Sprinting Part 2 – The Role of Sprint-Specific Strength in Speed Development: Bridging the Gap Between the Weight Room and the Field
While sprinting may appear to be an exclusively skill-based movement, performance is deeply rooted in strength expression and power production. However, not all strength translates equally to sprinting. The key lies in developing sprint-specific strength—strength that transfers mechanically, neurologically, and coordinatively to the act of sprinting. Understanding the difference between general and specific strength is essential for coaches aiming to maximize performance on the track.
This article explores how strength contributes to sprint performance, the importance of the force-velocity relationship, and how to build strength that transfers to each phase of the sprint. We will break down biomechanics, loading strategies, exercise selection, and programming based on the athlete’s level. Each section is backed by research to ensure practical, evidence-based application.
General vs. Specific Strength: Understanding Transfer In the classical strength and conditioning model, general strength includes exercises like squats, deadlifts, presses, and lunges that build foundational capabilities. These exercises are critical for building force capacity, particularly in novice or developing athletes. However, as athletes become stronger, the transfer of general strength to sprint performance diminishes (Suchomel, Nimphius, & Stone, 2016).
Specific strength involves the application of force in sprint-relevant positions, ranges of motion, and timeframes. The principle of dynamic correspondence, as outlined by Verkhoshansky (1986), identifies five key criteria for determining the transferability of an exercise:
Amplitude and direction of movement
Accentuated region of force production
Dynamics of effort
Rate and timing of maximal force production
Regime of muscular work
Using these criteria, exercises like sled sprints, step-ups, and bounding become more "sprint-specific" than traditional back squats because they mirror sprint mechanics or techniques.
The Force-Velocity Curve and Sprinting demands the expression of high force in extremely short timeframes. According to Cormie, McGuigan, and Newton (2011), the relationship between force and velocity is inverse: heavy loads produce high force but low velocity, and vice versa. Sprinting itself lies on the high-velocity end of the curve.
To optimize sprint performance, athletes must train across the spectrum or surf the curve as it is known in some strength and conditioning circles:
Heavy lifts (strength) → enhance maximal force output
Olympic lifts (strength-speed) → improve rate of force development
Plyometrics, bounding (speed-strength) → train reactive capacity
Free sprinting (max velocity) → integrate neuromuscular adaptations
Morin and Samozino (2016) emphasize that both force and velocity capabilities contribute to sprint acceleration and top-end speed. The most effective programs develop both ends of the curve.
Suchomel, T. J., Comfort, P., & Lake, J. P. (2017). Enhancing the force-velocity profile of athletes using weightlifting derivatives. Strength & Conditioning Journal, 39(1), 10–20.
Biomechanical Demands by Phase and Relevant Strength Qualities Acceleration (0–10m)
Dominated by horizontal force production.
Requires high concentric strength and low-velocity force output.
Sled sprints, hill sprints, and heavy step-ups improve force orientation (Morin et al., 2011).
Transition (10–30m)
Requires an increased rate of force development as the posture becomes more upright.
Hip extensor strength and technical coordination become critical.
Exercises like power cleans, bounding, and barbell hip thrusts bridge force and velocity.
Max Velocity (30m+)
Demands extremely fast eccentric-concentric muscle action.
Relies on stiffness and elastic energy return through tendons and fascia.
Depth jumps, skips, and reactive bounds improve this phase (Clark & Weyand, 2014).
Exercise Selection: Transfer-Oriented Strength High-transfer exercises share biomechanical, neuromuscular, and technical traits with sprinting. Below is a table outlining key exercises for each phase:
Sprint Phase:
Acceleration
Transition
Max Velocity
High-Transfer Exercises
Sled sprints, heavy step-ups, trapbar deadlifts
Power cleans, bounding, split squats
Drop jumps, hip thrusts, wicket runs
Justification
Horizontal force, hip/knee extension angles
Force application at higher speeds/postures
Fast SSC, high stiffness, upright coordination
Clark, K. P., & Weyand, P. G. (2014). Are running speeds maximized with simple-spring stance mechanics? Journal of Applied Physiology, 117(6), 604–615. https://doi.org/10.1152/japplphysiol.00174.2014
Unilateral vs. Bilateral Training Sprinting is a unilateral activity; therefore, it makes sense to include single-leg exercises. However, both bilateral and unilateral movements have merit.
Bilateral lifts (e.g., squats) are useful for increasing global force output.
Unilateral lifts (e.g., Bulgarian split squats) better replicate sprinting posture and loading patterns (McCurdy et al., 2005).
For sprint-specific strength, prioritize:
Step-ups with a forward lean
Rear-foot elevated split squats with vertical torso
Single-leg RDLs for hamstring development and pelvic control
Resisted Sprinting as Strength-Speed Development Sled sprinting, hill sprints, and resistance bands can be used as tools to build strength-speed and reinforce mechanical patterns.
