Introduction
Aspiring and experienced sprinters know that speed, explosiveness, agility, and strength are important factors to improve their performance. However, it can be challenging to know which exercises are best suited for sprinting.
The best exercises for sprinters are: compound lower body movements such as squats and deadlifts as well as accessory movements such as single-leg RDLs and sprint-specific exercises such as resisted sprinting.
Picking The Right Exercises
When it comes to strength training for sprinters, it’s crucial to pick exercises that are simple, stable, and can be progressed over time. Squats, deadlifts, and bench press are fantastic compound exercises that target multiple muscle groups and can help improve strength. These exercises allow sprinters to generate force by activating motor units, leading to better sprint performance.
Pushing Yourself on Accessory Movements
It’s easy to fall into the trap of over-reliance on the big three lifts, squat, bench, and deadlift. While these exercises are excellent for strength training, including accessory movements can help prevent stagnation and support continued progress. Movements like single leg RDL, split leg assisted jumps, and weighted sled sprints can target various points along the force-velocity curve and enhance sprint performance.
Glute Training
Recent studies have shown that gluteus maximus volume is one of the most critical variables when comparing sprint times between sub-elite and elite sprinters. Including glute workouts in your training program can significantly improve sprint performance.
Tyson Gay’s glutes….
Resisted Sprints
Resisted sprints involve running with some added resistance, such as a sled or weighted vest. This type of training helps improve your acceleration and power, which can help you beat your competition off the starting line. Some of the best resisted sprinting exercises for sprinters include:
- Sled pulls
- Weighted vest sprints
- Hill sprints
- Towing a tire or sled
Incorporating resisted sprints into your training program can help you build explosive power in your legs, which is essential for sprinting success.
Plyometrics
Plyometric exercises involve explosive movements that help improve your power and speed. Some of the best plyometric exercises for sprinters include:
- Box jumps
- Depth jumps
- Broad jumps
- Single-leg hops
- Bounding
Incorporating plyometrics into your training program can help you develop the explosive power needed to accelerate quickly and reach top speed faster.
Resisted Sprints are a great way to improve your acceleration capabilities
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Adding Volume To Your Training
Increasing your training volume over time while maintaining high training intensities can help you get stronger than others who perform less volume at the same intensities in the same period of time. For example, increasing the training load by five pounds each week can significantly raise your training volume by the end of 12 weeks. Additionally, this strategy can help maintain a higher volume of weight lifted in every training cycle.
Contrast Training
Another beneficial strength training method for sprinters is contrast training. This type of training involves performing a sequence of similar movement patterns that vary along the force-velocity curve.
One example is to combine the back squat with a depth jump or combine it with a plyometric exercise. Contrast training can help improve sprint performance, making it one of the most effective training methods for sprinters.
Conclusion
In conclusion, aspiring and experienced sprinters need to focus on exercises that improve speed, explosiveness, agility, and strength. Combining the exercises and methods mentioned above can lead to improved sprint performance, and it’s essential to maintain proper form, posture, and technique while doing the exercises.
Remember to continue challenging yourself to progress while keeping the balance between over-training and under-training. With the right approach and dedication to your training program, you can see vast improvements in your sprint performances.
