NSCAs

T
raining
J
ournal
P
erformance
Features
Resistive Training for
Speed Development
Juan Gonzalez, PhD,
CSCS, HFI, CPT,
Adrian Caceres
and Issac Guerra
Tools for Speed
Development
John M. Cissik, MS,
MBA, CSCS,*D,
NSCA-CPT,*D
Speed
Development
Issue 10.4
August / Sept. 11
www.nsca-lift.org
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about this
PUBLICATION
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P
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T
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ournal
Editorial Ofce
1885 Bob Johnson Drive
Colorado Springs, Colorado 80906
Phone: +1 719-632-6722
Editor
T. Jeff Chandler, EdD,
CSCS,*D, NSCA-CPT,*D, FNSCA
email: jchandler@jsu.edu
Managing Editor
Britt Chandler, MS,
CSCS,*D, NSCA-CPT,*D
email:chandler.britt@att.net
Publisher
Keith Cinea, MA, CSCS,*D,
NSCA-CPT,*D
email: kcinea@nsca-lift.org
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email: msandstead@nsca-lift.org
Editorial Review Panel
Scott Cheatham, DPT, OCS, ATC,
CSCS, NSCA-CPT
Paul Goodman, MS, CSCS
Meredith Hale-Grifn, MS, CSCS
Michael Hartman, PhD, CSCS
Mark S. Kovacs, CSCS
Matthew Rhea, PhD, CSCS
Mike Rickett, MS, CSCS
Mark Stephenson, ATC, CSCS,*D
Chad D. Touchberry, PhD, CSCS
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3 nscas performance training journal www.nsca-lift.org volume 10 issue 4
departments
7
Resistive Training for Speed Development
Juan Gonzalez, PhD, CSCS, HFI, CPT, Adrian Caceres and Issac Guerra
This featured article discusses functional strength development as it pertains to sprinting using
a variety of training techniques to develop speed. Numerous exercises are highlighted that
coaches and athletes can implement into a training program to help improve sprint times and
performance.
Tools for Speed Development
John M. Cissik, MS, MBA, CSCS,*D, NSCA-CPT,*D
While it is true that not all athletes are sprinters, speed is important to develop as it translates
to numerous competitive environments. Tools and exercises for every level of athletic develop-
ment are provided to improve the effectiveness of speed training with respect to progression
and injury prevention.
speed development
Fitness Frontlines
Four research studies are broken down
within this column. Research topics
include: relationships between accelera-
tion, maximum speed, and vertical jump;
how training history affects optimal loads
for maximizing power output; strength and
speed training effectiveness in elderly in-
dividuals with mobility disabilities; and the
correlation between body fat percentage
and performance of army soldiers.
In the Gym
Three Steps to Speed Development
Kyle Brown, CSCS
This column discusses three steps to
speed development that involve training
on the eld, in the weight room, and in the
kitchen.
Training Table
Whey Protein vs. Casein Protein
and Optimal Recovery
Debra Wein, MS, RD, LDN, CSSD,
NSCA-CPT,*D and Megan Miraglia,
MS, RD, LDN
The ratio of carbohydrates to protein is a
vital component to improving performance
and overall development. This column
examines the difference and potential
benets of both whey and casein protein
with respect to recovery.
Ounce Of Prevention
Exercises to Reduce
Hamstring Strains
Jason Brumitt, MSPT,
SCS, ATC/ R, CSCS,*D
This column examines common hamstring
strain risk factors and the impact strains
can have on performance. Exercises to
prevent strains during off-season and pre-
season training are provided.
11
4
6
14
16
G. Gregory Haff, PhD, CSCS, FNSCA
about the
AUTHOR
tness
frontlines
nscas performance training journal www.nsca-lift.org volume 10 issue 4 4
Gregory G. Haff is
a senior lecturer
and the course
coordinator for the
Masters of Strength
and Conditioning
program at Edith
Cowan University
in Perth, Australia.
He is a Fellow of the
National Strength
and Conditioning
Association. Dr.
Haff received the
National Strength
and Conditioning
Associations Young
Investigator Award in
2001.
Are There Relationships Between
Acceleration, Maximum Speed, and
Vertical Jump Performance?
One of the most widely performed tests for explosive
characteristics of the lower body is the countermovement
vertical jump (CMJ). When performed on a force plate with
position transducers without arm swing, the CMJ can be
used with a variety of loads to create a power profle. While
many studies have been performed relating jumping per-
formance to sprint or speed performance there is a lack
of clarity on which variables are the best to assess in an
athlete monitoring program. Recently, researchers from
Australia attempted to determine the relationships be-
tween selected jump variables, acceleration and maximal
running speed in an attempt to determine which variables
are of key interest. Twenty-three Australian football play-
ers performed three maximal vertical jump trials, with the
best trial being utilized in the analysis of force time curve
variables. Position transducers were used to quantify ver-
tical displacement and peak barbell velocity, while a force
plate was used to measure ground reaction forces. Peak
power was determined by multiplying the vertical velocity
by the ground reaction forces. Times of 40-m sprints were
determined with the use of an electronic timing system.
Split times were determined at 10 and 20m. Acceleration
was determined at the 0 10m interval, while the maxi-
mum speed was estimated from the 20 40m interval.
When the results were analyzed it was noted that vertical
jump height was moderately (-0.430, p <0.041) correlated
with acceleration from to 10m, while maximal running
speed had a large correlation with the peak power output
per kilograms of body weight. As a whole, the correlations
between CMJ variables and maximal speed were stronger
than those obtained with acceleration. Based upon these
data it appears that when monitoring athletes with a force
plate and position transducer system the most important
variables to quantify are the jump height and relative peak
power output.
Young, W, Cormack, S, and Crichton, M. Which jump
variables should be used to assess explosive leg muscle
function? Int J Sports Physiol Perform 6: 51 57, 2011.
Does Training History Affect the
Optimal Load for Maximizing Power
Output?
