Weight training for sprinters

How to get faster using weights.

Following on from Frans Bosch’s seminar on running biomechanics, I have been paying a lot more intention to actions within the gym.

The frontal plane, double knee bend society will tell you that all you need to do to get faster is lift more weight on a platform.

They will quote research that shows that weightlifters are very quick over 10metres and have great vertical jumps.

However, the research is often done by their friends and peers and they quote each other to justify the results.

(Rob Newton who is often quoted owns a company that makes force platforms: all his research uses force platforms to measure results!).

Bosch was saying that co-ordination of the drive and push off phase during acceleration is more important than pure power. That is why some little people can run very fast, despite not having much power.

Attention to detail

As you can see from the photos  a step up on a bench can be performed in many different ways.

A coach is necessary to highlight the optimal way of transferring that co ordination to linear running mechanics.

The photo to the right shows a step up with a high knee, but look at the foot position and lack of hamstring control.

The photo above shows a much better action where the emphasis is on the hip control and foot position in relation to the backside.

So, just giving a piece of paper with step ups written on it, because Usain Bolt does step ups, will not make your athlete faster.

Instead, translate the mechanics of the run to the gym and look at ways of enhancing them.

Read 7 steps to running faster here.