In-Season Explosive Strength Training

DEEP DIVE

Explosive Strength Development: New Evidence Changes How We Think About In-Season Training

The relationship between strength and sprint performance is complex. Recent research has challenged our understanding of how explosive strength development actually transfers to the track.

A 2017 study examining in-season strength training found something surprising: athletes who maintained high-intensity strength work (80-95% 1RM) throughout their competitive season didn't just maintain performance - they improved it.

This challenges the common practice of reducing strength training during competition phases. The study implemented a simple protocol: heavy half squats twice weekly, 3-6 sets of 1-3 reps, with 3-4 minutes rest between sets.

The results were clear: significant improvements in both explosive power and sprint performance. But here's what makes this particularly interesting for sprinters - these gains happened while athletes maintained their regular sport training.

What's even more relevant is the improvement in ground contact mechanics. Athletes showed enhanced force production in timeframes similar to what we see in sprinting - around 100 milliseconds of ground contact time.

This is crucial because sprinting isn't just about maximum force - it's about how quickly you can apply that force. The nervous system has to recruit the right muscle fibers in milliseconds. Training this capacity requires a specific approach.

Let's look at how the study's findings translate to sprint training. The key wasn't just the heavy loads (80-95% 1RM) - it was the extended rest periods (3-4 minutes) that allowed for maximum intent on every rep.

Think about your own training. When you're hitting heavy squats or trap bar deadlifts, are you allowing enough rest to maintain quality? The research suggests that rushing between sets compromises the neural adaptations we're after.

The study's protocol focused on half squats, but for sprinters, we can expand this to more specific movements. Weighted jumps, split squats, and trap bar deadlifts all train explosive strength in sprint-specific positions.

Monitoring is crucial here. The study tracked both strength metrics and performance outcomes. For sprinters, this means watching not just gym numbers, but ground contact times, force plate data, and most importantly - sprint times.

Force plate data shows us something interesting: rate of force development (RFD) often improves before we see changes in absolute strength. This explains why some athletes can sprint faster without significant changes in their max lifts.

The practical implementation for sprinters looks like this: two explosive strength sessions per week, separated by at least 48 hours from high-intensity track work. Each session focuses on 2-3 main movements performed with maximum intent.

Session structure matters. The study used straight sets, but for sprinters, contrast training can enhance transfer. Heavy lift (85% 1RM) followed by plyometric movement, then sprint acceleration. This maximizes neural drive and movement specificity.

Movement selection should mirror sprint mechanics. Quarter squats rather than full squats. Split stance over bilateral exercises. The goal is training force production in positions that directly transfer to sprinting.

Programming example for early-week session:

1. Trap bar jumps: 4x3 @40-60% 1RM (focus on bar speed)

2. Heavy split squat: 3x3 @85% 1RM

3. Acceleration runs: 4x30m

Late-week session focuses more on explosive power:

1. Quarter squat: 4x2 @80% 1RM

2. Weighted split jumps: 4x3 each leg

3. Flying sprints: 4x30m

The key finding from the research is that intensity matters more than volume. Three quality reps at 90% 1RM produce better results than ten reps at 70%. This aligns with what we know about neural adaptation in sprint training.

Implementation requires careful monitoring. If gym performance drops or sprint times slow, reduce volume before reducing intensity. The study showed that maintaining intensity was crucial for results.

For competition periods, time these sessions 72 hours out from racing. This allows for recovery while maintaining the neural adaptations. The study showed that these benefits persist when programmed correctly.

Progression follows a simple rule: increase intensity before volume. Start at 80% 1RM and progress to 90-95% over 4-6 weeks. Volume stays low (3-6 sets) throughout to maintain quality.

The evidence is clear: in-season explosive strength training not only works, but it's necessary for peak performance. The key is precision in implementation - heavy loads, adequate rest, and perfect execution.

This means rethinking how we approach strength training during the competitive season. It's not about maintenance - it's about strategic development of explosive strength when it matters most.

For sprinters, this research validates what elite coaches have observed: the ability to produce force quickly is more important than absolute strength. Training should reflect this priority in exercise selection, loading parameters, and progression models.

The takeaway isn't just that we should keep training explosively in-season - it's that we can actually improve explosive strength while maintaining sprint performance. This changes how we think about periodization and competition preparation.

Remember: the goal isn't to get better at training - it's to get better at sprinting. Every exercise, set, and rep should serve that purpose. The research gives us a framework; smart application turns it into results.