Women's Track Workout: Increasing Speed in the Weight Room | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Women's Track Workout: Increasing Speed in the Weight Room

March 22, 2012

Must See Track & Field Videos

Over the course of my career, I have had opportunities to work with some very talented female track athletes, including NCAA Championship Qualifier and Academic All-American Jenna Caffrey (Iowa State). One overarching theme I've seen: no elite runner was able to achieve her max speed until she began to build strength and power in the weight room.

Most of these female runners already possessed excellent technique and flexibility, but they lacked sufficient strength and power, which limited the amount of force they could put into the ground with each stride. It might seem counterintuitive to increase track speed with weight room exercises. But it's a proven method, which, if done correctly, will yield impressive results. The more force you exert, the longer your stride will be and the faster you will run.

Below is a sample training program for female track athletes. It calls for three workouts per week and is designed to increase strength and power. Make sure to rest one day between workouts. Also, perform the workout after a warm-up and a hip, trunk and shoulder mobility series.

Day 1
Snatch — 5x3
Front Squat — 1x8, 4x5
Chin-Up — 4x6
Glute Ham Raise — 5x3
Core (Leg Raises, V-Ups, Bicycle Crunches) — 2-3x20-30 each exercise

Day 2
Push Jerk — 4x4
Clean Pull — 3x5
Reverse Lunge — 3x8
RDL — 3x10
Core (Med Ball Crunch and Throw, Med Ball Russian Twists) — 3x15-20 each exercise

Day 3
Power Clean to Squat — 1x5, 4x3
Back Squat — 3x5, 2x3
Incline Press — 4x6
Hypers — 3x8
Core (Med Ball Sit-Ups, Med Ball Toe Touches): 2x20-30 each exercise
Physioball Plank — 2x60 seconds

You can manipulate volume and intensity to suit your specific needs. Stick to rest intervals of 90 seconds to three minutes. Be careful not to focus so much on correcting your weaknesses that you neglect to train your strengths.

Photo:  thehawkeye.com

Joseph Potts, CSCS, is director of sports performance training at TopSpeed Strength & Conditioning (Kansas City), where he oversees athletes training for multiple sports. He has served as a contributing expert for ESPN and as a private consultant in speed development and injury prevention for several NFL and MLB teams. His coaching history includes several years as head speed coach for the Kansas City Royals; and he is certified as a corrective exercise specialist by the National Academy of Sports Medicine.

Joseph Potts
- Joseph Potts, CSCS, is director of sports performance training at TopSpeed Strength & Conditioning (Kansas City), where he oversees athletes training for multiple sports. He...
Joseph Potts
- Joseph Potts, CSCS, is director of sports performance training at TopSpeed Strength & Conditioning (Kansas City), where he oversees athletes training for multiple sports. He...
More Cool Stuff You'll Like

3 Speed Training Essentials You Must Develop to Get Faster

As in a previous article, The Venn Diagram of Sprinting, this article will focus on additional factors associated with speed development. Initially, we...

Improve Your Football 40 Time During the Season

How Sammy Watkins Built His Game-Breaking Speed

3 Box Drills That Develop True Game Speed

Get Faster With 'The .10 Second Difference' From EXOS

Reactive Agility: The Next Big Thing in Speed Training

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Improve Your Basketball Quickness in 5 Minutes

4 Powerful Band Agility Drills

10 Reasons Why You're Not Getting Faster

How to Safely Decelerate Faster

Lengthen Your Stride for Maximum Speed

Build Game-Breaking Speed With This Exercise

Make Quick and Powerful Cuts Like Adrian Peterson

The Secret to Tom Brady's Newfound Speed

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Ditch the Sprints. Here's How to Build True Sports Speed

ZSeries 10-Minute Workouts: Multidirectional Run

Skipping Drills: The Missing Link From Your Speed Workouts

Burn Your Competition with This Sprint Workout

Build Strength for Baseball and Softball Speed

Rev Up Your Sprint Training With These Complexes

5 Ways to Spice Up Your Ladder Drills

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Get Faster With the Ultimate Stair Workout

ZSeries 10-Minute Workouts: Track Sprints

How to Train for Speed in Cold Weather

Stability Training Can Improve Your Agility and Range of Motion

3 Speed Workouts to Improve Your Top-End Sprints

Speed Plyometrics to Help You Run Faster

5 Essential Cross Country Workouts Explained

Soccer Speed and Agility Drills for Women

2-Week Long-Distance Track Workout Training Plan

The Off-Season Baseball Speed and Agility Workout Program

Improve Your Footwork to Improve Football Agility

STACK Challenge: 300-Yard Shuttle

Get the Most Out of Foam Rolling

Here's Why Andre Williams' Breakout Performance Was No Fluke

8 Positions to Lower Your 40-Yard-Dash Time

12-Week Off-Season Baseball Speed Workout

Sprint Faster With Speed Demons

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

3 Simple Tips to Improve Your 40-Yard Dash

The 5 Elements of a Successful Speed Training Program

Michael Johnson's Guide to a Faster 40

4 Foot Speed Drills to Increase Speed and Agility

How to Build First-Step Quickness for Baseball and Softball