Strength and Training - Athletics AI Summary

Listen to Episode 2 of this AiPodcast, summarising Australian Master Coach, Angus McEntyre's excellent presentation on strength training for Track and Field.

Key Considerations for Program Design

• Stage of Development: Both mental and physical maturity of the athlete should guide exercise selection and training intensity.

• Training Background/Experience: A novice athlete will require a different approach than a seasoned competitor.

• Strength Limitations: Identifying any existing weaknesses helps in creating a balanced and effective program.

• Training and Competition Recovery: Adequate rest is crucial for optimal adaptation and performance. This includes factoring in the athlete's overall schedule and commitments.

• Gender Particularities: Physiological differences between male and female athletes necessitate tailored training plans.

Types of Strength Development and Their Application

The source categorises strength development into several key areas:

Multi-Lateral Development: This forms the foundation, focusing on fundamental motor skills and full-body strength.

Strength at Range: Emphasises improving joint mobility and flexibility, enhancing force generation and absorption throughout the range of motion. This is particularly important for injury prevention in movements like landing from jumps or changes of direction.

Hypertrophy: Increasing muscle size.

• McEntyre questions the necessity of hypertrophy for all track and field athletes, highlighting potential drawbacks like slower adaptations.

• Distinguishes between Type I (Sarcoplasmic) and Type II (Myofibrillar) hypertrophy, suggesting Type II may be more beneficial for track and field athletes due to its combination of muscle growth and strength gains.

  
  Maximal Strength: Essential for improving intermuscular and intramuscular coordination, crucial for sports demanding speed and power.

• Maximal strength training enables higher neural output, recruiting more motor units and increasing the frequency of nerve impulses.

• Differentiates training intensities: Submaximal (70-80% 1RM), Maximal (80-90% 1RM), and Overload (100-140% 1RM), each serving a distinct purpose in strength development.

  Power: Strong correlation between maximal strength and power development, stating that "max strength is the determinant factor in increasing power"

  Three concepts are highlighted:

• Isotonic Accelerative Lifting: Moving submaximal loads (60-70% 1RM) with maximum intended velocity.

• Ballistic/Plyometric: Moving submaximal loads (30-50% 1RM) with the highest possible intended velocity. This can be enhanced by tools like resistance bands.

• Conjugate Training: A hybridization method using heavy resistance ( >80% 1RM) to increase maximum muscle power, often followed by lighter, ballistic movements. This approach optimises ATP recruitment and activation.

  Power Endurance: Crucial for maintaining high power output over extended periods.

• Suggests timed-based training to improve an athlete's ability to sustain power output, mirroring the demands of their event [15]. For instance, a 1500m runner might benefit from sets lasting 3.30-4.30 minutes.

• Specificity is key: exercise selection should mimic the biomechanics of the athlete's event.

Specific Strength Training Examples by Event

Provides examples of how these training types can be implemented for different track and field events:

• 400m (Power Endurance): Multiple circuits with lighter weights, focusing on fast, efficient, and consistent movements.

• 1500m (Muscular Endurance): Circuits with lighter weights but longer durations (around 5 minutes), promoting efficient and consistent movement.

• High Jump (Strength/Power): Dynamic and powerful movements such as power cleans, trap bar dead jumps, and plyometrics.

• Shot Put (Strength/Power): Explosive and strong movements, prioritising exercises like split cleans, single-arm snatches, and bench variations.

• McEntyre also highlights "Peter Lawler's Magnificent 7" - a set of principles for developing event-specific strength and power, providing tailored exercise recommendations for Shot Put, Hammer Throw, Discus, and Javelin.

The Importance of Core Strength

The source emphasises the often-overlooked importance of core strength for all track and field athletes [20, 21]:

• A strong core (lumbar and abdominal muscles) is vital for stability and efficient movement transfer between the upper and lower body [20]. This is particularly crucial for explosive actions like jumping and throwing.

• Conversely, a weak core can hinder performance and increase the risk of injury.

Key Takeaways

The source stresses five essential takeaways for coaches:

1. "Stay in Your Lane": Focus on your area of expertise within the coaching team.

2. Event Specificity: Understand the biomechanics and physiological demands of the athlete's event to tailor training accordingly.

3. Develop Athleticism: Strength training should progressively evolve throughout the season to optimise performance at peak times.

4. Develop Tolerance/Durability: Build robust athletes who can withstand the rigors of training and competition.

5. Organisation is Key: A "bird's eye view" of the entire season enables effective periodization, ensuring athletes peak at the right time.