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 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 exercises for a sprint athlete's specific strength training program.

Jump Squats
Step-Ups
Half Squats
Split Jump Squats - as per Jump Squats with legs positioned in the lunge position
Forward Astride Jump Squats - as per Split Jump Squats, but swap leg positions on each jump

Other exercises to be used with the Quad exercises above

Calf Raises
Leg Curls
Leg Extension
Leg Press
Bench Press
Shoulder Press
Pull Downs
Biceps Curls
Triceps Press
Sit-Ups
Lower Back Extensions
Sprint arm action (5kg to 10kg dumbbell in each hand)

Program

Identify a series of training sessions using 3 or 4 exercises from the above groups, and conduct 2 or 3 weight sessions per week with a 48-hour recovery between sessions. Allow 3 to 5 minutes of recovery between each set and exercise.

Example 15-week program

3 weeks of 3 sets of 14 to 20 repetitions max (RM)
1 week of 2 sets of 11 to 14RM
3 weeks of 3 sets of 11 to 14RM
1 week of 2 sets of 6 to 11RM
3 weeks of 3 sets of 6 to 11RM
1 week of 1 set of 3 to 6RM
3 weeks of 2 sets of 3 to 6RM

Before You Start

Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's discretion and risk.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (1997) Strength Training - Specific [WWW] Available from: https://www.brianmac.co.uk/contwtsp.htm [Accessed


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	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 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 exercises for a sprint athlete's specific strength training program. Jump Squats Step-Ups Half Squats Split Jump Squats - as per Jump Squats with legs positioned in the lunge position Forward Astride Jump Squats - as per Split Jump Squats, but swap leg positions on each jump Other exercises to be used with the Quad exercises above Calf Raises Leg Curls Leg Extension Leg Press Bench Press Shoulder Press Pull Downs Biceps Curls Triceps Press Sit-Ups Lower Back Extensions Sprint arm action (5kg to 10kg dumbbell in each hand) Program Identify a series of training sessions using 3 or 4 exercises from the above groups, and conduct 2 or 3 weight sessions per week with a 48-hour recovery between sessions. Allow 3 to 5 minutes of recovery between each set and exercise. Example 15-week program 3 weeks of 3 sets of 14 to 20 repetitions max (RM) 1 week of 2 sets of 11 to 14RM 3 weeks of 3 sets of 11 to 14RM 1 week of 2 sets of 6 to 11RM 3 weeks of 3 sets of 6 to 11RM 1 week of 1 set of 3 to 6RM 3 weeks of 2 sets of 3 to 6RM Before You Start Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's discretion and risk. Page Reference If you quote information from this page in your work, then the reference for this page is: MACKENZIE, B. (1997) Strength Training - Specific [WWW] Available from: https://www.brianmac.co.uk/contwtsp.htm [Accessed