Strength Training Program for Sprint Acceleration

Strength and conditioning programs are crucial for developing base strength which will help an athlete build foundation to support further sport specific training.  Number one goal of every program is injury prevention but in this blog we’ll cover importance of strength training on acceleration. Sprinting requires power and this is dependent on strength and force development.  Generating force when taking off against the ground is needed to overcome the inertia of body mass. Meaning, if a sport requires expression of power then every athlete needs to be on a strength program.

Sets and Repetitions:

Week 1: 3 sets x 10-12 reps (75% of 1 RM)

Week 2: 3 sets x 8-10 reps (75-80% of 1 RM)

Week 3: 3 sets x 6 reps (80-85% of 1 RM)

Week 4: 3 sets x 5 reps (80-85% of 1 RM)

Week 5: 3 sets x 4 reps (90% of 1 RM)

Week 6: 3 sets x 4 reps (90% of 1 RM)

*1RM (1 rep max)