Training Strength for Speed: The Secrets of Speed-Specific Strength Development

Dec 05, 2024

When we think of speed, we often imagine athletes flying down the track or making explosive movements on the field. But what many don't realize is that speed doesn’t just come from moving your legs faster—it’s about producing force efficiently and effectively. And to do that, you need strength, but not just any kind of strength. You need speed-specific strength.

In this blog, we’ll explore how to train for speed using targeted strength training. We’ll examine key concepts, exercises, and strategies that help athletes maximize their performance without getting bogged down by traditional weight training methods that can actually slow them down.

Understanding the Speed and Strength Paradox

At first glance, it may seem obvious that being strong would make you faster. After all, being able to produce more force should translate to faster sprint times, right? Well, yes—but only up to a point. One of the key insights from the research is that while foundational strength is essential for speed, too much strength training can actually slow an athlete down.

This is due to the speed and strength paradox. Some of the fastest athletes in the world aren’t what you would consider traditionally strong, at least not in the way you might expect from weightlifting. These athletes often have lighter, leaner bodies but possess the ability to generate massive amounts of force in a short amount of time. Their strength is highly efficient and specific to the demands of speed.

Research has shown that athletes who can squat up to twice their body weight tend to improve their speed, but beyond this point, additional strength gains offer diminishing returns. Carrying too much muscle mass can weigh athletes down, making them slower and more prone to injury.

Speed-Specific Strength: A Multidimensional Approach

Traditional weight training typically focuses on muscles, joints, and levers, but speed-specific strength requires a broader, more integrated approach. It involves training the body as a whole, working across multiple planes of motion and incorporating the body's fascia system and neuromuscular pathways.

The fascia—a web-like structure of connective tissue that runs throughout your body—plays a major role in how force is generated and transferred. It connects muscle groups and enables them to work together, making the body more than just a collection of individual muscles. This interconnected system is why simply lifting heavier weights doesn’t always translate to better speed. Instead, athletes need to train their bodies to function as a unified whole, leveraging the fascia system for maximum force output.

A strong, stable core is crucial for speed because it helps transfer force from the lower body to the upper body and vice versa. But building a strong core isn’t just about doing sit-ups. True core strength comes from co-contraction of multiple muscles and fascia groups, creating a mechanical composite where the whole is stronger than the sum of its parts.

How Strong is Strong Enough?

So, how strong is strong enough when it comes to speed? According to Dr. William Kramer, a leading researcher in resistance training, male athletes aiming to maximize their power and speed should be able to squat twice their body weight. For women, the goal is around 1.8 times body weight.

This target ensures that athletes have a solid foundation of strength that translates to speed without overloading their bodies with unnecessary bulk. The squat is particularly relevant because it mimics the type of force production needed to explode off the ground during sprints and jumps.

One of the best ways to assess an athlete’s speed-related power is through the vertical jump test. This test measures the height of an athlete’s jump, which correlates directly to their explosive lower-body power and, ultimately, their sprinting speed.

Core and Upper Body Strength for Speed

Speed isn’t just about the legs. The upper body—especially the lats and back muscles—plays a significant role in stabilizing the body and transferring force efficiently. The superficial back line of the fascia system, which runs from the feet all the way to the head, connects many of the muscles involved in sprinting and explosive movements.

A well-developed upper body helps stabilize this fascia line, enabling the lower body to work more efficiently. Exercises like chin-ups are a great way to build this upper body strength, even though they may seem counterintuitive for speed training at first glance.

Proper Form and Technique: The Key to Injury Prevention

While building strength is crucial for speed, doing it with improper form can be detrimental. One of the most common causes of injury in athletes is poor technique during strength training, particularly when it comes to exercises like squats and deadlifts.

Improper lifting form, especially when it involves hip hinging or poor spine alignment, can lead to back injuries and muscle imbalances. One common injury is to the annulus fibrosus of the spinal discs, which can occur when athletes don’t maintain a neutral spine during lifting. Over time, these small injuries can accumulate and lead to serious problems.

To avoid this, athletes should focus on mastering proper technique with exercises like the shortstop squat, which helps maintain proper spine alignment while lifting. By keeping the back neutral and ensuring proper muscle activation, athletes can build strength safely and efficiently.

The Pillars of Speed-Specific Strength Training

When it comes to developing strength for speed, there are five main categories of training that athletes should focus on: foundational strength, core strength, lower body strength, odd position strength, and dead start strength. Here’s a closer look at each:

1. Foundational Strength

Foundational strength forms the base upon which speed-specific strength is built. Exercises like the trap bar deadlift are a staple for developing this foundational strength. They emphasize midfoot pressure, which promotes co-contraction of the hamstrings and quadriceps, leading to better force production and stability.

Cues for the trap bar deadlift include standing inside the bar, gripping it with straight arms, and lifting by pressing through the feet. Athletes should focus on maintaining a neutral spine and engaging the glutes as they lift.

2. Core Strength

A strong core is essential for transferring force between the lower and upper body. Exercises like the Pallof Press help athletes resist rotational forces while maintaining a stable core. This is important for agility, quick turns, and changes in direction.

Another key core exercise is the Farmer’s Carry, which involves walking while carrying weights in each hand. This exercise challenges the entire body to maintain balance and stability while moving.

3. Lower Body Strength

Lower body strength is critical for sprinting, jumping, and explosive movements. Exercises like calf raises (both straight-leg and bent-knee) target the soleus muscle, which plays a key role in the acceleration phase of sprinting.

Single leg squats are another excellent exercise for building unilateral strength, helping athletes correct imbalances and improve stability.

4. Odd Position Strength

Athletic movements don’t always happen in straight lines or simple positions. Athletes need to generate force from unusual or **odd positions**. Exercises like the **lateral step shovel** develop strength in these non-traditional positions by requiring multiple joint structures to work together in three dimensions.

5. Dead Start Strength

Dead start strength is the ability to generate force from a stationary position, which is key for starting sprints and other explosive movements. The **lateral big arc dead shift** trains this type of strength by requiring athletes to move heavy weights from a dead position with control and power.

Advanced Strength Training for Speed

Once an athlete has developed a solid foundation of strength, they can progress to more advanced, full-body exercises like the barbell clean, the dumbbell push press, and the kettlebell snatch. These Olympic-style lifts require coordination, balance, and explosive power, making them ideal for speed development.

These exercises work by forcing the entire body to operate as a single unit, engaging multiple muscle groups and fascia lines at once. The kettlebell snatch, for example, requires the athlete to generate power from the hips and transfer it to the upper body in one smooth, explosive motion.

The Slow Process of Speed Training

Speed training isn’t a quick fix—it’s a slow and steady process. While beginners might see early gains in speed relatively quickly, more advanced gains take time and consistent effort. Athletes need to trust the process, track their progress, and understand that true speed development happens over time.

Coaches should focus on keeping programs simple and explaining the rationale behind each exercise. When athletes understand why they’re doing what they’re doing, they’re more likely to buy into the program and stay committed to long-term improvement.