The three big secrets for speed transformation through specific strength training
1) triple extension
2) triple flexion
3) rate of force development.
Read on to find out what these terms mean, why they are so important and how you can use this information to take your speed and acceleration performance to the next level.
1) Triple Extension
A properly executed Clean and Jerk or Snatch involves full extension of the hip, knee and ankle joints. Similarly, extension takes place at all three of these joints during the ground contact phase of the running stride.
Critics of the Olympic Lifts often cite the fact that world class sprinters do not always achieve full extension of these joints when running at maximum speed.
What cannot be disputed is that a significant level of extension will always take place in the hip, knee and ankle joints when sprinting. The reason why world class sprinters do not always achieve full extension in all three joints is because their running technique and their ability to produce force quickly is so good that their foot only remains in contact with the ground for a very short period of time. The intention and effort to try and fully extend these joints is still very high in world class sprinters.
By using strength exercises which train this triple extension, sprinters can increase the level of force applied to the ground when attempting to fully extend the hip, knee and ankle joints.
2) Triple Flexion
Elite sprinters will immediately flex the hip, knee and ankle joints once the foot has left the ground at the end of the ground contact phase. This quick triple flexor response is crucial in order to maintain correct running mechanics. Without it, unwanted rotation occurs, ultimately resulting in the foot being placed too far in front of the body at the start of the next ground contact phase.
When the foot makes contact with the ground in front of the body, breaking forces occur. This is undesirable and is an unnecessary consequence of poor running technique earlier on in the cycle.
The different parts of the running stride should not be trained in isolation, since every aspect of the running stride influences the following component of the cycle.
There are very few strength training exercises that have the ability to train powerful triple extension immediately followed by rapid triple flexion. The Olympic Lifts do this magnificently. They require a forceful triple extension in order the lift the weight from the floor to hip level. They then require a rapid triple flexion in order to quickly drop under the bar and catch it at the shoulders or overhead.
Sprinters are often lacking in the mobility required to catch the bar in a deep squat position. This can limit the effectiveness of Olympic Weightlifting methods, since the triple flexion will be trained to a lesser extent. It is important the athlete or coach has sufficient knowledge of corrective exercise techniques that will develop the mobility required to gain the full benefit from the Olympic Lifts.
3) Rate of Force Development
The ground contact time during the acceleration phase of sprinting is around 200 milliseconds. The ground contact time during the maximum speed phase of sprinting is around 100 milliseconds. These time periods are even shorter for world class sprinters.
Simply being strong and able to produce high levels of force is unlikely to translate into improved sprinting performance. The rate at which force can be developed is far more important, since improving this aspect of force production will decrease the time to peak force.
In particular, the amount of force that can be produced within the important time frames of 200 milliseconds and 100 milliseconds are of great interest. Olympic Lifting techniques do not improve the ability to produce high levels of maximum force to the same extent as certain other training methods. However, research has shown the Olympic Lifts to be far more effective than other weight training methods when it comes to improving force production within the short 200 millisecond time period.
Of course, the difference between a 100 millisecond ground contact time and a 200 millisecond ground contact time is of great significance. It therefore stands to reason that acceleration and maximum speed sprinting require different approaches in order to maximise their development. The different Olympic Lifts and their variations each have slightly different qualities which make them each more suitable for the development of different types of speed.
Tim Egerton
http://www.sprintstrong.com
Tim Egerton is a Strength & Conditioning Coach working with athletes in a variety of different sports. Renowned for his ability to transform athletes' speed and acceleration, Tim is the owner of http://www.sprintstrong.com, the leading source of speed enhancement information on the internet.
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