Sprint Loading to Maximize Speed
Reprinted from:
Trackcoach.com
Many people ask me why no matter how much
speed work they do on a weekly basis; they don’t seem to increase
their top running speed or acceleration. Many of them assume
sprinting speed is an innate ability, one that can not be improved
with specific training. They believe that you either have it or
don’t. Thankfully this is not the case, as I am not blessed with
tremendous natural speed. Just like a long distance runner can
improve their performance through by improving their lactate
threshold, VO2 max, and running economy, anyone can improve their
top running speed and acceleration with some simple training
techniques. Sprint loading is one of the most famous and successful
methods of improving speed and acceleration. Sprint loading is a
technique designed to improve sprinting speed by systematically
adding weight or resistance to your body while sprinting. Sprinting
with this added weight or resistance, your body must create greater
force with each step to overcome the slowing effects of the added
weight or resistance. Thus with sprint load training, your body will
gradually learn to apply greater force to each of your strides,
increasing your stride length and your sprint speed.
The many ways to "load" your body with increased weight or
resistance are only limited by your creativity. Among the most
common include weighted body suits, weighted vests, harnesses,
parachutes, uphill sprinting, stadium stairs, sand runs, and
weighted sleds. The best method to apply sprint loading is to
provide a relatively light resistance that does not drastically
alter sprinting form. A weighted vest is one of the best methods of
sprint loading due to its ease of use and amazing benefits. The best
type of vest to use is one that is durable and tight fitting, and
can be incrementally loaded with more weights. The two-person
harness is another affordable and effective tool to sprint load. Two
athletes of similar body weight and power use the same harness, one
athlete provides the resistance and the other provides the power.
The use of parachutes is another effective method to sprint load,
and is especially enjoyed by younger athletes.
If you are fortunate enough to live in an area with some good
hills, uphill sprinting is an especially effective method of sprint
loading. An uphill with an incline that will allow you to run with a
good starting and sprinting form is best. If there are no hills
available in your area, consider using stadium stairs to obtain
similar benefits of uphill sprinting. Sand running is another great
method to sprint load, as it provides a unique means to stress the
total body, especially the lower extremities. The foot, knee, and
hip muscle joint systems are required to adjust to the unstable
sandy running surface. Weighted sleds is another great sprint
loading method, quite similar to the use of harnesses, but it does
not require another athlete to assist and provides a more consistent
and measurable level of resistance. A cheap but very effective
weighted sled can be created with a spare tire with a rope and
weighted belt.
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