Diesel Crew - Muscle Building, Athletic Development, Strength Training, Grip Strength

Strength and Conditioning for Elite Athletic Performance - Free Articles, Videos for Coaches, Fitness Professionals, Personal Trainers, Athletic Trainers, Physical Therapists for All Sports

As Seen On
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum
  • Home
  • Media
    • Video
    • Articles
    • Galleries
    • Interviews
    • GS Radio
    • Contact
  • Products
    • eBooks
    • Manuals
    • DVDs
    • Services
  • Team Diesel
    • Napalm’s Blog
    • Smiitty’s Blog
    • Spray Series
    • Testmonials
  • Resources
    • Links
    • Contact
  • Forum

Speed Training for Athletes

speed-training-for-athletes

Speed Training for Athletes – Two Factor Strength Training

When discussing speed training applications for athletes, there are numerous factors to consider.

Some of which include:

  1. improving stride length
  2. improving stride frequency
  3. improving leg drive
  4. improving transverse hip to shoulder action, ie. rigidity (resistance to movement), mobility for the sporting action (remember, mobility is specific to the action), removal of soft-tissue abnormalites
  5. improving the strength of arm action; drive speed and turnover
  6. improving individual and synergistic kinetic segment stability (where appropriate) and mobility (where appropriate)
  7. improving RFD (rate of force development) and reactivity
  8. decreasing ground contact time
  9. increasing sporting age, ie. speeding time developing technique over a long period
  10. improving maximal upper, lower and full body strength levels through the incorporation of various CKCE’s – closed kinetic chain exercises.

For the purpose of this article, we will focus on developing the strength of the posterior chain which falls under 1, 2, 3 and 7 above.

Two Factor Training

When engaging in closed-chained strength training movements, there are two options.

Factor 1:  Unilateral

Examples include; step-ups, lunges, split jumps, 1 leg RDL’s

speed-training-for-athletes

Lunges of Death Will Bust You Up

Factor 2:  Bilateral

Examples include; squats, deadlifts, RDL’s, good mornings

___________________________________

The exercise we are demonstrating today are RDL’s.

But not your typical RDL’s. 

How to execute conventional RDL’s:

1.  Brace your abdominals and with an upright, neutral posture, unrack the loaded barbell from the power cage.

2.  Take as few steps back as possible and setup with a shoulder width foot position.

3. Reset your air, brace your abdominals outward and start moving your hips backward while keeping the bar scraping your legs as the bar moves downward.

NOTE:  DO NOT BEND OVER!!!  MOVE YOUR HIPS BACK

4.  When the bar reaching a position right below your knees, extend back to the starting position with a powerful glute contraction.

5.  Do not let the bar move away from your legs.

6.  Reset your air and repeat.

For the purposes of our demonstration today we are showing a variation to the RDL.

Beyond the Range (BTR) Sumo RDL

This movement is the same as the conventional movement but is done with a sumo stance and on an elevated surface.  The elevated surface increasing the range of motion (ROM).  The sumo stance allows the foot position to be turned outward and the wide position engages the gluteus medius (one of the external rotators of the hip and essential for unilateral (gait, running) strength and stability) to a greater extent. As you can see we also overloaded the lockout with jumpstretch bands.

Now if we can improve our lower body strength, specifically improving hip extension AND improving the deceleration of hip flexion, we will improve:

  1. stride length
  2. stride frequency
  3. leg drive
  4. maximal lower body strength levels through the incorporation of various CKCE’s – closed kinetic chain exercises.

Quick Note:  If you engage a movement in one anatomical plane of motion your decelerate its antagonistic counterpart.  This is VERY important to understand when programing for athletes.

Also remember when the muscles that externally rotate and extend the hip are weak, there is more prevalence of anterior knee pain. (Ireland et al. (1))

I actually recommend this movement over good mornings for young athletes.  It is a safe alternative where you can let the bar go if you are in trouble and it is very easy to teach.  It also is a greater progressional training movement for the conventional RDL’s AND the transition of the 1st to 2nd pull in the clean and snatch.

Other exercises to activate the glutes are:  clam shells, X-band walks, glute bridges

BTR SUMO STANCE RDL’s

Spread The Word

Smitty on Twitter


Smitty on Facebook

Products




Resources
Smitty’s Bio

Smitty’s Articles

Smitty’s Videos

Ask Smitty a Question


Copyright© 2009 The Diesel Crew, LLC. All rights reserved.
You may not reproduce this article or post.

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Articles You Might Also Like:

  • 6 Killer Tips to Improve Your Deadlift
  • Essential Lower Body Training for All Athletes
  • Sumo Deadlift 101
  • Cossack Squats with 60lbs of Chains
  • Damn My Knee Hurts

Tags: athletic strength training, improving speed for athletes, speed training

This entry was posted on Sunday, August 30th, 2009 at 7:52 pm and is filed under muscle building nutrition build muscle mass, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

About Jedd Johnson

12 Responses to “Speed Training for Athletes”

  1. NZEd Says:
    August 30th, 2009 at 9:23 pm

    Sorry guys, I personally think the stance on your RDL’s are slightly too wide, thus making the execution of the exercise minimal. You can clearly see how the shorter guy benefited from that.
    Please see this as positive critism, I love your site and personally do some of your exercises demonstrated on this site.

    Keep it up.
    -e

  2. Jim Smith Says:
    August 30th, 2009 at 9:32 pm

    Absolutely no offense bro.

    As you correctly stated, the width of the stance is a completely individual thing and will absolutely need to be adjusted for each athlete.

    Thanks for checking out the post and your great support!

