Strength Training for Track & Field

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.

THANKS

john.grace@athleticlab.com @john_r_grace