The quantifcation of maximal power output (MPO) is
often assessed when monitoring athletes. There are nu-
merous tests which can be employed including complex
movements such as cycling, running, and jumping tasks.
Since MPO is a function of the maximal force, or strength,
and velocity of shortening a muscle can undergo, it is
widely believed that there is an optimal load for produc-
ing a MPO. While this theory is widely accepted there is
much debate about the efect of training history or status
on the external load required to result in a MPO. Recently,
a research study examined the optimal load and the ef-
fect of training history on the optimal load necessary to
result in a MPO on a 6-sec maximal sprint cycling test.
Forty healthy young men from a variety of training back-
grounds were recruited to determine the optimal load and
efect of training history of MPO. Specifcally, the subject
groups contained 10 strength trained, 10 speed trained,
10 active, and 10 sedentary subjects. All subjects had their
1RM back squat assessed with standardized procedures as
well as performed 8 randomized 6secs sprint tests against
diferent percentage body weight loads. Each sprint was
separated by 4mins. When the data were analyzed it was
determined that the 1RM back squat was the highest for
the strength trained group (20619.2kg) followed by the
speed group (16319.2kg), the active group (131.89.1kg)
and the sedentary control group (116.017.3kg). When
the comparing the various groups, the strength trained
group produced the highest MPO, while the sedentary
control group produced the lowest. When looking at the
optimal load for producing MPO it was determined that
9.7% body weight resulted in the highest MPO in the
strength group, 9.2% body weight resulted in the high-
est MPO in the speed group, 9.7% body weight resulted
in the highest MPO in the active group, and 8.0% body
weight resulted in the highest MPO for the sedentary con-
trol group. As a whole, the present data can be interpreted
in several ways. First, it appears that training history has
an impact on the optimal load for producing MPO, spe-
cifcally stronger athletes produce MPO at higher percent-
ages of body weight, while weaker individuals produce it
a lower percentages of body weight. Second, increasing
strength levels can result in a maximization of MPO. There-
tness frontlines
nscas performance training journal www.nsca-lift.org volume 10 issue 4 5
fore, when designing testing batteries it is essential that the subjects train-
ing history be considered.
Pazin, N, Bozic, P, Bobana, B, Nedeljkovic, A, and Jaric, S. Optimum
loading for maximizing muscle power output: The effect of training history.
Published ahead of print. Eur J Appl Physiol, 2011.
Strength and Speed Training Improved
Functional Performance of Elders with
Mobility Disability
When strength and conditioning exercises are applied in a specifc way to
target a participants specifc impairment, it appears to be an efective reha-
bilitative method. Recently, researchers from the University of Texas Medi-
cal Branch in Galveston, TX wanted to examine the efects of a function-fo-
cused intervention consisting of strength training and gait speed training
on walking speed, walking endurance and functional impairment. Twelve
functionally impaired adults (mean age = 77.27.3yrs) who demonstrated
impaired gate speed (<0.85m/sec), walking speed (<305m in 5mins), and
who were functionally impaired were recruited as subjects. Each subject
performed 75mins of training three times per week for 12 weeks of gate
speed training, walking exercise, and functional strength training. Walking
training consisted of 5 10secs of fast walking interspersed with stand-
ing rests and a period of moderate intensity walking (5mins). Gate speed
training consisted of multiple trials of walking for 10secs at the individual
subjects maximal gait speed as determined by a pre-testing treadmill test.
The speed of training was progressively manipulated across the duration
of the study. Functional strength training consisted of sit-to-stand exercise
(5mins, 10 12 reps), lunges (5mins, 10 15 reps), ankle plantar fexion
(5mins, 10 20 reps), bridging (5mins, 10 20 reps), foor transfer (5mins,
1 5 reps), and knee bends (5mins, 10 15 reps). After the 12 weeks of
training subjects demonstrated improved gait speed (1.0m/sec), walking
endurance (350m), and functional ability (10 score on performance bat-
tery) which placed them into a normal functioning category. As a whole,
this data indicates that a focused training plan can signifcantly impact the
quality of life and mobility of frail older adults.
Protas, EJ, and Tissier, S. Strength and speed training for elders with
mobility disability. J Aging Phys Act 17: 257 271, 2009.
Does Body Fat Percentage Affect Physical and
Physiological Performance in Army Soldiers?
There is a large amount of debate about the optimal body composition
for military personnel. While strength power athletes may require higher
lean body mass, and endurance athletes may require lower body weights
and fat masses, tactical athletes appear to require both attributes. To ex-
plore the role of body fat on performance a research study explored the
diference in performance on physical and physiological tests of tactical
athletes meeting the Department of Defenses body fat goal (18%) and
those exceeding this requirement (>18%). A total of 99 tactical athletes
were recruited and tested on a battery of performance tests. Tests in-
cluded a Wingate anaerobic cycle test, an incremental treadmill run test,
isokinetic tests for knee fexion/extension and shoulder internal/external
rotation strength, and the Army Physical Fitness Readiness Test. The Army
Physical Fitness Readiness Test included push-up and sit-up tests which
required the tactical athletes to perform as many repetitions as possible
in 2mins, followed by the amount of time needed to run a distance of 2mi.
When the data were analyzed the tactical athletes were divided into two
groups. One group (n=44) had an average body fat of 13.33.7% while the
second group (n=55) had an average body fat of 26.05.4%. Group one
performed signifcantly better on the anaerobic capacity test, the maxi-
mal aerobic power test, the push-up test, isokinetic shoulder internal and
external rotation tests, and the isokinetic extension and fexion test. There
were no diferences between the groups for the sit-up test, the 2-mi run
time, or the peak anaerobic power test. When tactical athletes with similar
fat-free masses were compared the tactical athletes with less body fat had
improved aerobic and anaerobic capacity as well as increased muscular
strength levels. This data suggests that leaner soldiers are able to perform
better on tests which have been found to relate to military service. n
Crawford, K, Fleishman, K, Abt, JP, Sell, TC, Lovalekar, M, Nagai, T,
Deluzio, J, Rowe, RS, McGrail, MA, and Lephart, SM. Less body fat
improves physical and physiological performance in army soldiers. Mil Med
176: 35 43, 2011.
Kyle Brown, CSCS
about the
AUTHOR
in the gym
nscas performance training journal www.nsca-lift.org volume 10 issue 4 6
Kyle Brown is a health
and tness expert
whose portfolio
includes everything
from leading
workshops for Fortune
500 companies and
publishing nutrition
articles in top-ranked
tness journals, to
training celebrity
clientelefrom pro
athletes to CEOs
to multiplatinum
recording artists. Kyles
unique approach to
health and tness
emphasizes nutrition
and supplementation
as the foundation for
optimal wellness. After
playing water polo
for Indiana University,
as well as in London,
Kyle became involved
in bodybuilding and
tness for sport-
specic training. Kyle
is the creator and Chief
Operating Ofcer for
FIT 365Complete
Nutritional Shake
(www.t365.com).
A decade ago, when asked whether or not an athlete
could improve speed, most would have answered with an
emphatic, no. Yet, advancements in sports science and
biomechanics research and a proper goal-specifc pro-
gram can truly make a diference. Improvements in run-
ning mechanics are vital and most commonly address im-
proving speed. There are three less discussed secrets, or
steps, to speed development that involves training on the
feld, in the weight room, and in the kitchen. By training
primarily in the acceleration phase, training the posterior
chain muscles, and dropping body fat an athlete can make
a substantial impact on speed development.
The acceleration phase of training should be the primar-
ily focus because most athletes never reach top speed in
sports, let alone maintain it. This is because of variables
like the feld or court length or that the sport involves a
lot of directional changes and lateral and backward move-
ment. Most competitive athletes reach maximal velocity
at 40 60m; however, the majority of acceleration takes
place within the frst 25m (1). Therefore, an athlete should
focus most of their training volume towards the accelera-
tion phase by performing quick bursts within a shorter
distance.
Exercises that address the posterior muscles can contrib-
ute to the development of speed as well. Many times the
posterior muscles are neglected by athletes who simply
run, use speed ladders, and work on the anterior muscles.
The posterior muscles are actively involved when sprint-
ing. For example, the gluteals extend the hips when sprint-
ing, and if an athlete is not able to activate their gluteals
when sprinting their hamstrings may take over, which can
lead to injury and slower, less ef cient results. An athlete
should try exercises like single-leg Romanian deadlifts,
kettlebell swings, standing single-arm rows in a staggered
stance, and explosive plyometic moves like plyolunges.
These exercises promote the proper movement patterns
associated with speed and power development.
Lastly, if an athlete wants to improve speed, they may
want to drop the unnecessary excess body fat. The quick-
est animals in the world are lean, ft, and conditioned.
For example, one will never see an obese thoroughbred
horse at the Kentucky Derby. The intent behind dropping
body fat is to drop unnecessary body fat not simply scale
weight. An elite sprinters physique carries plenty of lean
muscle in comparison to a distance runner. A simple, sub-
clinical way to test this theory is for an athlete to run a
timed 40-yd dash (the staple test for measuring speed)
and record the subsequent score. Then include weighted
training vest (20lbs) and repeat the test. The athlete will
notice not only how much more dif cult the task is, but
how much harder it is to breathe.
Improving the quality of training in these three areas will
help athletes improve speed development and show no-
ticeable results if incorporated into a training program
properly. n
References
1. Kovacs, M. Understanding speed: The science behind
the 100m sprint. Birmingham, AL: Metis Publishing; 2005.
Three Steps to Speed Development
feature
about the
AUTHOR
nscas performance training journal www.nsca-lift.org volume 10 issue 4 7
speed development
Juan Gonzalez, PhD, CSCS, HFI, CPT, Adrian Caceres and Issac Guerra
Resistive Training for
Speed Development
There are many methods for developing speed through
the use of shoulder and waist harnesses, the use of
hills, weighted vests, resistance suits, and/or parachutes
(1,2,3,4,5,6). The aim of these training methods is to ei-
ther improve stride frequency or acceleration in sprinting.
What many of these training methods aim to improve is
the strength of the quadricep, hamstring and gluteal mus-
cles in order to generate more functional running speed.
The following training exercises emphasize functional
strength development as it pertains to sprinting using a
variety of training techniques and can be included in vari-
ous training programs to develop speed.
Parachute sprinting
Begin by properly securing a parachute training appara-
tus to the athlete and reserving a minimum of 40yds of
fat, sprinting surface (e.g., training feld, track). A 3-point
stance or a standing start may be utilized based on pro-
gram design. Have the athlete sprint against the wind, if
possible, with the parachute at 50% of their maximum
speed for three sprints. Once the athlete has completed
this set, have the athlete sprint in the same fashion but
this time at 75 85% of their maximum speed. See Fig-
ures 1.0, 2.0 and 3.0 for proper execution and technique
for parachute sprinting.
Weighted sled sprinting
A waist harness is placed on the athlete to begin this ex-
ercise which is attached to sled with weight correspond-
ing to the program design. A level surface a minimum of
40yds should be designated for the athlete to pull the
sled. The exercise requires the athlete to sprint at 50% of
their maximum speed for three sprints. Once the athlete
has completed this set, the athlete sprints in the same
fashion but this time at 75 85% of their maximum speed.
See Figures 4.0, 5.0 and 6.0 for examples.
Harness resistance sprinting
To begin this exercise, a strength and conditioning coach
provides resistance to a harness or resistance band fas-
tened around the waist of the athlete. Once again, a mini-
mum of 40yds should be designated to performing this
exercise. In this exercise the athlete sprints at 50% of their
maximum speed for three sprints. Once the athlete has
completed this set, the athlete sprints in the same fashion
but this time at 75 85% of their maximum speed. See
Figures 7.0 and 8.0 for examples.
Isolated cable leg drives
on a stability ball
The athlete begins by lying back on a stability ball with
the right ankle attached to a cable cross-over machine.
