Strength training is critical for generating more power for speed and acceleration.
One of the misconceptions about strength training is that “all you need to do is get stronger and you will be faster.” When in reality, when we make the muscle stronger we also have to teach it how to apply force to the ground correctly in order to get speed and acceleration.
One of the keys to our strength training is developing a solid core. This is our abdominal area, the abdominals, the low back, the hip flexors, and the gluteus, front to back as well as side to side. This is what transfers the force into the ground.
The key to our strength training is on muscle recruitment, not necessarily creating greater mass. In order to maximize your speed and acceleration, we want to increase the power output while maintaining the same body weight. As I put on the four-cylinder engine in a car, take it out and put it back in an eight-cylinder engine. If we can move the mass with greater efficiency, we are going to generate greater speed.
I want you to understand that we need to train according to energy system. If your sport is explosive by nature, you need to train explosively. Do not use long distance runs to prepare for short burst of activity. Your short burst of activity specific to your sport to get you ready.
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