The Speed ProjectArticles / Strength and power
Strength and power
What to do in the gym so it shows up on the track: strength, power, plyometrics and Olympic lifts.
Strength Training for Increased Speed and Power: The Most Effective Methods
Not all strength work transfers to the track. The three types of strength training that matter for sprinters, when to use each, and sample sessions.
Read the article- How to pair your weight room with your track sessionsA quick reference for matching your weight room work to your track sessions by sprint phase.Article
- The Importance of Solid Core Training for SprintersTo sprint efficiently, all the required muscles need to operate to support functionality. Training the core is necessary for these things to come together.Article
- How gym strength transfers to the trackWhere a lift and a sprint differ, and what that means for judging gym work26 Sept 2026
- Which clean should you actually be doing?What the variations are, what each one trains, and who should be using them5 Sept 2026
- Your start won't get faster in the gymIt's about where your force goes, not how much4 Jul 2026
- Build fast strengthThe strength that transfers to sprinting is force you can apply quickly.9 May 2026
- What I learnt from Charles PoliquinWhy strength ratios matter more than strength numbers for sprinters11 Apr 2026
- Does your lifting match your sprinting?Why the type of strength work matters as much as the load4 Apr 2026
- Fast-Twitch Fibers Part 2: What Strength and Training Age Actually ChangeWhy muscle size and fast-twitch quality are not the same thing.14 Mar 2026
- Can you actually build more fast-twitch muscle?Genetics set the ceiling. Your training decides how close you get.7 Mar 2026
- Why gym strength doesn't always transfer to speed...and what actually transfers to the track.31 Jan 2026
- Is Your Hypermobility Hurting Your Speed?Why flexible athletes struggle with sprint development and what to do about it27 Sept 2025
- Does Eccentric Training Improve Speed?Eccentric loading research and applications | Diamond League highlights from Eugene and Monaco | Latest training science for sprint athletes12 Jul 2025
- Timing Peak Sprint PerformanceCompound vs isolation research | Oxidative strength methods | Jamaican sprint dominance5 Jul 2025
- Why Sprinters May Need More Training Volume Than You ThinkChallenging conventional wisdom on sprint development | Record-breaking performances across the globe | Pre Classic lineup takes shape28 Jun 2025
- Four Phases to Sub-20 Performance in the 200mScience vs dogma in training | Paris Diamond League highlights | Usain Bolt's Guinness honor21 Jun 2025
- Bulletproofing Your HamstringsThe Science Behind Sprint's Most Notorious Injury24 May 2025
- PAPE Protocols for Sprint PerformanceHow Strategic Activation Can Improve Your Warm-Up Effectiveness5 Apr 2025
- The Olympic Lift DebateAre They Really Necessary for Sprint Performance?22 Mar 2025
- In-Season Explosive Strength TrainingEvidence-Based Methods to Maintain Power When It Counts1 Feb 2025
- How Can You Improve Acceleration?Evidence-based methods to enhance sprint acceleration.30 Nov 2024
- What We Can Learn from Leg Length, Jump Height, and Explosive Power?How Explosive Power Influences Sprint Speed23 Nov 2024
- Fine-Tuning Sprint Performance: Are Conditioning Drills Worth It?Insights and Innovations in Sprint Performance9 Nov 2024
- Is Your Strength Training Actually Helping You Run Faster?How high-load and plyometric training can help you sprint faster and more efficiently26 Oct 2024
- The Crucial Role of Core Strength in SprintingHow Core Training Enhances Your Sprinting Performance14 Sept 2024
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