Is Your Strength Training Actually Helping You Run Faster?

What’s good people!

Welcome to today’s Speed Brief, where we dive into the essentials of athletic performance, helping you run faster, train smarter, and stay injury-free.

In today’s newsletter:

• On Your Marks: Why how you train strength makes all the difference in sprinting speed.

• Set: How to balance high-load and plyometric training for maximum gains.

• Go: Try a tailored strength-plyometric combo to build speed and power at your level.

🏁 On Your Marks: Is Your Strength Training Actually Helping You Sprint Faster?

Strength training is common in athletic programs, helping prevent injuries and improve muscle balance. But for sprinters, whose ultimate goal is explosive speed, the question is: is your strength training actually moving the needle on sprint performance?

The truth is, not all strength training is created equal. In fact, studies show that the type of strength work you do matters as much as the weights you lift—especially for short-distance speed.

Research highlights that high-load strength exercises, like heavy squats and deadlifts, directly enhance running economy by improving force output in the muscle-tendon unit. Essentially, this means each stride becomes more powerful and energy-efficient, letting you maintain speed without early fatigue. Unlike general strength work, these high-load exercises build the “raw” muscle power needed to hit maximum velocity quickly.

Plyometric exercises take a different approach. Movements like jump squats and bounding drills are designed to improve neuromuscular coordination and elasticity, which translates to a faster, more forceful push-off. For sprinters, this makes all the difference, as plyometrics directly target stride efficiency and help optimize how each step propels you forward.

So, why not just go heavy all the time? The secret is in combining these approaches. While high-load work builds the foundational power for explosive starts, plyometrics train your muscles to apply that power quickly and rhythmically. Together, they form a powerful one-two punch that sharpens both your acceleration and top speed.

For sprinting, this focused strength work is more effective than generalized or light-load strength routines, which tend to build endurance rather than peak power. The takeaway? Tailor your training to maximize speed: high-load lifting for power, plyometrics for efficiency. When combined, these methods can shave milliseconds off your time and help you reach your top speed faster.

Sources:

• The Effect of Plyometric Training on the Speed, Agility, and Explosive Strength Performance in Elite Athletes

• A STUDY ON THE EFFECTIVENESS OF MUSCLE STRENGTH GAIN TRAINING IN RUNNING ATHLETES

⚡ Set: How to Balance Strength and Plyometric Training for Sprint Performance

When it comes to training for explosive speed, integrating the right balance of high-load and plyometric exercises is key. Here’s a flexible framework that sprinters can adapt based on their individual experience and goals:

1. Balance Your Weekly Training

   The goal is to balance high-load strength work with plyometric drills to build both raw power and stride efficiency. Generally, two days per week focused on high-load training (such as heavy lifts) combined with two days of plyometrics (like jump-based drills) allows for progressive gains without overtaxing the body. Beginners may start with lighter loads and gradually build up, while experienced sprinters can adjust the intensity to match their needs.

2. High-Load Training for Explosive Power

   High-load strength exercises help sprinters generate maximum force in each stride. Select exercises that target large muscle groups and focus on controlled, powerful movements. The key is not necessarily the amount of weight but the form and intent: prioritizing quality over quantity to build the strength that can be converted to speed.

3. Plyometric Training for Efficiency and Speed

   Plyometric exercises, such as bounding or jumping drills, improve neuromuscular coordination, helping sprinters to better utilize the strength they’ve built. For sprinters, it’s essential to focus on explosive movements rather than high repetitions. The goal is to train fast-twitch muscle fibers and stride mechanics to enhance stride efficiency and overall speed.

4. Prioritize Recovery

   Both high-load and plyometric training are demanding, and recovery is crucial to maximize gains and prevent injury. Consider active recovery days between intense sessions, with options like light jogging, stretching, or mobility work to support muscle repair and adaptation.

🚀 Go: Create a Strength-Plyometric Routine to Boost Sprint Power

To improve both explosive power and stride efficiency, try this adaptable routine that combines one high-load exercise with one plyometric drill. Here’s a breakdown for various experience levels, so you can choose the intensity that’s right for you.

1. Strength-Plyometric Combo for Beginners

   • Strength Exercise: Bodyweight Squats or Light Goblet Squats (4 sets of 8-10 reps). Focus on full range of motion and controlled speed to build foundational leg strength.

   • Plyometric Drill: Box Jumps (3 sets of 5 jumps). Use a low box (8-12 inches) and concentrate on a soft, controlled landing. Aim for height with each jump while maintaining form.

2. Intermediate-Level Combo

   • Strength Exercise: Dumbbell Step-Ups (4 sets of 6-8 reps per leg). Choose a challenging weight and step onto a platform that brings your knee to a 90-degree angle. Push through your heel to engage glutes and hamstrings.

   • Plyometric Drill: Bounding (3 sets of 8 bounds per leg). Focus on distance and smooth transitions between strides. This exercise is excellent for building both stride power and length.

3. Advanced-Level Combo

   • Strength Exercise: Heavy Back Squats or Deadlifts (4 sets of 4-6 reps). Use a weight that’s challenging but allows you to complete each rep with proper form. Aim for an explosive lift and controlled return, focusing on hip and hamstring activation.

   • Plyometric Drill: Depth Jumps (3 sets of 5 jumps). Drop from a box or platform about 18-24 inches high and immediately jump as high as possible upon landing. This drill increases reactivity and force application, enhancing power with every stride.

4. Adapt the Routine for Recovery

   • After each combo session, allow at least one recovery day or focus on low-impact exercises like stretching and mobility drills. This recovery is key for the adaptations that translate directly into speed gains.

By mixing these combos into your weekly routine, you’ll build the raw strength and neuromuscular coordination that directly impact sprint speed. Whether you’re looking to build a solid base, improve technique, or reach top speed, this approach lets you work at your level while progressing toward greater explosive power.

That’s it for today’s Speed Brief.

If you’re interested in more insights on strength training for speed or have specific questions about your sprint training, let me know—I’d love to dive deeper or help with any specific goals you’re working on!

Have a great weekend.

Liam

TSP

www.thespeedproject.com