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Strength Training - Specific

Following on from a general strength training program the training needs to be related to the particular demands of the event (specificity) and the exercises must be specific to the type of strength required. The coach should have knowledge of the predominant types of muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. Although specificity is important, it is necessary in every schedule to include exercises of a general nature.

Development of the Quads

The following is a selection of exercise that could be included in a sprint athlete's specific strength training program.

  • Jump Squats
  • Step Ups
  • Half Squats
  • Split Jump Squats - as per Jump Squats with legs positioned in the lunge position
  • Forward Astride Jump Squats - as per Split Jump Squats but swap leg positions on each jump

Other exercises to be used with the Quad exercises above

  • Calf Raises
  • Leg Curls
  • Leg Extension
  • Leg Press
  • Bench Press
  • Shoulder Press
  • Pull Downs
  • Biceps Curls
  • Triceps Press
  • Sit Ups
  • Lower Back Extensions
  • Sprint arm action (5kg to 10kg dumbbell in each hand)

Program

Identify a series of training sessions using 3 or 4 exercises from each of the above groups. Conduct 2 or 3 weight sessions per week with a 48 hour recovery between each session. Allow 3 to 5 minutes recovery between each set and exercise.

Example 15 week program

  • 3 weeks of 3 sets of 14 to 20 repetitions max (RM)
  • 1 week of 2 sets of 11 to 14RM
  • 3 weeks of 3 sets of 11 to 14RM
  • 1 week of 2 sets of 6 to 11RM
  • 3 weeks of 3 sets of 6 to 11RM
  • 1 week of 1 set of 3 to 6RM
  • 3 weeks of 2 sets of 3 to 6RM

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.


Related References

The following references provide additional information on this topic:

  • BAECHLE, T. R. and EARLE, R. W. (2000) Essentials of strength training and conditioning: National Strength and Conditioning Association. Champaign, IL: Human Kinetics
  • RAMSAY, J. A. et al. (1990) Strength training effects in prepubescent boys. Medicine and science in sports and exercise, 22 (5), p. 605-614
  • HICKSON, R. C. et al. (1979) Strength training effects on aerobic power and short-term endurance. Medicine and Science in Sports and Exercise, 12 (5), p. 336-339

Page Reference

If you quote information from this page in your work then the reference for this page is:

  • MACKENZIE, B. (1997) Strength Training - Specific [WWW] Available from: https://www.brianmac.co.uk/contwtsp.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic: