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A 6-Week Base Strength Training Program for Sprint Acceleration Development and Foundation for Future Progression in Amateur Athletes

Lockie, Robert G. PhD

Strength & Conditioning Journal: February 2018 - Volume 40 - Issue 1 - p 2–12
doi: 10.1519/SSC.0000000000000341
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ABSTRACT THIS ARTICLE DETAILS A 6-WEEK RESISTANCE TRAINING PROGRAM THAT CAN BE USED TO IMPROVE SPRINT ACCELERATION IN AMATEUR ATHLETES. THIS PROGRAM CAN CONCURRENTLY ENHANCE BASE LOWER-BODY STRENGTH AND 10-M SPEED AND INCORPORATES THE BACK SQUAT, STEP-UP, CABLE HIP FLEXION, AND SMITH MACHINE CALF RAISE. LOADS CAN BE INCREASED FROM APPROXIMATELY 75–90% OF ONE REPETITION-MAXIMUM OVER THE COURSE OF THE PROGRAM. THE EXERCISES ARE DESCRIBED WITH SUPPORTING SCIENTIFIC EVIDENCE FOR THEIR USE. ADDITIONALLY, SUGGESTIONS ARE PROVIDED AS TO HOW THE PROGRAM COULD BE MODIFIED AND PROGRESSED WITH DIFFERENT EXERCISES TO FURTHER ENHANCE THE FORCE–VELOCITY PROFILE.

Department of Kinesiology, California State University, Fullerton, Fullerton, California

Address correspondence to Robert G. Lockie, rlockie@fullerton.edu.

Conflicts of Interest and Source of Funding: The author reports no conflicts of interest and no source of funding.

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Robert G. Lockieis an assistant professor in Strength and Conditioning at the Department of Kinesiology within California State University, Fullerton.

© 2018 by the National Strength & Conditioning Association