A new study by French researcher JB Morin, who works with Christophe Lemiatre, on Force/Velocity profiles and maximal power output show that training should be specific to the Force/Velocity profile of the athlete. He believes, if you are already strong but produce force slowly, then abandoning heavy strength exercises and working on increasing velocity, even if you lose strength will increase your sprint speed.
In contrast, if you are fast but have no force behind it, focusing on heavy strength will improve your sprint speed.
Overall speed is critical. The change in focus from pushing heavy weight to moving less weight quickly producing force and producing force quickly with velocity has helped with my training considerably.
You need a strong motor in the hips to move quickly with strong glutes, hamstrings and even quads but you also need strong ankles to transfer force effectively and this has certainly been an area of weakness for me.
To help increase ankle strength I have been working on incline sprinting as well as jumping from one foot to another on the ball of foot with 30 to 45lb bar on shoulders for 2 minutes and jumping with higher frequency on one foot for 20 reps and then switching from foot to foot for the two minutes.
In terms of progression and how these quicker movements have helped, the 800m times have come down slightly with a 2:19.36 this past weekend in St Albert.
Next week we hit the track on Sunday with a 1500m.
Passionate runner and nordic skier who happens to own a run & ski shop!