Tag Archives: speed-strength

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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Squat vs. Leg Press: Impact on Strength and Speed

25 May

squats-strength-training[1]mKv16aCWBRPf7Ne2uLJQUaA[1]Many sports require athletes to execute powerful movements – those that require strength and speed.

Speed-strength performance can be defined as the execution of a movement that requires the development of large forces and high movement speeds.

Obviously, strength training has a positive impact on strength and speed.  Recently, a study in the Journal of Strength and Conditioning Research took a look at two exercises – the back squat and leg press – and compared their relative effects on sprint and jump performance.

“Both exercises train nearly the same muscles of the lower extremities, but in some aspects, they are different.  The leg press has less requirements concerning balancing the weight, and therefore, less muscle activity contributes toward stabilization compared with the squat.” (Wirth, K, et.al.)

“Despite the maximal force production through many of the same muscles, squat and leg-press exercises are distinctly different and produce different specific neuromuscular adaptations because of diverse movement patterns.”

“Compared with the squat,… the hip extensors are not trained within the extension range” of the leg press exercise.

In this study, the authors found that the back squat exercise improved sprint and jump performance more effectively than the leg press, because of the better transfer effects.

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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