Strength Training - Specific
Following on from a general strength training program, the training needs to be related to the particular demands of the event (specificity) and the exercises must be specific to the type of strength required. The coach should know the predominant types of muscular activity associated with the particular event, the movement pattern involved, and the kind of strength needed. Exercises should be identified that will produce the desired development. Although specificity is important, every schedule must include exercises of a general nature.
Development of the Quads
The following is a selection of exercise that could be included in a sprint athlete's specific strength training program.
Other exercises to be used with the Quad exercises above
Identify a series of training sessions using 3 or 4 exercises from each of the above groups. Conduct 2 or 3 weight sessions per week with a 48-hour recovery between each session. Allow 3 to 5 minutes recovery between each set and exercise.
Example 15-week program
Before You Start
Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's discretion and risk.
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