Tag Archives: resisted sprinting

Kick it Up a Notch with Resisted Running

22 Jun

running_stairs[1]Resisted running/sprinting is a great way to develop speed and agility.  Methods of resistance may include gravity (running up hills or stairs) or overloading (parachute or weighted sled).  When running with resistance, it is important that the athlete maintains proper running mechanics, in order to improve speed-strength and stride length.

Generally, a 10% increase in external resistance is adequate, since loads of greater than 10% may have a detrimental effect on overall technique (dependent on the athlete).  You don’t want the athlete to slow down and “muscle through” each stride.  Ideally, you want the athlete to maintain explosive arm and knee punching action, andexplosive leg drive off the ground.

Gravity Resistance

Running up hills or stadium stairs will definitely increase the intensity level of your workout.  It will also benefit your speed, strength, agility, and cardiovascular fitness.  And you don’t necessarily need to find a hill.  An area with a grade of as little as 5-10% will do.  For stadium stairs, check out your local high school football facility.

Overload Resistance

If you have access to a parachute or weighted sled,  I would encourage you to try them (run against the wind with a parachute).  You won’t need to run long distances.  40-50 yard sprints are adequate for parachute running, and 15-20 yard bursts are sufficient for the weighted sled.

As with other modes of high-intensity training, allow adequate rest intervals between sets.

Get STRONGER, Get FASTER!

Your thoughts?

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Improve Explosive Performance with this Triad

16 Mar

1243546_10152343645707164_704678511_o-jpg[1]For most athletes, the development of explosive muscular strength is desirable, since most sports involve movements that require powerful actions.

Sprinting, jumping, and changing direction (as well as throwing, kicking, tackling, etc.) are high-intensity actions that require athletes to generate intermittent bursts of explosive strength and power.

Lower-body triple extension (hip, ankle, knee) exercises — for example, the squat — mimic explosive actions like sprinting and jumping.

Incorporate this three-component strategy into your workout to enhance explosive performance:

RESISTANCE TRAINING

Perform exercises like squats and deadlifts, with about 50% of your 1 repetition maximum (1RM); 2-3 sets of 6 repetitions.  (Don’t ignore your posterior chain.  Complement your squats and deadlifts with glute-ham raises and Romanian deadlifts.)

RESISTED SPRINTING

Pull a weighted sled.  Use a load equal to about 10-15% of your body weight (don’t go too heavy; you want to maintain proper running mechanics).  Perform 8 sets of 20-yard sprints.

PLYOMETRICS

Perform box jumps, hurdle hops, vertical jumps, and horizontal jumps.  Choose 6-8 plyometric exercises, and perform 3 sets of 3 reps for each exercise.

Get STRONGER, Get FASTER!

Your thoughts?

 

Kick it Up a Notch with Resisted Running

10 May

running_stairs[1]Resisted running/sprinting is a great way to develop speed and agility.  Methods of resistance may include gravity (running up hills or stairs) or overloading (parachute or weighted sled).  When running with resistance, it is important that the athlete maintains proper running mechanics, in order to improve speed-strength and stride length.

Generally, a 10% increase in external resistance is adequate, since loads of greater than 10% may have a detrimental effect on overall technique (dependent on the athlete).  You don’t want the athlete to slow down and “muscle through” each stride.  Ideally, you want the athlete to maintain explosive arm and knee punching action, and explosive leg drive off the ground.

Gravity Resistance

Running up hills or stadium stairs will definitely increase the intensity level of your workout.  It will also benefit your speed, strength, agility, and cardiovascular fitness.  And you don’t necessarily need to find a hill.  An area with a grade of as little as 5-10% will do.  For stadium stairs, check out your local high school football facility.

Overload Resistance

If you have access to a parachute or weighted sled,  I would encourage you to try them (run against the wind with a parachute).  You won’t need to run long distances.  40-50 yard sprints are adequate for parachute running, and 15-20 yard bursts are sufficient for the weighted sled.

As with other modes of high-intensity training, allow adequate rest intervals between sets.

Get STRONGER, Get FASTER!

Your thoughts?

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