While maintaining balance on the ball with the left leg on
the foor, for balance, have the athlete drive with the right
leg. Perform 3 4 sets of six repetitions on each leg. Fig-
ures 9.0 and 10.0 provide examples of proper execution
of this exercise.
Isolated cable leg drives
on a BOSU
Have the athlete lay back on the blue dome of a BOSU ball
with their right ankle attached to a cable cross-over ma-
chine. While laying back on the BOSU and the left leg on
the foor, have the athlete drive up with the right leg. Per-
form 3 4 sets of six repetitions on each leg. See Figures
11.0 and 12.0 for examples.
Isolated cable leg drives while
standing on the flat surface of
a BOSU
Have the athlete stand on the fat surface of the BOSU
with the right ankle attached to a cable cross-over ma-
chine. While standing and maintaining balance on the left
leg, have the athlete drive up on the right leg. Perform 3
4 sets of six repetitions on each leg. Figures 13.0 and 14.0
provide examples for proper execution.
Isolated cable leg drives while
standing on the dome surface
of a BOSU
Have the athlete stand on the dome surface of a BOSU
with the right ankle attached to a cable cross-over ma-
chine. While standing and maintaining balance on the left
Dr. Juan Gonzalez is
a former university
Head Womens Cross
Country Coach whose
research interests
include training female
runners. He is a Level I
Track and Field Coach
(USATF). Dr. Gonzalez
is a Health Fitness
Instructor (HFI) and
Certied Personal
Trainer (CPT) through
the American College
of Sports Medicine
(ACSM).

Issac Guerra and
Adrian Caceres
are both Senior
Kinesiology Majors
in the Health
and Kinesiology
Department at the
University of Texas Pan
American.
nscas performance training journal www.nsca-lift.org volume 10 issue 4 8
Speed Development
leg, have the athlete drive up on the right leg. Perform 3 4 sets of six rep-
etitions on each leg. See Figures 15.0 and 16.0 for examples.
The aim of this article is to provide a variety of resistive training options in
the development of speed. The emphasis is on functional strength sprint-
ing through the use of parachutes, weighted sleds, harnesses, and isolated
leg drives using cable resistance. The use of tubing, parachutes, incline
sprints, and harnesses still need to be applied with proper technique to
ensure there are no changes to the sprint mechanics of the athlete (1,2).
These exercises provide strength and conditioning coaches and athletes
with a variety of indoor and outdoor training methods for developing
strength and power in the development of speed. n
References
1. Cissik, JM. Means and methods of speed training: Part I. Strength and
Conditioning Journal 26:4; 24 29, 2004.
2. Cissik, JM. Means and methods of speed training: Part II. Strength and
Conditioning Journal 27:1; 18 25, 2005.
3. Cronin, J. Resisted sprint training for the acceleration phase of sprinting.
Strength and Conditioning Journal 28:4; 42 51, 2006.
4. Faccioni, A. Assisted and resisted methods for speed development: Part
2. Modern Athlete and Coach 32;8 12, 1994.
5. Gonzalez, J. Speed development in a 100m sprinter using a wetsuit.
NSCA Performance Training Journal 8:3; 8 10, 2009.
6. Young, W, and Pryor J. Resistance training for short sprints and maxi-
mum-speed sprints. Strength and Conditioning Journal 23:2; 7 13, 2001.
Figure 1. Parachute sprinting: Starting position (3-point stance) Figure 2. Parachute sprinting: Proper excercise execution
nscas performance training journal www.nsca-lift.org volume 10 issue 4 9
Speed Development
Figure 3. Parachute sprinting:
Finishing position
Figure 4. Weighted sled sprinting:
Starting position
Figure 5. Weighted sled sprinting: Proper exercise execution
Figure 6. Weighted sled sprinting: Finishing position Figure 7. Harness resistance sprinting: Starting position
Figure 8. Harness resistance sprinting: Proper exercise execution Figure 9. Isolated cable leg drives on stability ball: Starting position
nscas performance training journal www.nsca-lift.org volume 10 issue 4 10
Speed Development
Figure 10. Isolated cable leg drives on stability ball: Finishing position Figure 11. Isolated cable leg drives on BOSU: Starting position
Figure 12. Isolated cable leg drives on BOSU:
Finishing position
Figure 13. Standing isolated cable leg drives on fat
surface of BOSU: Starting position
Figure 14. Standing isolated cable leg drives on fat
surface of BOSU: Finishing position
Figure 15. Standing isolated cable leg drives on
dome surface of BOSU: Starting position
Figure 16. Standing isolated cable leg drives on dome
surface of BOSU: Finishing position
feature
about the
AUTHOR
nscas performance training journal www.nsca-lift.org volume 10 issue 4 11
speed development
John M. Cissik is the
Director of Fitness and
Recreation at Texas
Womans University.
He has written a
number of books,
articles, and done
many presentations
and videos on strength
and speed training.
He can be reached at
jcissik@yahoo.com.
John M. Cissik, MS, MBA, CSCS,*D, NSCA-CPT,*D
Tools for Speed Development
Speed development is an important element of an ath-
letes physical preparation. While it is true that not all
athletes are sprinters, speed is important to develop be-
cause it allows an athlete to arrive somewhere faster. This
quality gives them an edge for making a play, eluding a
defender, getting to the ball, or whatever their specifc
sport demands. As a result, speed is widely assessed and is
something that coaches look for at every level of athletics.
This article provides an overview of the major tools used
in speed training and discusses how these change as an
athletes level of development changes.
There are a number of tools that are used to enhance an
athletes speed, but not all of these are equally relevant to
every sport and every level of development. These tools
include:
Technique drills
Explosive starts
Sprints of varying distances
Resisted sprinting
Assisted sprinting
Varied-pace sprinting
Stride length drills
Stride frequency drills
According to research, there is a progression of technique
drills focused on breaking the sprinting motion down
into more manageable components (1). This progression
includes ankling drills, which teaches how to pick the
foot up of the ground; heel-kick drills, which reinforces
ankling and teaches how to bring the heel up to the hip;
high-knee drills, which teaches how to lift the knee in
front of the body and drive the foot down to the ground;
A-drills, which combine ankling, heel-kick drills, and high-
knee drills; and B-drills, which combines A-drills with an
exaggerated knee lift to teach active foot recovery.
