High-speed running is a cornerstone of athletic performance, particularly in sports requiring speed and explosiveness. But replicating the biomechanical and physiological demands of sprinting in the weight room can be a challenge.
Especially, if the coach in the weight room doesn’t fully understand how to program the workouts
To train effectively, athletes and coaches need to understand how to calculate and mimic the forces involved in sprinting through targeted strength and conditioning exercises.
Sprinting places immense forces on the body:
• Ground Reaction Forces (GRF):
Sprinting generates vertical forces of 2.5–5 times body weight, depending on speed and surface.
• Horizontal Force Production:
Horizontal force drives propulsion, peaking during acceleration phases.
• Eccentric Loading:
The hamstrings, calves, and glutes undergo intense eccentric forces during ground contact and deceleration.
Force and Power Metrics
Understanding force and power demands is crucial. Sprinting involves the relationship:
Force (F)} = Mass (m)} x Acceleration (a)
For example, a 70 kg athlete accelerating at 5 m/s² produces a force of 350 N.
Power is also key, calculated as:
Power (P)} = Force (F) x Velocity (v)
At 6 m/s, the same athlete generates a power output of 2100 W. These metrics help translate running demands into training loads.
To mimic sprinting forces, we need exercises that replicate the magnitude, direction, and velocity of these forces.
1. Sled Pushes and Pulls
Sled training is excellent for mimicking horizontal force production. Studies recommend:
• Light Loads (10-30% Body Weight): For speed development.
• Heavy Loads (50-70% Body Weight): For maximal horizontal force training.
(Source: Cross et al., 2018)
2. Heavy Strength Training (Vertical GRF)
Exercises like squats and deadlifts replicate vertical GRFs. The load should be:
• 1.5–2.5 Times Body Weight: To match peak sprinting forces.
Strength training improves vertical force output, contributing to better acceleration and top-end speed.
3. Explosive Power Training
Power is critical in sprinting, especially during the acceleration phase.
• Olympic Lifts (e.g., Cleans, Snatches): Train power with 30-60% 1RM for optimal results.
• Jump Squats: Improve explosiveness and rate of force development (RFD).
4. Eccentric Hamstring Work
Eccentric loading protects the hamstrings during sprinting, where they are highly vulnerable.
• Nordic Hamstring Curls: Directly replicate eccentric forces during ground contact.
• Eccentric Romanian Deadlifts (RDLs): Build strength and resilience.
Key Takeaways for Coaches and Athletes
1. Use sled training for horizontal force development.
2. Incorporate heavy strength training for vertical GRF.
3. Prioritize power training with Olympic lifts and jump squats.
4. Don’t neglect eccentric hamstring exercises to prevent injury.
5. Leverage force-velocity profiling to individualize training programs.
By understanding and applying these principles, you can optimize sprint performance and reduce injury risk.
Here is a sample workout that we use:
Warm-Up (10-15 minutes)
1. Dynamic Stretching and Mobility
• Leg swings (front-to-back and side-to-side): 2x10 each leg
• Hip flexor stretches: 30 seconds per leg
• World’s greatest stretch: 2x5 each side
2. Movement Prep
• High knees: 2x20 meters
• A-skips: 2x20 meters
• Bounding: 2x20 meters
A. Horizontal Force Development
Sled Pushes
• Load: 30-50% of body weight
• Sets/Reps: 4x20 meters
• Focus: Drive through the ground with explosive horizontal force. Rest 1-2 minutes between sets.
We typically superset our blocks this with a hip mobility drill of choice
B1. Vertical Force Development
Trap Bar Deadlifts
• Load: 1.5-2x body weight (adjust based on strength level)
• Sets/Reps: 5x5
• Focus: Generate maximal force through the ground. Controlled descent, explosive ascent. Rest 2-3 minutes between sets.
B2. Core and Stabilization
Anti-Rotation Cable Press (Pallof Press)
• Load: Moderate resistance
• Sets/Reps: 3x10 each side
• Focus: Maintain core stability while resisting rotation.
Front Plank with Reach
• Sets/Reps: 3x20 seconds
• Focus: Stabilize through the core and maintain proper alignment while extending arms.
Key Notes
• Adjust loads and volumes based on the athlete’s strength, training history, and goals.
• Rest periods are critical for maintaining power and force output.
• Prioritize technique to prevent injury and maximize efficiency.
References
• Cross, M.R., et al. (2018). “Optimal Loading for Sled Sprinting.” Journal of Strength & Conditioning Research.
• Samozino, P., et al. (2016). “Force-Velocity Profiling in Sprinting.” Sports Biomechanics.
• Morin, J.B., & Samozino, P. (2016). “Biomechanics of Sprint Running.” Sports Medicine.