Track events require maximal effort, and allow minimal margins of error. When training to run fast, there are numerous factors that must be taken into consideration to maximise results.
Some key considerations include the following:
- Organisation and planning of training
- Improvement of key performance metrics
- Managing training intensity and recovery
- Addressing required range of motion
- Addressing prior injuries and deficits
Strength coaches at TIC are experienced in the programming and training of track athletes. So if you’re looking to improve your track performance, contact TIC Gym Geelong today!
Planning of training:
One of the luxuries of competing in track and field is the fact that competition calendars are set in seasons/key races – giving us as coaches, and also the athlete key dates to work back from and plan phases of training accordingly.
General Preparation Phase of training will take place during the initial few weeks during the off season. This period is intended to expose the body to training loads again (generally track athletes rest for a few weeks once their competition season has ended). GPP will look to contain movements training though varying planes and ranges of motion as we want to keep exercises ‘general’ in nature. Performing movements that differ from positions we see in our chosen sport allow us to build toward overall strength and athleticism, not just the specificity track athletes are exposed to already.
General Strength Phase will take our key strength and power movements and look to increase our maximal strength and power ceilings. This is generally accompanied with additional fatigue with exercises being performed through a greater range of motion at greater loads, so off season training is the ideal period to raise these properties without the need to peak for events.
The level of each individual athlete will depend on the duration of strength phases, with younger athletes generally needing more emphasis on building greater levels of overall strength. As these capacities increase, more focus can be shifted toward more specific ranges of motion for greater periods of the year.
Specific and Competition Phases will include a reduction in range of motion on heavier, more fatiguing exercises with more emphasis generally placed on moving the bar with a greater intent of speed. Maximal strength development remains in the program, however the majority of the emphasis shifts to factoring in race performance. Intensity increases in track training and the inclusion of racing should result in appropriate changes to gym load. The extent of these changes will again depend on the training level of each athlete.
Improvement of key performance metrics:
There are a handful of ‘KPIs’ that we track in TIC gym and on testing.
Sprinting well leans on a range of factors, both internal and external. When looking at gym KPIs we will focus on physical outputs, aiming to measure factors we can best control/improve in the gym setting.
Elite track athletes will reach very high levels in the following metrics.
Peak Force will relate to our maximum capacity of strength. We want to ensure that high levels of strength in contributing muscles is something that is continuously built towards. Greater force production will allow for a higher ceiling of both acceleration and max velocity by applying more force into the track, and also improving ability to maintain strong positions. Greater capacity will also play a role in tolerating more training.
RSI (Reactive Strength Index) is a measure of low limb ‘stiffness’. A greater level of stiffness assists in achieving faster ground contact times while increasing flight time. This is a very important ability to reach higher levels of maximal velocity in running. This metric consists of tracking improvements (faster) in ground contact times, while expressing greater flight times, or height in Hop Testing or Drop Jump Testing.
RSImod (Reactive Strength Index modified) is a modified metric of reactive strength. Here we assess our flight time and duration of the take off phase. This metric is important that we are able to apply our strength in a meaningful/transferable way. The ability to produce high levels of force in very short periods of time will relate closely to acceleration.
Barbell Velocities is a powerful metric to track, as it not only means that we are looking to improve our ability to move weight as fast as possible, but the addition of feedback can be used to teach high levels of intent and aggression in our training.
Sprinting is a sport where we must express as much force, in as little time as possible. Improving barbell velocity is an important step to ensure that the force that we are improving in the gym is transferable to the track.
Managing training intensity:
Different periods of a season calendar will generally mean different forms of training at the track.
As emphasis is shifted in track work, we must ensure that gym loading is complementing these changes. Running at faster velocities generally results in longer recovery times required. During off season training where volumes are higher, and intensity is lower – we can push the intensity of strength training to make greater changes to our strength and power capabilities. Once running intensity begins increasing, more time is spent in racing spikes, and competition begins to be thrown into the equation, we must adjust the fatigue applied from gym load accordingly.
Regular deload weeks are programmed when training is consistent to allow periods of recovery and also to ensure that both muscles, and our neuromuscular system are primed and prepared for racing.
Individual athletes respond differently to certain types of load, so constant communication between coach and athlete is crucial.
Addressing required range of motion:
There are common restrictions in flexibility/mobility across the athletes we work with here at TIC Gym Geelong. This can be due to a range of factors from increased sitting time at school, work environments, and general tightness from training.
Ankle dorsiflexion is required for optimal foot mechanics at touch down and toe off.
Hip flexion and extension is required for both frontside and backside mechanics. A lack of flexion will impact knee lift, having negative effects in stride length and also our ability to apply more force into the track. A lack of extension will also impact stride length and ability to maintain strong pelvic positions. A neutral position of the pelvis will place sprinters in the most ideal posture to function well through all musculature of the hip and minimise the likelihood of injury.
Thoracic extension and rotation will also impact one’s ability to maintain a neutral pelvis, with rotation playing a role in avoiding too narrow a step width. A narrow step width in running can have implications for not only loading of the hips, but also distal structures such as the foot and ankle.
Addressing prior injury and deficits:
Any prior injury can leave an athlete susceptible to re-injury and potentially develop some compensatory patterns within the way we move.
Having a good relationship with your coach and physiotherapist is integral to creating a successful plan over the course of your season, and longer term development.
Video analysis of run technique and physio movement screens can provide great guidance toward accessory exercises to add into gym programming.
Previously injured tissues should be at a greater level of strength prior to the initial injury to give athletes the best chance to tolerate the rigours of training and competition.
If you have any questions about these considerations and how to implement these into your training program, be sure to book with our TIC Gym Geelong Strength and Conditioning Coaches!
