Strength Training for Track and Field
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Transcript of Strength Training for Track and Field
TRACK AND FIELD FROM A STRENGTH
COACH’S PERSPECTIVE
The past is irretrievable, the present is incomplete, the future has already begun. Volkogonov.
Overview
Characteristics of each event for the strength and conditioning coach.
Strength and conditioning needs/tools of each event.
Training thoughts Challenges
Event Overview
Sprints Jumps Throws Endurance
SPRINTS/HURDLES
Sprints/Hurdles
Short sprinting events follow a pattern:React to the gunGet out of the blocksIncrease velocityAchieve maximum velocityMaintain maximum velocityAttempt to slow the least
Block Clearance Strong legs help
athletes get out of the blocks
However, when getting out of the blocks, the rear leg is exerting ~61% of the force that the front leg exerts (Coh et al 2009).
http://www.lollylegs.com/training/starting.aspx
2009 World Championships, 200m
0-50m 50-100m100-150m
150-200m
Time (s), Bolt 5.6 4.32 4.52 4.75
Time (s), avg 2-8 5.8 4.5 4.7 5.01
Velocity (m/s), Bolt 8.93 11.57 11.06 10.53Velocity (m/s), avg 2-8 8.57 11 10.56 9.97
110 meter hurdles
Take-off (Braking)
Take-Off (Propulsion)
Landing (Braking)
Landing (Propulsion)
Horiz. Vel. m/s 7.61 7.2 7.34 7.57
Vertical Vel. m/s
2.27
From Coh and Iskra (2012). Examining four hurdlers, mean 110m performance is 14.63 seconds.
Hurdlers are still achieving significant horizontal velocities.
Vertical velocity is also going to be a factor in their performance…
Short sprint considerations When clearing blocks, both legs don’t
exert equal force. One leg exerts force at a time when
sprinting. Exert force against the track. Horizontal velocity is important. Sprinting athletes are prone to
hamstring injuries.
Short Sprints, Training Considerations
Consideration Requires Tools
Block clearanceMaximal strength Squats, Deadlifts, RDLs, etc.
Power Olympic lifts, plyosOne-legged focus
Split Olympic lifts, one-leg Olympic lifts, split squats, lunges, one-leg RDLs, etc.
Exerting force against track
Maximal strength Squats, Deadlifts, RDLs, etc.Eccentric strength Pause/eccentric lifts, hip extension exercises
Power Olympic lifts, plyos
One-leg at a timeOne-legged focus
Split Olympic lifts, one-leg Olympic lifts, split squats, lunges, one-leg RDLs, etc.
What About the 400?
From Hanson and Gajer (2009). Looking at world class, national, and regional level male athletes.
400, Energy Systems
400m Hurdle 400m Flat
Best Time 55.69 52.04
Study Time 61.71 54.95
10 sec 57/43 62/38
20 sec 45/55 55/45
30 sec 43/57 55/45
40 sec 40/60 60/40
50 sec 40/60 60/40
From Zouhal et al (2010). Looking at six nationally ranked athletes. Splits represent anaerobic/aerobic contributions at each point in time.
400, Considerations
Same considerations as the short sprints without block clearance.
Hurdles and sprint may be different, though limitations to the study
If energy system information is correct, would require higher volume training than the short sprints.
Jumps
www.usatf.org
Long Jump
From www.britannica.com
Long Jump
High take-off speed is essential for good performance.
Minimize knee flexion at takeoff (Muraki et al 2005).
Long Jump
Approach Speed (m/s)
Hor. Velocity at Takeoff (m/s)
Ver. Velocity at Takeoff
Female 1984 Olympics 8.6 8.1 2.8Male U.K. Long jumpers 9.95 8.55 3.37
From Hay et al (1985) and Graham-Smith and Lees (2005).
Triple Jump
From www.britannica.com
Triple Jump
Phases:Approach runHop: take off and land on same footStep: take off and land on different feetJump: take off from one foot and land on
both
Triple Jump
Phase Velocity Avg. Horizontal Force
Avg. Vertical Force
Last stride of run-up
10.2 m/s
Hop 9.4 m/s -0.5 3.2
Step 8.06 m/s -0.8 3.8
Jump 6.96 m/s -0.6 3.7
Forces and velocities during each phase of the triple jump, 1984 Olympic Games. From Hay and Miller (1985). Forces are in multiples of bodyweight.
