1. Applying Strength and Power

2. Horizontal Forces
 Sprints involve exerting force horizontally so that the
athlete can move forward quickly.
 All of the jumping events involve a run-up phase where
the athlete attempts to maximize horizontal velocity.
 Two of the jumps are concerned with minimizing the loss
of horizontal velocity during the jump to maximize the
distance jumped.
 Two of the jumps are attempting to translate that
horizontal velocity into vertical velocity to maximize
height.
 All of the throws are concerned with the horizontal
application of force.
 Problem: most strength training emphasizes vertical force
application.

3. Overview
 Tools to enhance force production
 Strategies (training approaches)
 Program design thoughts

4. Tools
 Maximal strength training exercises
 Olympic lift variations
 Sleds/prowlers
 Others

5. Maximal Strength Training
Exercises
 Two types of exercises help train
athletes to generate force against the
ground:
 Squats
 Deadlifts

6. Kettlebell Swing
 Wear shoes 
 May be closest to
horizontal force application
 Rather than a rhythmic endurance
exercise, can be done with lots of weight
and low repetitions

7. Plyometrics and Throws
 Two of the best tools to teach horizontal
force application.
 Horizontal plyometrics are specific:
 Bounds
 Single effort jumps
 Multiple effort jumps
 Jumps to or over boxes

8. Throws
 Throws can teach the horizontal
application of force
 Medicine ball toss:
 Forward
 Chest pass
 Step and throw
 Rotational throws

9. Plyometrics/Throws, Thoughts
 Specific
 However:
 Strength base makes plyometrics more
effective
 Landing
 Impact
 CNS fatigue

10. Overview of Tools
General
Tools
Special Tools Specific
Tools
Squats Throws Plyometrics
Deadlifts Kettlebell
Swings
Olympic
Lifts
Sleds/Prowlers

11. Strategies/Training Approaches
 Complex training
 Combine strength and track training

12. Complex Training
 Idea is to combine a heavy, slow
strength move with a fast movement like
a plyo or Olympic lift.
 Theory: heavy movement recruits more
motor units. Fast movement takes
advantage of that recruitment.
 Today called post-activation potentiation
(PAP)
 Research very mixed on this.

13. Complex Training: Horizontal
Emphasis
 Back squats + long jump
 Split squats + standing triple jump
 Front squat + Box jump
 Etc.

14. Complex Training Thoughts
 Not a magic bullet
 But, not harmful either
 Great use of limited training time,
especially during the season.

15. Science Fiction: Combining
Strength and Track Training
 This can be an effective way to show the
athlete how strength training applies to
and supports the event.
 Reinforces many of the technical cues
common to both activities.

16. Sample Combined Program
 Split Cleans, 3x3 each legx60% +
Bounds, 3x20 meters
 Back Squats, 3x4-6x80-90% + Hurdle
Hops, 3x10 meters
 Romanian Deadlifts, 3x4-8-RM + Falling
Starts, 3x10 meters

17. Combining Strength and Track
Training
 Reinforces the applicability of strength
training
 Takes a lot of work on coach’s part
 Requires enough equipment and
enough help to move the equipment
 Only practical with elite-level athletes

18. Program Design Suggestions
 Examine by level of development:
 Fundamental
 National-caliber
 Elite

19. Fundamental Program Design
 Building a fitness/technique base
 Narrow range of exercises
 Focus is mostly on general exercises

20. Building a Fitness Base
 Getting the body used to sprinting and
jumping
 Strengthening ligaments, bones, and
tendons
 Muscle hypertrophy
 Total body strength
 Power

21. Building a Fitness Base
Goal Approaches
Preparing the body for sprinting/jumping Technique drills, A/B drills, bounds, low
volume sprints, single-effort plyometrics,
shin splint drills, hamstring exercises
Tendons/ligaments/bone Moderate-to-high volume strength training,
multi-joint exercises, 30-60 seconds
recovery
Hypertrophy Moderate-to-high volume strength training,
multi-joint exercises, 30-60 seconds
recovery, high intensity (2-3 reps left in the
tank)
Total body strength Moderate volume strength training, multi-
joint exercises, 60+ seconds recovery, high
intensity (1-2 reps left in the tank)
Power Single-effort plyometrics, increased
strength, Olympic lifts

22. Narrow Range of Exercises
Goal Tools
Preparing the body for
sprinting/jumping
Ankling, high knee drills, hip-to-heel
drills, A/B drills, bounds, ankle hops,
walking on toes, marches, crab walks,
back pedaling, counter-movement
jumps, squat jumps, standing long
jumps
Tendons/ligaments/bone Squats, deadlifts, hip extension
exercises, lunges, bench press, military
press, pull-ups, dips, push-ups, bent-
over rows
Hypertrophy Squats, deadlifts, hip extension
exercises, lunges, bench press, military
press, pull-ups, dips, push-ups, bent-
over rows
Total body strength Squats, deadlifts
Power Power clean (hang), push jerk, pulls

23. Fundamental Training: Example
Day One Day Two Day Three
Emphasis Strength/Acceleration Power/Max Velocity Hypertrophy/Enduran
ce
Speed Training Technique drills
Falling/standing
starts, up to 10
meters
Technique drills
Stride length drills
Falling/standing
sprints up to 40
meters
Bounds
Technique drills
Stride length drills
Falling/standing
starts up to 100
meters
Jump Training Jumps in place
Jumps with 1-3 step
run ups
Jumps in place
Jumps with 1-3 step
run ups
Strength Training Back squats or
Deadlifts
Romanian deadlifts
Bench press
Bent-over rows
Military press
Power clean (hang)
Pulls
Push jerk
Squats
Lunges
Hip extension
Bench press
Pull-ups
Dips
Military press
Other MB Throws MB Throws Conditioning