Weight training for sprint speed · Rotger Elite Performance

Weight training for sprint speed

4 common misconceptions for weight training -

Peak strength is irrelevant because it takes too long to generate when ground contacts during sprinting can be under .1 seconds.
The speed of heavy lifting is slow, so it trains your body to move slowly. If you lift, it should be light and fast.
Lifting heavy weights will add too much muscle, and the extra weight will slow you down.
Lifting weights makes you sore and tired, which prevents athletes from being able to achieve high speeds in practice.

However ,

Increasing absolute strength can also improve the amount of force athletes are able to apply during brief ground contact times.
Though heavy lifting is relatively slow, it can improve sprint performance by improving force production through increased motor unit recruitment.
You can lift heavy weights without gaining significant muscle mass, provided volume is kept low.
Muscle mass can often be a performance-enhancer for speed athletes.
Soreness can be avoided in-season with consistent exposure to relatively high-intensity movements, avoiding accentuated eccentric movements, and maintaining only small fluctuations in volume, intensity, and range of motion.

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