The drills described above are the most efective tech-
nique drills. Many of these drills begin at a walking pace,
focusing on one side of the body at a time, eventually pro-
gressing to a skip alternating between the left and right
sides. The challenge with technique drills is that they are
not a substitute for sprinting because they do not resem-
ble sprinting kinematically (3). In other words, the drills
need to be kept in perspective with a training program.
Explosive starts teach athletes how to take the frst step
explosively. This is an important skill because the more ex-
plosively an athlete can take the frst step, potentially the
faster they can arrive somewhere. Usually this is done over
a progression of starting positions; falling starts, stand-
ing starts, crouching starts, and eventually sport-specifc
starts.
Learning to run fast is a skill; this means that it is critical
that it is practiced. With that in mind, athletes should per-
form sprints over various distances to learn how to run
fast and to improve performance.
Resisted sprinting makes the sprinting motion more dif -
cult. This is done by adding weight to the athletes, having
them tow something, or running uphill. The idea is that
by making the motion more dif cult by adding resistance,
athletes will have to recruit more muscle fbers to perform
the sprint. Over time this can carry over to normal sprint-
ing, resulting in faster athletes. Care needs to be taken
with resisted sprinting as too much resistance will disrupt
running mechanics, teaching athletes to be slow and have
poor technique (4,5).
Assisted sprints help athletes to run faster than they are
normally capable of running. This is usually from some-
thing pulling the athletes, but can also be from a high-
speed treadmill or from running downhill. The idea is that
athletes will eventually learn how to move their limbs
faster, resulting in faster athletes. Care needs to be taken
with assisted sprints as having athletes run too fast can be
counterproductive as technique can break down.
nscas performance training journal www.nsca-lift.org volume 10 issue 4 12
Speed Development
Varied-pace sprints teach athletes to shift gears
and run at diferent speeds. In many ways,
varied-pace sprints resemble the motions per-
formed by athletes on the feld. This can be a
very tiring type of exercise for athletes, which is
why these are not normally a beginners tool.
Speed is often expressed as the product of stride
frequency and stride length. The idea is that if
one (or both) can be increased, the athlete will
run faster. Stride length drills involve athletes
running at longer-than-normal strides. Stride
frequency drills help teach athletes to move
their limbs faster.
The exercises used for speed development
should change as athletes progress in their de-
velopment. As athletes progress through their
careers, they get closer to their genetic limita-
tions. This means that diferent training tools
and diferent approaches must be employed to
continue advancing their speed. It also needs to
be kept in perspective that at all levels an ath-
lete only has so much time to devote to training
and has limited physical resources for training.
In other words, training tools should be selected
based on which are the most benefcial to the
athlete.
Beginning athletes
For the purposes of this article, beginners are
classifed as anyone that is not in college or
is not an elite athlete. This category includes
youth and high school athletes. With regards to
speed development, beginners have a number
of needs. First, they need to learn how to run
fast. Several things are involved in this such as
technique drills, learning to start explosively,
and practicing sprinting over various distances.
Second, they need to prepare their bodies to be
successful at speed training. This encompasses
a number of things such as strength training,
exercises to help prevent injuries, and limited
plyometrics.
Collegiate/ National- Level
athletes
This category of athletes refers to those that
compete on a national stage. In theory, they
have a training background and a strength and
conditioning foundation already established at
this level. With regards to speed development,
this level of athlete has four primary needs.
Their frst need is to continue learning how to
run fast. This means continuing to focus on tech-
nique drills, explosive starts, and sprints over
varied distances. The second need is that speed
needs to be applied to their given sport. Sport-
specifc starting positions and sport/position-
specifc sprint distances should be incorporated
at this level. The third need is the recognition
that at this stage a wider variety of speed train-
ing tools may be appropriate. The focus needs to
remain on sprinting to become better at sprint-
ing, but it is appropriate to begin introducing
some limited resisted/assisted sprinting and var-
ied pace exercises for variety. Finally, athletes at
this level need to continue preparing their bod-
ies to be successful at speed training. Athletes
are going to require more advanced strength
training to continue making them stronger and
more powerful. A real focus also needs to be put
on preventing hamstring and shin splint injuries
that may occur from speed training .
Professional/ Elite athletes
Athletes in this category train for a living, are
competing at the highest possible level, and are
very close to their genetic limits. These athletes
have a lifetime of training behind them, respond
to training as individuals, and have unique
needs. With regard to speed development, this
level of athlete has the following needs.
First, athletes at this level require individual-
ized programs based upon their strengths and
weaknesses. Elite athletes have extensive train-
ing experience, strengths, weaknesses, injuries,
preferences, and superstitions; this must be
accounted for in a training program. Second,
programs need to be specifcally designed with
the sport and position in mind. Elite athletes are
unlikely to radically change positions or sports
at this stage in their career and will not beneft
from general training. This means focusing the
programs around their needs. Third, the athletes
need to have access to almost all of the train-
ing tools used in speed training. Elite athletes
are near their genetic potential, this means they
need as much variety as they can get while ob-
serving specifcity. Finally, these athletes need to
continue preparing their bodies to be success-
ful at speed training. An injury at this level could
have signifcant results to the athletes career,
fnancial status, and the strength and condi-
tioning coachs reputation. These athletes need
to continue performing strength training, plyo-
metrics, and exercises designed to address the
hamstrings and prevent shin splints.
Table 1 provides examples of how exercises
should change as athletes progress through
various levels of development. Note that this
table only focuses on those exercises to help
with speed development. As athletes progress
through their careers, the exercises available to
them expand.
