Strength Training For Speed:
15 Exercises to Include in Your Program
Strength Training is Directly Related to Increase in Speed.
Increasing your speed takes much more than just working on running form and completing specific technique drills. Your goal is to increase your stride frequency and increase your stride length. Increasing your stride length is directly related to increasing your strength. The more power you are able to generate by pushing off the ground the longer you will be able to drive your lead foot forward to gain ground. Most athletes try to gain ground by over-extending their front foot, rather than pushing with more force from the power leg.
A strength program will focus on core lifts that target the main muscle groups used in sprinting. This does not mean that an athlete should only lift with their legs. In sprinting, the upper body offers extra push and momentum during short distance. Take a look at the elite runners in track and field for example. The sprinters always have a more massive upper body when compared to a distance runner.
What the strength program's objective is to build power, strength and explosiveness throughout your entire body. During an eight-week program an athlete will build a base beginning in week one by perfecting lifting techniques with lower weights, and eventually working up to peak performance by week eight.
The following are examples from the strength-training chapter. It will break down each exercise you will be performing in the program. You will be given the name, starting position, and description of the movement along with key points for each exercise.
- Hang Clean
- Squat
- Front Squat
- Step Ups
- Lunges or Dumbbell Lunges
- Single Leg Balance Squats
- Straight Leg Dead Lift
- Bench Press or Dumbbell Bench Press
- Incline Press or Incline Dumbbell Press
- Dips
- Bent-over Rows or Bent-over Dumbbell Rows
- Pull downs or Reverse Grip Pull downs
- Hang-body Pull-ups or Seated Cable Row
- Military Press or Dumbbell Military Press
- Upright Row or Dumbbell Upright Row
- Shoulder Series (Lateral, Front, and Bent-over Raises)
This is an excerpt taken from Developing Killer Speed. The book was written by Mark Strasser M.S. CSCS, a professional strength and conditioning coach.
For more information or purchase the book,
visit www.strength-conditioning.net
|