Long and Triple Jump: In Common
Sprinting during the run up
Leg stiffness during take-off
Need for vertical force development
Sprinting Leg StiffnessVertical Force Development
Technique Bounds Vertical Jumps in Place
Acceleration Sprints Maximum Strength Maximum Strength
Max. Vel. Sprints Eccentric Strength Olympic Lifts/Variations
Resisted SprintingSplit/Single-Leg Olympic Lifts
Stride Length Drills Split-Style Olympic Lifts
Long Jump and Triple Jump: Differences
Long Jump Triple Jump
Same leg is take-off leg
Different leg for hop/step and jump
One effort Three efforts
More impact on lower body
Long Jump and Triple Jump: Differences
Long JumpSame leg is take-off leg Single-leg maximal strength
Single-leg Olympic lifts
Single-leg plyometrics
One effort Low volume, high intensity
Triple JumpDifferent leg for Hop/step and jump
Single-leg maximal strength, train both legs
Single-leg Olympic lifts, train both legs
Single-leg plyometrics, train both legs
Three effortsTraining hops, steps, and jumps separately and together
Ability to maintain effort across three jumps
High Jump
Approach run Plant/takeoff Flight phase/bar clearance
High Jump Approach and Plant
Athlete achieves 6-8 m/sec on approach Last 4-5 steps use a curved approach Increasing stride frequency in the approach Horizontal velocity decreases as the
athlete begins the curved approach• Minimize knee flexion during the plant• Full body extension at toe-off
High Jump Flight Vertical velocity may
exceed 4 meters/second during the flight phase
www.benchallenger.com
High Jump Velocities
Hor. Vel. Touchdown (m/s)
Vert. Vel. Touchdown (m/s)
Hor. Vel. Takeoff (m/s)
Vert. Vel. Takeoff (m/s)
Male 2005 IAAF World Championships 7.78 0.33 4.31 4.3
Female, elite 6.13 0.27 4.57 3.41
From Antekolovic, et al (2006) and Isolehto et al (2007).
High Jump Tools
Phase Cue AddressingRun-Up Sprinting Technique
Acceleration SprintsMax. Vel. SprintsResisted SprintingStride Frequency DrillsSplit-Style Olympic Lifts
Plant Minimize knee flexion Single-leg maximal strengthSingle-leg eccentric strengthSingle-leg Olympic liftsSingle-leg plyometrics
Full body extension Squats/deadliftsOlympic liftsVertical plyometrics
Flight Vertical velocity Maximal strength trainingOlympic liftsVertical plyometrics
Pole Vault
Pole Vault Run-up phase obtains a large horizontal
velocity to prepare for the planting of the pole. But, the pole is a complication.
Take-off: Generate enough vertical impulse while minimizing loss in horizontal velocity.
Pole Vault Stats
Max Hor Vel Last Stride 9.44625Hor Vel at Touchdown 9.36625Hor Vel at Takeoff 7.66625Hor Vel at Pole Release 1.68125Ver Vel at Takeoff 2.81Max Ver Vel 5.0375
Velocities in m/s. Taken from Angulo-Kinzler et al (1994). Analyzing 1992 Olympic Games (men).
Pole Vault Tools
Phase Cue Addressing
Run-Up Sprinting Technique
Acceleration Sprints
Max. Vel. Sprints
Resisted Sprinting
Stride Frequency Drills
Split-Style Olympic Lifts
Plant Minimize knee flexion Single-leg maximal strengthSingle-leg eccentric strength
Single-leg Olympic lifts
Single-leg plyometrics
Review of JumpsMales Females
Long jump 10.25 9.41
Triple Jump 9.5 8.18
Pole Vault 8.6 7.41
Comparison of approach speed (last 5 meters in m/s) for top males and females in the 2002 European Championships. From Petrov (2004).