Speed is an important ability for almost any ath-
lete and is assessed in most sports. While it is rec-
ognized that athletes are not sprinters, the fact
is that the faster an athlete is the faster they can
arrive somewhere. There are a number of tools
used to train athletes to run faster but not all of
them are equally relevant for every athlete at ev-
ery level. n
nscas performance training journal www.nsca-lift.org volume 10 issue 4 13
Speed Development
References
1. Cissik, JM. Means and methods of speed
training: Part I.Strength and Conditioning Journal
26(4): 24 29, 2004.
2. Clark, KP, Stearne, DJ, Walts, CT, and Miller,
AD. The longitudinal effects of resisted sprint
training using weighted sleds vs. weighted vests.
Journal of Strength and Conditioning Research
24(12): 3287 3295, 2010.
3. Kivi, DMR, and Alexander, MJL. A kinematic
comparison of the running A and B drills with
sprinting. Track Coach 150: 4782 4783, 4788,
2000.
4. Letzelter, M, Sauerwein, G, and Burger, R.
Resistance runs in speed development. In Jarver,
J. Sprints and Relays (4th Ed.) Mountain View,
CA: TAFNEWS Press; 82 86, 1995.
5. Lockie, RG, Murphy, AJ, and Spinks, CD.
Effects of resisted sled towing on sprint
kinematics in eld-sport athletes. Journal of
Strength and Conditioning Research 17(4): 760
767, 2003.
Table 1: Sample Exercise Progression for Diferent Levels of Athletic Development.
Beginner Collegiate / National Professional / Elite
Speed
Training
Technique Drills:
Ankling
Heel to Hip
High Knee Drills
Explosive Starts:
Falling Starts
Standing Starts
Crouching Starts
Sprints Over Varied
Distances
Technique Drills:
Ankling
Heel to Hip
High Knee Drills
A-Drills
B-Drills
Explosive Starts:
Falling Starts
Standing Starts
Crouching Starts
Sport-Specifc Starts
Sprints Over Varied
Distances
Assisted Sprinting
Resisted Sprinting
Varied Pace Sprinting
Technique Drills
(largely as warm-up):
Ankling
Heel to Hip
High Knee Drills
A-Drills
B-Drills
Explosive Starts as
warm-up:
Falling Starts
Standing Starts
Crouching Starts
Sport/Position-Specifc
Starts
Sport/Position-Specifc
Sprints
Assisted Sprinting
Resisted Sprinting
Varied Pace Sprinting
Stride Length Drills
Stride Frequency Drills
Strength
Training
Power Clean
Power Snatch
Push Jerk
Pulls (Clean/Snatch)
Back/Front Squats
Deadlifts
RDLs
Good Mornings
Bench/Incline/Decline/
Military Press
Rows
Pull-Ups/Pull-Downs
Power Clean
Power Snatch
Push/ Power/ Split Jerk
Pulls (Clean/Snatch)
Back/Front Squats
Eccentric Back/Front
Squats
Pause Back/Front Squats
Split Squats
Deadlifts
RDLs
Eccentric RDLs
Good Mornings
Bench/Incline/Decline/
Military Press
Rows
Pull-Ups/Pull-Downs
Power/Split/One-Legged
Clean
Power/Split/One-Legged
Snatch
Push/ Power/ Split Jerk
Pulls (Clean/Snatch)
Back/Front Squats
Split Squats
Eccentric Back/Front /
Split Squats
Pause Back/Front/ Split
Squats
Deadlifts
RDLs
One-Legged RDLs
Eccentric RDLs
Good Mornings
Bench/Incline/Decline/
Military Press
Rows
Pull-Ups/Pull-Downs
Plyometrics Ankling
Bounding
Broad Jumps
Ankling
Bounding
Hops
Broad Jumps
Box Drills
Ankling
Bounding
Hops (Two-Legged and
One-Legged)
Broad Jumps (Two-
Legged and One-Legged)
Box Drills
Any plyometric exercise
combined with short
sprints
Injury
Prevention
Barefoot Drills Barefoot Drills
Stability Ball Hamstring
Exercises
Body Weight Hamstring
Exercises
Barefoot Drills
Stability Ball Hamstring
Exercises
Body Weight Hamstring
Exercises
about the
AUTHOR
training
table
nscas performance training journal www.nsca-lift.org volume 10 issue 4 14
Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDN
Debra Wein is a
recognized expert
on health and
wellness and has
designed award
winning programs
for both individuals
and corporations
around the US. She
is president and
founder of Wellness
Workdays, Inc., (www.
wellnessworkdays.
com) a leading
provider of worksite
wellness programs. In
addition, Debra is the
president and founder
of partner company,
Sensible Nutrition, Inc.
(www.sensiblenutrition.
com), a consulting rm
of RDs and personal
trainers that provides
nutrition and wellness
services to individuals.
Megan Miraglia is a
registered dietitian at
Wellness Workdays
and Sensible Nutrition,
Inc. where she
conducts nutrition and
wellness seminars,
classes and one-on-
one counseling with
clients. Previous to
Wellness Workdays,
she worked in
research focused
on the prevention of
childhood obesity. She
completed a dietetic
internship at Frances
Stern Nutrition Center
and earned a Masters
degree at Tufts
University.
Whey Protein vs. Casein Protein
and Optimal Recovery
Protein supplements are invading grocery store aisles
and health food stores promising greater strength, faster
recovery time and bigger muscles. Is a supplement what
athletes need or can they get by with just a glass of milk?
The answer lies within the glass. When athletes eat, and
what ratio of carbohydrates to proteins they eat after a
workout can signifcantly improve the recovery period af-
ter exercise (4).
