Strength and Conditioning for Sprinting | Speed Training Program

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Needs Analysis:
1. Energy System: 10-25 seconds
Primary: ATP-PC system

Base work 40-90 seconds efforts. (1 energy system above performance level)

2. Movement Analysis:

Hip Flexion/ Extension, Knee Flexion/ Extension,

Ground Contact Time:

Acceleration Phase: ~0.2 sec

Greater hip and knee flexion, more horizontal force production

Max Velocity Phase: ~0.1 sec

More vertical force production, more rapid eccentric = more SSC

Heavy Squat: ~3 sec

Countermovement Jump: ~0.5 sec

Depth Jump: ~0.15-0.3 sec

Plyo Hurdle Jumps: ~0.15 sec (vertical)

Force Velocity Curve Examples:

Strength Speed: 70% 1RM ~0.75 m/s

Power: 60% 1RM ~0.9 m/s

Speed Strength: 40% 1RM 1.1m/s

Why not just sprint everyday?
Typically sport specific training done exclusively leads to plateaus. You need to develop a base of strength upon which you can develop speed. (Also for reducing risk of injury)

Research/ Chart: Haff, G., & Triplett, N. T. (2016). Rate of Force Development. In Essentials of strength training and conditioning (p. 523). Champaign, IL: Human Kinetics.

Make sure you check out some of the other CSCS Prep Videos I have done:

CSCS Nutrition:    • CSCS Nutrition Calculations: Calories...  

CSCS Work to Rest Ratios:    • NSCA CSCS Work to Rest Ratio Explaine...  

Muscle Levers:    • Muscle Levers 1st Class, 2nd Class, 3...  

Olympic Lifting Technique:    • Olympic Lifting Technique: Snatch, Cl...  

Comment below if you have any questions!

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