Strength Training Concerns: Sprints/Jumps Hypertrophy
Angle of pennationMoving with mass
Injury preventionHamstrings
Injury causation
THROWS
General Thoughts There are going to
be common themes between the events:Angle of releaseHeight of releaseVelocitySingle leg/levering
www.usatf.org
Discus The speed of the
discus at release is the single most important contributor to long throws.
Females may use more sophisticated technique than males, males may rely more on physical strength (Leigh et al 2008).
What Kind of Strength is Important? Karampatsos et al 2011:
Male throwersMean 49.64 meter throwsMean 1-RM Back Squat 252 kg, r=0.61
(n.s.)Mean 1-RM Incline Press 127.5kg, r=0.96
(p<0.01) between press and throw Perspective: How good are the
throwers?
Yu et al (2002)
Discus throwers at the 1998 camp at the U.S. Olympic Training Center (51.83-60.22 meter throwers).
The greater vertical and horizontal ground reaction forces, the greater distance on the discus.
Shot Put
Men Result (meters) Velocity (m/sec) Angle Height (m) Height (%)21.77 14.13 35 2.1 106
21.2 13.99 34 2.08 113.720.93 13.63 37 2.29 112.3
Women 20.19 13.33 36 2.34 119.419.74 13.31 39 1.93 107.219.09 13.1 36 1.93 110.9
2008 Indoor World Championships, shot put. From Gutierrez-Davila et al (2009).
HammerVariables MeanAge 25.8Height (m) 1.85Weight (kg) 116Body Fat 22.40%Hammer Throw (m) 72.171-RM Snatch (kg) 131.71-RM Clean (kg) 1651-RM Back Squat 245% Type II Muscle fibers 60.1% Type II Muscle Fiber CSA 66.10%Standing Broad Jump (m) 3.09
Information from six international-caliber male hammer throwers. Muscle information is from the vastus lateralis. From Terzis et al (2010).
Hammer Velocities
The hammer is moving at velocities of up to 24 meters/second during the turns (Rojas-Ruiz et al 2009) with a release velocity that can be even higher.
From Brice et al (2011).
Javelin
Men WomenJavelin Release Angle 38 42Hor. Vel. Javelin (m/s) 21.3 16.2Ver. Vel. Javelin (m/s) 17.1 14.55Hor. Vel. COG, Run (m/s) 5.19 5.41Hor. Vel. COG, Before final contact (m/s) 5.28 5.36Vert. Vel. COG, Release (m/s) 1.59 0.89
Top 5 Men and Women, 1984 Olympic Games. From Komi and Mero (1985).
Javelin Characteristics
Men WomenDistance (m) 86.11 66.6Javelin Release Angle 35.3 36.23Javelin Release Vel. (m/s) 29.3 25.6Hor. Vel. COG, Before Final Contact (m/s) 6.91 6.23
Top three finishers, men’s and women’s, 2009 IAAF World Championships. From Lehman (2010).
Throws: Commonalities Base level of total body strength required
for success, different for each event Once that base level of strength is
achieved, a need to learn How to use itHow to apply it to the event
For each throw, horizontal/vertical velocities and height/angle of release are all important. These velocities exceed what can be achieved with free weights.
