Weight Training For Speed and Power
Speed and Power Events
Track Events: 100 m, 200 m, 400 m, 110 m Hurdles, 100 m Hurdles, 400 m Hurdles
Field Events: Long Jump, Triple Jump, Pole Vault, High Jump, Shot Put, Discus, Javelin, Hammer
Terms to Know For Speed and Power
- Strength – The ability of the neuromuscular system to produce force. (Sub-maximal, maximal and relative)
- Rate of Force Development (RFD) – The rate at which muscular force can be applied.
- Peak Rate of Force Development (PRFD)
– associated with explosive strength and is related to the ability to accelerate objects including body mass.
- Power – Rate of doing work. Work = Force x Distance
- Peak Power – Highest instantaneous power value found over a range of motion.
- Plyometrics – An eccentric contraction followed immediately by a rapid concentric action.
5 Speed and Power Training Qualities
- Work Capacity– The ability of an athlete to repeat sub-maximal efforts of work.
- Modalities - medicine ball circuits, Olympic combinations, plate/bodyweight circuits.
- Strength– Multi-Joint Movements performed with sub-maximal to maximal intensity, fluctuates between 70-100%
- Modalities - squats, press, pulls (multiple variations)
- Strength-Speed– Multi-Joint ground based movement focused on developing triple extension power of the hips, knees and ankles.
- Modalities – Olympic Variations of the Clean & Jerk and Snatch, Dynamic Strength Movements
- Speed-Strength– Multi-Joint ground based bodyweight and minimally loaded exercise used in developing Rate of Force Development.
- Modalities – plyometrics, weighted jumps, maximal medicine ball throws
- Speed – Maximal velocity within a specific movement pattern.
- Modalities – addressed by coach and specific event needs.
Exercise Selection in the Daily Training Plan
Example Training Outline
- Dynamic Warm-Up General to Specific Warm-Up
- Olympic Variation Lift (snatch, clean, jerk)
- Ground Based Multi-Joint Leg Exercise (squat or pull)
- Posterior Chain Lower Body Exercise (RDL, Glute/Ham, Good mornings)
- Pressing Exercise (bench, incline, push press)
- Posterior Chain Upper Body Exercise (Pull-ups, Bent-Rows, Inverted Rows)
- Core Work (MB throws, rotational work, linear abdominals)