Program by Patrick Beith, speed coach and co-founder of Athlete’s Acceleration in North Attleboro, Massachusetts.
What Matters Now
Most speed drills are designed to maximize stride power, but if you lack strength, the drills won’t do you any good. The best track athletes in the world commit to the weight room, because they recognize the importance of strength. You must do the same.
What This Program Will Do For You
This eight-week program comprises three workouts per week, short in length so you can perform a track workout on the same day. The six exercises are split evenly between lower and upper body, because even your arms impact your stride.
After completing this program, you’ll be stronger and more powerful, so you can increase your stride power and speed on the track. Stronger muscles also reduce the chance of poor technique, so you’ll be less likely to waste energy.
Key Tips for Success
Do your weight room work after your track workout so fatigue doesn’t impair your technique. Also, take a day off between training days so your body has time to recover.
Check out the full 2014 Summer Training Guide.
Featured Track Exercises
Deadlift: A lower-body strength exercise, it increases the amount of force you can generate to help you accelerate faster.
Tuck Jumps: A plyometric exercise, it converts your strength into power so you can explosively drive out of the blocks.
Dumbbell Rear-Foot-Elevated Split-Squat: Builds single-leg strength so each of your legs can stride with equal power.
STACK Track Summer Training Guide