Power + Speed Development for Running

BY TYLER MANZO

So now that we’ve laid out each stage for speed in my previous post on the 5 Types of Running, let’s now talk about how we obtain it. Training for speed and power can be broken down into three segments. The development of strength within the muscle fibers, the practice of running mechanics, and lastly the conditioning of an athlete. 

STRENGTH

The muscle fibers in the mechanical form for running would be focusing upon fast twitch muscle fiber development in the calves, quads, and hamstrings.

Exercises: 

  1. Power cleans

  2. Deadlifts

  3. Squats

  4. Lunges

  5. KettleBell Swing

Exercise protocol would be heavy explosive movements done at optimal rest; weighted rep count from 3 to 5 reps per given set. We want our athletes to become fast and strong but not necessarily to develop unwanted hypertrophy. Now the act of resistance training will still develop muscle fibers inside the body to become bigger, which is why you’ll see some sprinters look like NFL running backs with big strong tree trunk legs, but with too much size can sometimes compromise speed. When performing these lifts, the idea behind the lift and mechanical form should always be focused on the development of power and explosiveness. Some might ask the question: can we put strength and power within the same category of exercises? Development of power can work hand-in-hand with quickness and reaction time. Plyometrics

Exercises: 

  1. Box jumps

  2. Med ball throws

  3. Lateral jumps

  4. Squat jumps 

  5. Sprawl 

  6. Tuck Jump 

Now the protocol when it comes down to sets and reps for plyometric work can vary on a case-by-case basis. This is due to the variable factor of power development versus strength endurance which we will touch on later. We can say, it’s a safe bet that more is “better” in the plyometric world due to the small amounts of hypertrophy that could happen in relation to the development in density of the fast twitch muscle fibers. So like the House of Pain would say “Jump everybody jump.” 

CONDITIONING / ENDURANCE

So if I want to run short and fast, why should I run so far? Some of the best sprinters in the world have been in the best aerobic condition. Not to say if you were to start training for the hundred meter dash you would train only run your fastest mile time, but training fast miles may help you run a more frequent fast 100m dash. Conditioning and endurance comes down to capacity. Think about it as your body’s battery. If you're training capacity you're increasing the body's battery capacity to then have access to more energy used when you’re racing or training. 

Speed Capacity vs Speed Endurance Training 

Speed capacity is numerous runs usually at a shorter distance for your race with a shorter amount of rest. For 100m dash runner Ex. 4sets of 3x40m Rest 1min between reps Rest 4min between sets.Challenging the body to recover faster. Where speed endurance is longer rest periods with a set amount of distance. For a 100m dash running Ex. 4x400m Rest 3min-5min between sets. 

Now whether you’re running a 40 yard dash or you’re running a marathon both capacity and endurance training should be implemented in the off-season of your training. 

With all the tools in the tool shed now we can develop a plan to become faster, stronger and well conditioned runners to run fast whenever and wherever. 

Emylee Covell