Post- workout
recommendations
Timing is everything, especially when it comes to what
athletes eat after engaging in strength and conditioning
training. Eating a combination of carbohydrates and pro-
tein within 30mins post-workout helps maximize muscle
synthesis, muscle function and decreases muscle break-
down. This occurs because this is the time that muscles ex-
perience a heightened sensitivity to insulin (4,7). Addition-
ally, consuming the right combination of carbohydrates to
protein, in a 4:1 ratio, is associated with faster glycogen
replenishment in the muscles, better muscle protein syn-
thesis, reduced muscle soreness and improved muscle
strength and body composition (2,4). Thus, the recipe for
optimal post-exercise recovery is taking advantage of the
30-min recovery window and choosing foods that portray
the 4:1 ratio of carbohydrates to protein. Chocolate milk
is a quick and easy post-recovery drink that naturally con-
tains carbohydrates and proteins in the correct ratio. See
Table 1 for other post-exercise snack options.
Whey vs. casein
Cows milk is composed of carbohydrates and two main
dairy proteins: casein and whey. When milk is coagulated,
it automatically divides out the proteins into semi-solid
lumps and a liquid portion. Casein is found in the lumps,
or curds, whereas the whey protein is found in the liquid
portion (5). The ratio of protein within a glass of milk is
about 20% whey to 80% casein, which provides an opti-
mal composition of readily available nutrients to replenish
body fuel post-workout and keep energy levels up (5).
Whey is known as the fast-acting protein, meaning that
the body can break it down and absorb the nutrients
relatively quickly (1). In some cases, manufacturers break
down whey even further into whey protein isolate, whey
concentrate or whey powder, which are then sold in dif-
ferent forms as supplements. These lactose-free, concen-
trated protein supplements are absorbed at a quicker rate
than casein. Additionally, whey is high in indispensible
(essential), branched-chain amino acids that the body
cannot produce on its own and must derive from food (1).
This allows for quick uptake by the body (6). Some studies
have found that whey protein supplements may be asso-
ciated with an increase in muscle mass size and strength
in some individuals as well (7).
Casein, often referred to as the slow-acting protein, takes
slightly longer to digest as it slowly releases amino acids
into the bloodstream (6). It contains a diferent amino acid
profle than whey and is particularly high in the condition-
ally indispensible amino acid, glutamine (1). This is ben-
efcial because, when the body is put under physiological
stress, such as with endurance exercise, the body needs to
derive glutamine from an outside source of food (1). The
bottom line, however, is that both whey and casein are
needed for proper nutrition.
Some supplements contain both whey and casein to al-
low the body to take full advantage of the diferent ab-
sorption rates (1,8). Additionally, the combined eforts are
benefcial because whey works to stimulate protein syn-
thesis whereas casein inhibits the breakdown of protein
(9). Therefore, individual, isolated supplements of either
whey or casein may not be the best option.
Milk: Full or low- fat?
Research shows that low-fat dairy is more efective at pro-
tein synthesis and replenishing net muscle protein bal-
ance than high-fat dairy (6). One theory is that the fat is
digested at a slower rate than carbohydrates and protein,
and thus the fat slows down the delivery of carbohydrates
and protein to tissues (6). Furthermore, chronic use of
training table
nscas performance training journal www.nsca-lift.org volume 10 issue 4 15
Whey Prot ein vs. Casein Prot ein
low-fat milk as a post-exercise resistance training meal has been associ-
ated with a greater reduction in overall body fat, increased muscle growth
and greater muscle mass maintenance than soy-based proteins (3,9). Table
1 lists whole-food examples of post-exercise snack options that provide
the optimal balance of carbohydrates to proteins. Eat these snacks within
30mins after completing an exercise session for optimal glycogen and pro-
tein uptake.
Bottom line
The combination of whey and casein protein found in cows milk provides
reliable nutrition to restock glycogen stores, promote protein synthesis
and repair muscles while providing benefcial nutrients such as calcium, vi-
tamin D and vitamin A (6). Whole foods, such as low-fat milk, can be equal-
ly efective, if not more efective than supplement drinks in restoring the
body to optimal performance levels and naturally provide all the essential
nutrients in a ratio the body needs (6). Choose whole foods that contain a
4:1 ratio of carbohydrates to protein and consume them within 30mins af-
ter exercise to support muscle recovery, strength and build muscle mass. n
References
1. Dunford, M, and Doyle, JA. Nutrition for sport and exercise. Belmont:
Thomson Wadsworth, 2008.
2. Gilson, SF, Saunders, MJ, Moran, CW, Moore, RW, Womack, CJ, and Todd,
MK. Efects of chocolate milk consumption on markers of muscle recovery
following soccer training: A randomized cross-over study. Journal of the In-
ternational Society of Sports Nutrition 7(19): 1 10, 2010.
3. Hartman, JW, Tang, JE, Wilkinson, SB, Tarnopolsky, MA, Lawrence, RL, Ful-
lerton, AV, and Phillips, SM. Consumption of fat-free fuid milk after resis-
tance exercise promotes greater lean mass accretion than does consump-
tion of soy or carbohydrates in young, novice, male weightlifters. American
Journal of Clinical Nutrition 86: 373 381, 2007.
4. Kerksick, C, Harvey, T, Stout, J, Campbell, B, Wilborn, C, Kreider, R, Kalman,
D, Ziegenfuss, T, Lopez, H, Landis, J, Ivy, JL, and Antonio, J. International
Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the
International Society of Sports Nutrition 5(17): 2008.
5. Lusignan, MF, Bergeron, A, Lafeur, M, and Manjunath, P. The major pro-
teins of bovine seminal plasma interact with caseins and whey proteins of
milk extender. Biology of Reproduction, 2011.
6. Roy, BD. Milk the new sports drink? A review. Journal of International So-
ciety of Sports Nutrition 5(15): 2008.
7. Thomas, DT, Wideman, L, and Lovelady, CA. Efects of a dairy supple-
ment and resistance training on lean mass and insulin-like growth factor
in women. International Journal of Sport Nutrition and Exercise Metabolism
21(3): 181 188, 2011.
8. Tipton, KD, Elliott, TA, Cree, MG, Wolf, SE, Sanford, AP, and Wolfe, RR. In-
gestion of casein and whey proteins result in muscle anabolism after re-
sistance exercise. Medicine and Science in Sports and Exercise 36(12): 2073
2081, 2004.