Throws: Tools (Commonalities)
Total Body StrengthLower Body Strength Squats, deadlifts, hip extensionsUpper Body Strength Presses, rows
Using Strength/Application
Expressing Strength Quickly
Olympic lifts, speed lifts, pause/eccentric liftsPlyosThrows
LeveringEccentric Strength
Maximum strength development, eccentric lifts, pause lifts, plyos
Single-leg Strength Lunges, step-ups, split squatsSingle-leg Power
Plyos, split-style Oympic lifts, one-leg Olympic lifts
Throws: Event-Specific
Discuss: rotation, lever off one side, stretch
Shot: glide requires a push off one leg Hammer: shoulders, rotation Javelin: requires a run-up, lever off one
side
ENDURANCE EVENTS AND
STRENGTH TRAINING
Endurance: Benefits
Running economy Anaerobic threshold Velocity Leg stiffness
Endurance and Strength Training Paavolainen, et al (1999):
22 elite cross-country runners (maximal oxygen consumption ~64 ml/kg/min; 5K time ~18.25 minutes)
9 week study, 9 training sessions/week○ Explosive group: 32% training was 20-100 meter sprints,
plyos, and high velocity strength training○ Rest of training standard below/above lactate threshold runs○ Control group: 3% of training was explosive in nature
Results:○ 5K time decreased from ~18.5 min to ~18 min for Explosive,
no change for control○ Ground contact time, running economy, and maximal oxygen
consumption improved in explosive group, no change in control
Concerns for Endurance Athletes Takes time Skill component Joint wear and tear Hypertrophy and running Prejudices
TRAINING: PUTTING IT ALL
TOGETHER
Principles
Strength training needs to support track and field training
Strength training needs to complement track and field training
Strength training should be brief, focused, and effective
Strength and power should be trained year-round
Linking Training
1. Determine the most important focus for training
2. Set up the training for that
3. Determine the next-most important focus of training
4. Set up the training for that focus, make sure it syncs with the most important
Repeat steps 3 and 4 for each successive focus of training
Preparation Phase I: General Preparation Most important
component:
Track work Second most:
Strength training Third most:
Plyometrics Fourth most:
Everything else
Preparation I (GP) AccelerationMaximum VelocitySpeed EnduranceMaximal StrengthPower
Hypertrophy
1x/week1x/week1x/week1x/week2x/week (1 wt, 1 plyo)1x/week
Speed TrainingDay of the Week
Monday Tuesday Wednesday Thursday Friday
Track Training Emphasis
Acceleration:Falling / Standing / Crouching Starts, 3x10-20 meters each
Recovery Maximum Velocity:Standing Starts, 3-5x60 meters
Recovery Speed Endurance:4x150 meters
Biomotor Ability/Energy System
Speed/ Strength/ Phosphagen
Endurance Speed/ Power/ Phosphagen
Rest Endurance / Glycolytic
Adding Strength TrainingDay of the Week Monday Tuesday Wednesday Thursday Friday
Track Training Emphasis Acceleration:Falling / Standing / Crouching Starts, 3x10-20 meters each
Recovery Maximum Velocity:Standing Starts, 3-5x60 meters
Recovery Speed Endurance:4x150 meters
Biomotor Ability/Energy System
Speed/ Strength/ Phosphagen
Endurance Speed/ Power/ Phosphagen
Rest Endurance / Glycolytic
Strength Training Emphasis Maximal Strength:Back Squats, 3x6-10x80-90%RDLs, 3x6-10Bench Press, 3x6-10x80-90%Bent Over Rows, 3x6-10Military Press, 3x6-10
Power Clean, h, AK, 3x3x60%Clean Pulls, h, K, 3x3x60%Push Jerk, 3x3x60%
Upper/Lower Body Weight Circuit, 3x8-12 reps
Adding PlyometricsDay of the Week
Monday Tuesday Wednesday Thursday Friday
Track Training Emphasis
Acceleration:Falling / Standing / Crouching Starts, 3x10-20 meters each
Recovery Maximum Velocity:Standing Starts, 3-5x60 meters
Recovery Speed Endurance:4x150 meters
Biomotor Ability/Energy System
Speed/ Strength/ Phosphagen
Endurance Speed/ Power/ Phosphagen
Rest Endurance / Glycolytic
Strength Training Emphasis
Maximal Strength:Back Squats, 3x6-10x80-90%RDLs, 3x6-10Bench Press, 3x6-10x80-90%Bent Over Rows, 3x6-10Military Press, 3x6-10
Power Clean, h, AK, 3x3x60%Clean Pulls, h, K, 3x3x60%Push Jerk, 3x3x60%
Upper/Lower Body Weight Circuit, 3x8-12 reps
Plyometric Emphasis
Standing long jump, 3x10Hurdle hops, 3x5 yards
CM Jump, 3x10Jump to box, 3x10
Steps for Organizing Training
Identify the competitions Organize the year around the
competitions Plan the concept Plan the details
Challenges
Most strength and conditioning coaches come from specific athletic backgrounds
Usually team sports with lots of contact Requires education about the events,
needs, and what kinds of motivational approaches work with athletes.
Training should help to improve track and field performance, not training.