Speed Development Starts in the Weight Room

Every summer, I get scores of calls and emails from athletes (and parents of athletes) asking me if I can help with speed development in preparation for fall and winter sports.  Invariably, they all want me to focus on the same thing — running form, mechanics, and technique.  They feel that if I can correct and improve mechanical shortcomings, speed will improve.

I don’t dispute that running form is important, but it should be viewed as the “fine-tuning” and not the main area of focus.  I train some very fast athletes whose technique isn’t exactly “textbook” perfect.  Same goes for my highest vertical jumpers and quickest, most agile athletes.  But all the fastest athletes I train have something in common: Strong, powerful hips and legs.  They all have the ability to generate a lot of force against the ground to propel themselves forward (upward, laterally, etc.).

In his article, Why Power Development Must Come Before Speed Work, strength coach Rick Scarpulla asserts that “Power can overcome a lack of technique to an extent, but technique cannot overcome a lack of power.”

If you want to lay the groundwork for speed development, start in the weight room.  Once you have built a solid foundation of functional strength and power with exercises like squats, deadlifts, Romanian deadlifts, glute-ham raises, and plyometrics, then it’s time to break out the cones, hurdles, and ladders, and hit the track or turf for your field work.

Get STRONGER, Get FASTER!

Your thoughts?

Strength Training Can Help You Run Faster

There are several factors implicated in running speed.  Form and technique are certainly part of the equation (although I train some very fast athletes who don’t have textbook running form).  Stride length and stride frequency are critical success factors for any runner/sprinter.  And research continues to show that lower-extremity strength and power — and the development thereof — can help any athlete improve his or her speed and running efficiency.

Strength training (weight lifting) enhances muscle strength, so your muscle fibers don’t fatigue as quickly.  This leads to better running speed, efficiency, and overall performance.  Exercises that target hip drive (flexion and extension), leg strength, and explosive power can all be incorporated into your workout to increase the amount of force you are able to generate against the ground, resulting in improved speed and running efficiency.

Perform strength exercises like kettlebell swings, squats, deadlifts, Romanian deadlifts, and lunges.  Add explosive exercises like squat jumps and box jumps.  Choose two of the strength exercises and one of the explosive exercises, and perform 3 sets of 10 repetitions each, two or three days per week, with a day of rest between training days.

Get STRONGER, Get FASTER!

Your thoughts?

Speed Development Starts in the Weight Room

Every summer, I get scores of calls and emails from athletes (and parents of athletes) asking me if I can help with speed development in preparation for fall and winter sports.  Invariably, they all want me to focus on the same thing — running form, mechanics, and technique.  They feel that if I can correct and improve mechanical shortcomings, speed will improve.

I don’t dispute that running form is important, but it should be viewed as the “fine-tuning” and not the main area of focus.  I train some very fast athletes whose technique isn’t exactly “textbook” perfect.  Same goes for my highest vertical jumpers and quickest, most agile athletes.  But all the fastest athletes I train have something in common: Strong, powerful hips and legs.  They all have the ability to generate a lot of force against the ground to propel themselves forward (upward, laterally, etc.).

In his article, Why Power Development Must Come Before Speed Work, strength coach Rick Scarpulla asserts that “Power can overcome a lack of technique to an extent, but technique cannot overcome a lack of power.”

If you want to lay the groundwork for speed development, start in the weight room.  Once you have built a solid foundation of functional strength and power with exercises like squats, deadlifts, Romanian deadlifts, glute-ham raises, and plyometrics, then it’s time to break out the cones, hurdles, and ladders, and hit the track or turf for your field work.

Get STRONGER, Get FASTER!

Your thoughts?

Strength Training Can Help You Run Faster

There are several factors implicated in running speed.  Form and technique are certainly part of the equation (although I train some very fast athletes who don’t have textbook running form).  Stride length and stride frequency are critical success factors for any runner/sprinter.  And research continues to show that lower-extremity strength and power — and the development thereof — can help any athlete improve his or her speed and running efficiency.

Strength training (weight lifting) enhances muscle strength, so your muscle fibers don’t fatigue as quickly.  This leads to better running speed, efficiency, and overall performance.  Exercises that target hip drive (flexion and extension), leg strength, and explosive power can all be incorporated into your workout to increase the amount of force you are able to generate against the ground, resulting in improved speed and running efficiency.

Perform strength exercises like kettlebell swings, squats, deadlifts, Romanian deadlifts, and lunges.  Add explosive exercises like squat jumps and box jumps.  Choose two of the strength exercises and one of the explosive exercises, and perform 3 sets of 10 repetitions each, two or three days per week, with a day of rest between training days.

Get STRONGER, Get FASTER!

Your thoughts?

Speed Training and Development (get faster!)

Let’s face it… speed can be a “difference maker.”  Speed can mean the difference between playing and sitting; winning and losing.  Not everyone has the potential to be fast, but everyone has the potential to be faster.  I don’t think anyone would argue that speed is an important component of athletic success.  There are a few principles to follow to make your speed training more effective.

Running Form/Mechanics

• Swing your arms with your elbows, not with your shoulders or hands; Keep your elbows bent at right angles, and keep your arm swing linear (don’t swing your arms across your body).
• Keep your eyes in front of you; don’t look down at your feet.
• Land on the balls of your feet and keep your heels off the ground; this should help you to maintain a slightly forward lean (shoulders in front of hips).
• Pick your foot off the ground, and swing your leg forward so that your upper leg is parallel to the ground.
• Drive against the ground with every stride, but try to minimize ground time; the longer your foot stays in contact with the ground, the slower you will run.

Running Speed = Stride Length X Stride Frequency.  The longer your stride, combined with the frequency at which you replace each stride, will determine your speed.

Run Fast

You have to train yourself to run fast.  That means developing speed “muscle memory.”  You should perform every sprint at (or close to) maximum speed.  You can’t train by performing sprints at only a percentage of your maximum speed, and expect to “teach” your body to run at full speed.

Allow for Adequate Rest Intervals

Sprinting at maximum speed requires proper technique, so you must avoid excessive fatigue.  Sprinting when you’re tired results in poor running mechanics and slower speeds.

• Recover fully between sprints; rest 30 seconds to 2 minutes, depending on the distance.
• Don’t overdo it; 3-10 sprints, with full recovery, are more than adequate; sprints should be done towards the beginning of your workout (after warm-up) when your energy level is highest.

Strength Training

You have to be strong.  Running speed doesn’t really exist outside the context of lower-extremity strength and power (sprinting is exerting force against the ground).    Strength training is – and should be – an important component of speed training and development.  Squats (and squat-type exercises), Deadlifts, Romanian Deadlifts, and Plyometrics should be performed as part of your Strength and Conditioning regimen.

Get STRONGER, Get FASTER!

Your thoughts?