9. Wilkinson, S, Tarnopolsky, MA, MacDonald, MJ, MacDonald, JR, Arm-
strong, D, and Phillips, SM. Consumption of fuid skim milk promotes
greater muscle protein accretion after resistance exercise than consump-
tion of an isonitrogenous and isoenergetic soy-protein beverage. American
Journal of Clinical Nutrition 85(4): 1031 1040, 2007.
10. U.S. Department of Agriculture and U.S. Department of Health and Hu-
man Services. Dietary Guidelines for Americans. (7th ed.) Washington, DC:
U.S. Government Printing Of ce; 2010.
Table 1. Carbohydrate and Protein Content of Post-exercise Snack Options (10).
Food Item Carbohydrates (grams) Protein (grams)
Non-fat chocolate milk, 8oz 26 8
Non-fat, fruit on the bottom yogurt, 6oz 28 6
1 mozzarella string cheese stick, 5 whole grain crackers, 10 grapes 26 8.5
1 cup of Cheerios and cup of milk 27 7
cup of hummus, cup of carrots 15 5
1 slice of whole-grain bread, 1oz turkey with mustard and 1 cup of apple juice 35 9
Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D
about the
AUTHOR
ounce of
prevention
16 nscas performance training journal www.nsca-lift.org volume 10 issue 4
Jason Brumitt is an
assistant professor
of physical therapy
at Pacic University
(Oregon). He is
currently a doctoral
candidate with Rocky
Mountain University
of Health Professions.
He can be reached via
email at brum4084@
pacicu.edu.
To have success in most sports, an athlete must be able
to run fast and be able to quickly change directions. How-
ever, the forces generated in the hamstring muscle group
while running may cause a strain injury. A hamstring
strain injury may cause signifcant pain and functional loss
(1,2,3,4). One injury mechanism occurs with an eccentric
hamstring muscle (lengthening) action, while the hips are
fexed and knee extended, during the fnal portion of the
swing phase. This is just one mechanism, however.
The time lost after a hamstring strain is as potentially long
as the time lost due to an anterior cruciate ligament sur-
gery of the knee. It has been reported that the average
return to sport time after a hamstring strain was 31 weeks
(4). In some cases, an athlete may be forced to retire due
to the severity of the injury and an inability to fully reha-
bilitate.
There are several injury risk factors for a hamstring strain
that have been identifed by sports medicine researchers.
Athletes at risk for injury should be assessed in the of-
season and pre-season by the athletic training staf and
prescribed exercises to correct for any muscular weakness
or infexibility. Below is a list of common hamstring strain
risk factors (5,6):
Muscular weakness
Prior hamstring injury episodes
Lack of fexibility
Poor muscular endurance capacity
Poor, or lack of, warm-up prior to practice or compe-
tition
An athlete at risk of a hamstring strain should participate
in an of-season and/or pre-season training program to
help reduce the risk of sustaining a hamstring strain. A
recent trend is to address hamstring defcits by having
an athlete perform eccentric exercises. Hamstring inju-
ries tend to occur during an eccentric lengthening of the
muscle. The inclusion of eccentric exercises is thought to
address an athletes strength defcits in a functional man-
ner. In addition, eccentric exercises may help to improve
an athletes muscular infexibility (2,3,4). Table 1 presents
a list of exercises that train the hamstrings eccentrically. n
References
1. Askling, CM, Saartok, T, and Thorstensson, A. Type of
acute hamstring strain afects fexibility, strength, and
time to return to pre-injury level. Br J Sports Med 40(1): 40
44, 2006.
2. Askling, CM, Tengvar, M, Saartok, T, and Thorstensson,
A. Acute frst-time hamstring strains during slow-speed
stretching: Clinical, magnetic resonance imaging, and
recovery characteristics. Am J Sports Med 35(10): 1716
1724, 2007.
3. Askling, CM, Tengvar, M, Saartok, T, and Thorstensson, A.
Acute frst-time hamstring strains during high-speed run-
ning: A longitudinal study including clinical and magnetic
resonance imaging fndings. Am J Sports Med 35(2): 197
206, 2007.
4. Askling CM, Tengvar, M, Saartok, T, and Thorstensson, A.
Proximal hamstring strains of stretching type in diferent
sports: Injury situations, clinical and magnetic resonance
imaging characteristics, and return to sport. Am J Sports
Med 36(9): 1799 1804, 2008.
5. Croisier, JL. Factors associated with recurrent hamstring
injuries. Sports Med 34(10): 681 695, 2004.
6. Croisier, JL, Forthomme, B, Namurois, MH, Vanderthom-
men, M, and Crielaard, JM. Hamstring muscle strain recur-
rence and strength performance disorders. Am J Sports
Med 30(2): 199 203, 2002.
Exercises to Reduce
Hamstring Strains
ounce of prevention
nscas performance training journal www.nsca-lift.org volume 10 issue 4 17
Exercises t o Reduce Hamst ring St rains
Table 1. Eccentric Hamstring Exercises for Of-season or Pre-season Training Programs (2,3,4).
Exercise Technique
Inverted Hamstring The athlete balances on one leg with the knee in full extension. Next, the athlete should fex
forward from the hip, not the back, maintaining a neutral spine position and stretching arms
to the side to assist with balance. Hold each repetition for up to 30secs.
Romanian Deadlift Stand with feet shoulder-width apart, knees slightly bent. The athlete holds a pair of
dumbbells or loaded barbell at mid-thigh level with arms fully extended. The athlete fexes
the torso forward and lowers the weight to mid-shin level. The focus should be on the
hamstrings and gluteals and not the back.
Nordic (aka Russian) Hamstring Curl The athlete assumes a high kneeling pose on a padded surface. A strength coach should
be positioned behind the athlete providing support/assistance by holding the ankles. The
athlete then lowers their upper body as far as possible towards the foor then return to the
upright position utilizing the hamstrings. Most will be unable to control their body all the
way to the foor.
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