Topic: Weightlifting and sprinting

[Scott Eustice]

So, I am trying to improve my sprints (300m and down). As a part of the track and field team, I sprint quite alot along with other technique work (starts, acceleration, ect.).

My lifting program focuses on the back squat and deadlift for lower body. I power clean occasionally. For upper body supplemental work, we do pullups, OH press, and bench press. Core training (blech) involves 1-arm 1-leg planks, pushups, and "supermen" (back hypers).

I am reaching a point in my training where I am not sure that maximal strength training will have a significant impact on my times. I just reached a 2X bodyweight deadlift, and I'm not entirely sure that I need much more maximal strength, but instead I need explosive strength.

Should I switch the focus of my weight training to a more power focused program (40% of max explosive lifts), or keep working on maximal strength? Thanks.

[Steven Low]

Keep on deadlifting.

You'd want closer to like 2.5-2.75x DL before you'd stop seeing gains from it in your sprinting (well, depends on how genetically inclined you are as well). It is true that stronger is better to a point, but you are not at that point yet.

The point is reached when you need to devote so much more time to DL that it takes away from your sprinting and sprint specific training. Obviously, this is not the case for you.

Explosive work (such as pcleans) don't confer any significant benefits over squat/DL for sprinting because the time to execute the lifts is way slower than the time it takes to execute an actual stride. That's why you don't really see many world class T&F using Oly lifts... plus the time component it takes to actually learn them as useful skills.

It's better to do heavy lifting + plyometrics to help transfer the benefit of lifting to speed.

Then sports specific metabolic work (if any.. prolly don't need any for your event)

And the rest goes into actual sprinting (maintaining top speed, acceleration, out of the blocks, etc.)

[Gabe Arnold]

What Steve said.

Also, you might consider adding in Barbell Hip Thrusts to strengthen the glutes in a more targeted way, since they're used so extensively in sprinting. I'd also say try doing some single-leg training as well, such as Bulgarian Split Squats, Single-Leg Deadlift, and Lunges.

<a href="http://www.youtube.com/watch?v=hCm-70-9_XE" target="_blank">http://www.youtube.com/watch?v=hCm-70-9_XE</a>

[Joe Brock]

Deadlift heavier...faster.

Maximum motor recruitment is on a comparative scale with both maximal strength and speed strength.  As one increases, so does the other to a certain point.

[Scott Eustice]

So I should pretty much stop deadlifting all together because the added mass will slow me down. 

But actually, if I shouldn't consider cutting deadlifts from my program until I reach 2.5X bodyweight, then I think I'll be deadlifting for a while.

Steven, are there any pylometrics you can suggest? We sometimes do some jump training over hurdles and single leg jumps, but that is the extent of our pylometric work.

Gabe, we already do lunges. Those are fun. I'll see about adding in the other two exercises you mentioned.

[Steven Low]

Like I said... you shouldn't consider "cutting" anything until doing it is impairing your ability to train your sport. And even when that happens, you'll still be doing them to maintain your strength. This also depends on in season vs out of season.

This should get you started with plyo:
http://www.eatmoveimprove.com/2009/12/a-primer-on-plyometrics/

[Scott Eustice]

Thanks for the plyo info.

And I think I misspoke in my earlier post, I was never going to actually stop deadlifting, just stop aggressively pushing my max. But I will stop even worrying about that, because I doubt that I will be pulling 2.5X bodyweight anytime soon. Let alone 2.75X.

[Joe Brock]

I'm currently pulling 2.65%, and I can assure you, it has done nothing but help my times for most events that I train for.  I don't sprint unless it's loaded (such as a car), but the times just keep getting better.