Key Guidelines:
Use heavy sleds (up to 80% body mass) to improve horizontal force (Morin et al., 2017)
Lighter sleds (10–20% BM) improve acceleration technique and RFD
Uphill sprints (5–10% incline) enhance stride length and drive angles (Haugen et al., 2012)
Ensure resisted sprints preserve technical integrity. Avoid excessive backward lean or reduced stride frequency.
Programming Principles
Programming must reflect the athlete’s strength level, sprint phase emphasis, and training age. Below is a sample week:
Novice (focus: general strength + acceleration)
Monday: Heavy trap bar deadlifts + sled sprints
Wednesday: Split squats + bounding
Friday: Power cleans + flying sprints
Intermediate (focus: sprint-specific strength)
Monday: Sled sprints (80% BW) + step-ups
Wednesday: Bounding + barbell hip thrusts
Friday: Drop jumps + wicket runs
Advanced (focus: force-velocity integration)
Monday: Resisted sprints (60% BW) + clean pulls
Wednesday: Reactive bounds + split squats
Friday: Flying sprints + stiffness-focused plyos
Long-Term Integration: Periodization for Strength Transfer Strength development should follow a progression from general to specific. Verkhoshansky's Block Periodization model provides a framework:
Accumulation (offseason): General strength, hypertrophy
Transmutation (preseason): Strength-speed, sprint-specific lifts
Realization (in-season): Speed-strength, plyometrics, sprinting
Illustration that competitive sprinting enhances peak vertical forces, and increases overall sprint speed.
Clark, K. P., & Weyand, P. G. (2014). Are running speeds maximized with simple-spring stance mechanics? Journal of Applied Physiology, 117(6), 604–615. https://doi.org/10.1152/japplphysiol.00174.2014
Sprint-specific strength is a vital component of elite speed development. Coaches must move beyond general lifting prescriptions and prioritize exercises, vectors, and intensities that reflect sprint demands. Training across the force-velocity curve, incorporating resisted sprinting, and applying periodized programming ensures strength gains transfer directly to performance. When used with intention and precision, the weight room becomes a powerful tool for developing faster athletes.
NEVER SPRINT FATIGUED! Always provide optimal time during sessions and between sessions for athletes to recover from a single rep or accumulation of fatigue on a previous session. A good rule of thumb is to try and give athletes 60 seconds rest for every 10 yards of sprint work. As well as 48-72 hours between sprint sessions.
References
Andersen, L. L., & Aagaard, P. (2010). Effects of strength training on muscle fiber types and size: consequences for athletes. Scandinavian Journal of Medicine & Science in Sports, 20(2), e32–e38.
Clark, K. P., & Weyand, P. G. (2014). Are running speeds maximized with simple-spring stance mechanics? Journal of Applied Physiology, 117(6), 604–615. https://doi.org/10.1152/japplphysiol.00174.2014
Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: Part 1–biological basis of maximal power production. Sports Medicine, 41(1), 17–38.
Haugen, T., Tonnessen, E., & Seiler, S. (2012). Sprint conditioning of elite soccer players: Worth the effort or lets just sprint? International Journal of Sports Physiology and Performance, 7(1), 79–84.
McCurdy, K., Langford, G., Doscher, M., Wiley, L., & Mallard, K. (2005). The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power. Journal of Strength and Conditioning Research, 19(1), 9–15.
Morin, J. B., & Samozino, P. (2016). Interpreting power-force-velocity profiles for individualized and specific training. International Journal of Sports Physiology and Performance, 11(2), 267–272.
Morin, J. B., Petrakos, G., Jimenez-Reyes, P., Brown, S. R., Samozino, P., & Cross, M. R. (2017). Very-heavy sled training for improving horizontal-force output in soccer players. International Journal of Sports Physiology and Performance, 12(6), 840–844.
Rumpf, M. C., Lockie, R. G., Cronin, J. B., & Jalilvand, F. (2016). Effect of different sprint training methods on sprint performance over various distances: A brief review. Journal of Strength and Conditioning Research, 30(6), 1767–1785.
Seitz, L. B., Reyes, A., Tran, T. T., de Villarreal, E. S., & Haff, G. G. (2014). Increases in lower-body strength transfer positively to sprint performance: a systematic review with meta-analysis. Sports Medicine, 44(12), 1693–1702.
Suchomel, T. J., Comfort, P., & Lake, J. P. (2017). Enhancing the force-velocity profile of athletes using weightlifting derivatives. Strength & Conditioning Journal, 39(1), 10–20. https://doi.org/10.1519/ssc.0000000000000275
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.
Verkhoshansky, Y. V. (1986). Programming and organization of training. Sportivny Press.