Posted on April 27, 2012 by Jenny Cromack

Weight Training and Speed
Strength training will increase running speed, although factors such as power and running biomechanics are essential nothing quite beats the strength factor; that is the amount of force you are able to exert on to the ground.
Despite this research has shown that performing traditional strength exercises for the lower body such as cleans, dead lifts and squats can hinder running economy if the training style is incorrect. So how do you increase strength without hindering all the other facts associated with quick running?
Complex training seems to be the key, complex training refers to combining a heavy resistance exercise typically around a 5 rep max with a biomechanically similar polymeric exercise. This produces excellent functional strength and power gains without compromising factors such as running biomechanics etc.
This style of training is excellent for any sport requiring quick explosive speed, rugby, football, basketball, baseball etc. However the format of training is very intense and periods over 6 weeks lead to diminishing training responses, therefore cycle in complex training through the pre-season period with cycles of traditional strength and plyometric training.
The Motive8 Speed Programme (4 weeks)
•    Complete exercises as super-sets
•    Ensure form is excellent
•    Complete 2x per week for 4 weeks in addition to training
Exercise                   Weight                      Tempo    Reps    Recover    Sets
1a. Front squat        5RM                            2020    3-5
1b. Power squats    Body weight                             15          60-90s       2

2a.DB lunge            5RM each leg           2020    3-5
2b.Plyo-lunges       Body weight                           16            60-90s       2

3a. Dead-lift            5RM                           2020    3-5
3b. Bounding         Body weight                           3x 50m    60-90s    2

Before you start the program record your 50m, 100m and 200m sprint times and then reassess after 4 weeks training.  You’ll be guaranteed faster times!