would leave an athlete weaker at the most important part of the season.”

While it’s important for athletes not to overexert themselves in the weight room during the season, Pucher suggest incorporating progressive strength training to continue building strength. This follows the design of interval training and is aimed at building off of the gains made in the offseason. An important aspect is the use of restorative techniques, such as nutrition and hydration, to help athletes recover and perform at their best.

“A progressive strength training program incorporated throughout the season and into the championship season can improve performance factors in track athletes,” Pucher writes. “While many people with seemingly greater credentials might disagree with my position, I also recognize that many great truths were once viewed as blasphemous.”

Here are four simple and effective exercises to use with your track and field athletes during the season as offered by Running Competitior:

1. Bodyweight Squats

Athletes should stand with their feet hip distance apart and toes facing forward. Then have them sit back as if they are sitting in a chair without allowing their knees to drift beyond their toes. They should feel their glutes, quads and hamstrings engage when they form a 90 degree angle in their knees and come back up to standing. Complete eight to 12 repetitions and add weight when this becomes easy. This exercise works a lot of major running muscles and is a great way to help build strength after a run.

2. Single-Leg Deadlifts

Have athletes hold a free weight or barbell in front of their body, bend one knee, hinge forward at the waist, and lift the opposite leg behind. Then they should lower the weights while keeping them very close to the tops of their legs until they reach just below their knees. This will work the hamstring and glute of the leg planted on the ground and then they should come back to standing. Repeat for eight to 12 reps and switch to the other leg. Runners are often hamstring dominant and this is a great way to build strength in the glutes and balance their muscle complexion.

3. Core Work

There are a number of different core exercises that can help track and field athletes improve their performance. Look to incorporate a variety of exercises that build muscle in the back and abdomen in order to keep athletes from getting bored. It is also important to balance core work with multi-joint exercises so that your athletes are getting a full range of benefits from their strength training.

4. Single-Leg Squats

Have athletes balance on one foot and squat down, bending at the knee and setting hips back. Once down to about a 90 to 115 degree angle in the knee, athletes should extend their leg back up to standing. If this is too challenging, allow the toes of the hovering foot to lightly rest on the ground. Complete eight to 12 repetition then switch to the other leg. This is a simple progression to build off the bodyweight squats and is sure to challenge your athletes and help them improve balance and strength.