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Old School Muscle Building: Increase Power, Build Muscle and Burn Fat

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For improving sprint speed, both experimental trials and biomechanical analysis indicate that combined heavy and explosive training with squats along with overspeed running, using either a downhill slope or towing are all effective.

Hill Sprints: Increase Power, Build Muscle and Burn Fat

Everyone knows sprinting is an important part of performance in just about any sports, whether it be football, baseball, soccer, rugby, basketball, ect. A fast sprint is the key to a successful athletic team. For example, in soccer a previous study analyzing goal situations, 45% of all goals were preceded by a straight sprint from the scoring player. In addition, elite Australian Rules football players double the number of maximum accelerations in finals compared to regular season games. For improving sprint speed, both experimental trials and biomechanical analysis indicate that combined heavy and explosive training with squats along with overspeed running, using either a downhill slope or towing are all effective. According to new research in the International Journal of Sports Medicine, the combination of squatting and speed training resulted in superior training to either form of training alone.

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Sprint performance was improved after sprint running or full squat training alone, however larger enhancements (2.3%) were observed after the combined full squat plus sprint training intervention.

Researchers examined 6 weeks of full squat vs. full squat plus sprint running training to short (ranged from 0-10 to 0-30 m) sprint running performance in non-athletes. 122 physically active adults were randomly divided into 4 groups: full squat training, combined full squat and sprint training, speed training only and non-training control group. Each training group completed 2 sessions per week over 6 weeks, while the control group performed only their normal physical activity. All subjects in the training groups completed 2 training sessions per week for 6 weeks, while the control group performed only their normal activity. The full-squat training group performed 2 full squat training sessions per week over 6 weeks; the sprinting group performed 2 sprinting sessions per week over 6 weeks; the combined group performed 2 combined sessions per week for 6 weeks but they only performed half the volume of each training session, so that total training volume was matched between the 3 groups.

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Sprint performance was improved after sprint running or full squat training alone, however larger enhancements (2.3%) were observed after the combined full squat plus sprint training intervention. These results suggest that in recreationally active adults, combined full squat and sprint training provides a greater stimulus for improving sprint performance than either modality alone. The researchers concluded that combined full squat and sprint training is superior for improving short distance sprint running ability than either sprint-only training or full squat-only training, in resistance trained
amateur athletes.

Faude, O., T. Koch and T. Meyer (2012). Straight sprinting is the most frequent action in goal situations in professional football. J Sports Sci 30(7): 625-6312.
Aughey RJ. Increased high-intensity activity in elite Australian football finals matches. Int J Sports Physiol Perform. 2011 Sep;6(3):367-79. PubMed PMID: 21911862.
Marques MC, Gabbett TJ, Marinho DA, Blazevich AJ, Sousa A, van den Tillaar R,
Izquierdo M. Influence of Strength, Sprint Running, and Combined Strength and
Sprint Running Training on Short Sprint Performance in Young Adults. Int J Sports
Med. 2015 May 6.

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