Using Resistance Training for Faster Sprints: Power Up Your Acceleration and Speed
For short sprinters (100m/200m/100m H), acceleration and speed are key to success. While traditional sprint drills are vital, resistance training can take your performance to the next level. By introducing elements like sled pulls, hill sprints, and weighted vests, you’ll develop explosive power and improve your drive phase. This article will guide you through essential resistance workouts and how to integrate them into your training routine for faster sprints.
Why Resistance Training Helps Sprinters
Resistance training focuses on building explosive power, which is crucial for the first 30–50 meters of a sprint. When done correctly, these workouts teach your muscles to generate high force against resistance quickly, resulting in:
Improved Acceleration: Overcoming external resistance helps you explode out of the blocks or initial drive phase more efficiently.
Enhanced Muscle Recruitment: Engaging more muscle fibers trains your body to fire faster and more powerfully.
Better Stride Mechanics: Practicing proper form under load encourages correct posture and arm swing when you sprint at maximum velocity.
Sled Pull Workouts
What They Are: Sprinters attach a weighted sled to their waist or shoulders and sprint over short distances.
Why They Work: The added load forces your legs to work harder, boosting acceleration mechanics and strength in your quads, hamstrings, and glutes.
Sample Sled Pull Routine
4 x 20m Sled Pulls
Rest 2 minutes between runs. Aim for max effort with a moderate sled weight.
4 x 30m Sled Pulls
Rest 3 minutes between runs. Increase sled weight slightly if you can maintain good form.
Key Tips:
No Blocks: Do not perform sled pulls out of starting blocks. Begin from a standing or 2-point stance.
Focus on Form: Keep a slight forward lean, drive your knees, and ensure powerful arm swings.
Gradual Increase: Start with lighter loads and increase gradually to avoid compromising your sprint mechanics.
Hill Sprints
What They Are: Sprints performed on an incline, typically 10–30 meters long.
Why They Work: Hill sprints naturally provide resistance through gravity, forcing you to work on explosive knee drive and hip extension.
Sample Hill Sprint Routine
6 x 20m Hill Sprints
Walk back to the start as recovery. Focus on driving your knees up and maintaining a powerful forward lean.
4 x 30m Hill Sprints
Rest 2–3 minutes at the bottom before starting the next rep. Aim for consistent effort each time.
Key Tips:
Proper Warm-Up: Warm up thoroughly (dynamic stretches, skipping drills) before doing uphill sprints.
Low Heel Recovery: Emphasize fast turnover and maintain a strong arm swing.
Progress Gradually: Use gentler inclines before attempting steeper hills.
Weighted Vest Drills
What They Are: Short sprints, drills, or plyometrics performed while wearing a weighted vest.
Why They Work: The added weight increases muscular demand, helping you build strength and explosiveness. Unlike sleds, a vest allows for more dynamic movement and can be used for bounding or plyometric exercises.
Sample Weighted Vest Routine
Bounding Drills (3 x 10 bounds)
Rest 1 minute between sets. Focus on explosive take-offs and soft landings.
4 x 40m Sprints
Rest 2–3 minutes between runs. Keep the vest relatively light (5–10% of your body weight) to maintain good form.
Key Tips:
Choose the Right Weight: Avoid going too heavy—excess weight can harm your sprint mechanics.
Short Durations: Weighted vest sprints are best kept to short distances to maintain high intensity.
Monitor Fatigue: Stop if you notice form breakdown, as this can lead to injury.
Putting It All Together
Below is a weekly overview on how you might combine resistance training with acceleration and speed work. Adjust rest intervals, distances, and intensity based on your experience and recovery needs.
Monday – Acceleration Focus
Block starts (4 x 20m)
Short sprints (30m, 35m, 40m) with 3–5 minutes rest
Core workout (planks, side planks, glute bridges)
Wednesday – Resistance Training
Sled pulls or hill sprints (5–6 reps, 20–30m) at max effort
Weighted vest drills (bounding or short sprints)
Light tempo runs or cycling for active recovery
Friday – Speed & Endurance
Longer sprints (80–120m) at 90%+ intensity (4–5 reps)
Full recovery (5–6 minutes) between each
Mobility drills (hip flexor stretches, foam rolling)
Recovery and Safety
Full Recovery is essential in high-intensity workouts. Include rest days or low-intensity sessions (e.g., light jogging, swimming, or cycling). Proper rest prevents injury, muscle fatigue, and loss of sprinting form. Also, prioritize:
Dynamic Warm-Ups: Before every session, activate your muscles with drills and stretches.
Cool-Downs: End with gentle jogging and static stretches to reduce muscle soreness.
Progressive Overload: Gradually increase resistance or intensity for sustainable gains.
By incorporating sled pulls, hill sprints, and weighted vest drills, you’ll develop the explosive leg power needed for lightning-fast acceleration. When combined with classic sprint workouts and adequate recovery, resistance training can significantly improve your top-end speed and overall performance in the 100m or 200m dash. Remember: focus on proper form, start light, and steadily progress to heavier loads for long-term gains without injury.