  3. Jeff Says:
    August 31st, 2009 at 10:37 am

    Smitty,

    Are the reasons that the wide and externally rotated stance up the focus on the glute medius specifically due to increased demands to resist internal rotation and adduction of the femurs?

    I ask this because normally we think of whatever being stretched most as being recruited most, but in this case, the glute medius would be shortened from the get go, so I am guessing that the more “extreme” stance position and the demands to stabilize in that position are what cause the stress on the glute medius to be increased.

    Just curious if I am on the right track in my thinking or if I missed the boat.

    As always, thank you for your help and for sharing your time and knowledge with us. It’s a privilege to read your website.

  4. Jim Smith Says:
    August 31st, 2009 at 10:17 pm

    Jeff, that is exactly right. Even though the glute med is shortened it is highly on tension and aids in hip extension.

    I really appreciate the feedback, means a lot and I am truly humbled.

    Can’t wait to show you guys all of the youtube videos I have queued up. I have about 8 in the bank right now ready to post!

  5. Kie Kim Says:
    September 27th, 2009 at 2:47 pm

    Jim,

    This is a great exercise and you have a great website that has taken my training to another level.

    Should a replace the conventional RDL with this entirely? Or should I rotate between the two?

  6. Jim Smith Says:
    September 27th, 2009 at 2:51 pm

    Definitely rotate between all versions of the RDL. Thanks for the kind words and great feedback!

  7. Eddy Beale Says:
    January 28th, 2011 at 9:44 am

    Personally squats and weighted lunges helped me a ton to improve my sprint times, but Romanian deads also helped my hams develop a solid base for pushing off from the blocks during sprint practice.

  8. flex lewis Says:
    September 4th, 2011 at 4:28 pm

    hey jim, quick question regarding increasing explosive power for sprinting. would doing quater squats explosively be good for this? what do you recommend?

  9. mixing service Says:
    December 14th, 2022 at 10:07 pm

    I savour, result in I found just what I used
    to be looking for. You have ended my 4 day long hunt!
    God Bless you man. Have a great day. Bye

  10. visit here Says:
    February 1st, 2023 at 9:41 pm

    Thanks for the auspicious writeup. It in reality was a leisure account it.
    Glance complex to more introduced agreeable from you!

    However, how could we be in contact?

  11. best crypto mixer Says:
    February 15th, 2023 at 4:30 am

    Hello, the whole thing is going nicely here and ofcourse every one is sharing information, that’s really fine,
    keep up writing.

  12. zxczxcwe Says:
    March 14th, 2023 at 10:34 am

    If yoou desire to improve your know-how only keep visiting this web site and be
    updated with the hottest information posted here.

Leave a Reply

Diesel Crew Newsletter


Get Diesel Blog Posts Emailed to You:

  



DIESEL DIRECTORY

Find EVERY Single Post Ever Written on DieselCrew.com.

Click Here: All DieselCrew.com Entries

Search DieselCrew.com

Upcoming Events

CONTEST: Grip Hogs Day, Wyalusing PA

Click Here


Motivation & Muscle Podcast

Featured Products

DC Grip Strength
how to train to lift the blob

bend steel, bend wrenches, roll frying pans




How to Bend Horseshoes








How to Bend Horseshoes
    How to Tear Phone Books
Card Tearing Ebook
     Bending Manual
Nail Bending DVD
Euro Pinch Two Hands Pinch Yraining
Nail Bending DVD
    build grip strength hand strength forearm strength
Diesel Strength Training Products

build strength strongman training information
Advanced Kettlebell Challenges Build Strength with Kettlebells
    improve strength conditioning recovery grip strength
home made strength training equipment
how to do strongman atlas stone training
Members Only
build grip strength and learn feats of strength

Stay Connected – Jedd

Friend me on Twitter!
Subscribe to my Youtube Videos!
Friend me on Facebook!
Check Out my Images on Flickr!
Join my Network on LinkedIn!
Check out my blog!

Training Center

FREE EBOOK - AWESOME

How to Build Muscle Articles

3 Insanely Effective Upper Body Warm-ups

Ultimate Lower Body Warm-up

Ultimate Pull-up Video

How to Shoulder Rehab

How to Bench Press

How to Squat

How to Deadlift

How to Train with Odd Objects

Top 7 Tips for Building Muscle

Massive Back Training

Massive Arm Training 1

Massive Arm Training 2

Massive Arm Training 3

Advanced Activation Techniques

Speed Training for Athletes

Perfect Workout for Travelers

Popular Videos

Shoulder Rehab Protocol

Ultimate Two Minute Warm-up

No More Knee Pain - Part 1

No More Knee Pain - Part 2

Advanced Pull-up Training 1

Advanced Pull-up Training 2

Improve Pressing Power 1

Improve Pressing Power 2

Popular Articles

Celebrity Fitness - Build Muscle

How to Build Muscle

Build Muscle Now with Ladders

19 Tips for Fixing Your Squat

Fix Your Squat - Part 2

Fixing the Shoulders

The Summer Six-Pack

Keys for the Hard Gainer

Improving Your Deadlift Grip

Top 5 Core Exercises

Media

Home Team Diesel
Media Resources
Products Forum

MUSCLE BUILDING / GAIN MUSCLE MASS / HOW TO BUILD MUSCLE:
Accelerated Muscular Development | How to Build Muscle | How to Bench Press Muscle Building Anatomy | Muscle Building Nutrition - Build Muscle Mass | Sled Dragging Workouts Strength Training - Muscle Building Workouts | Strength Training Powerlifting | Strength Training Workouts How to Lose Fat - Fat Loss | Kettlebell Training | Strength Training Workouts Injury Rehab - How to Rehab an Injury

CORE WORKOUTS / CORE TRAINING / SIX PACKS ABS:
Core Training Workouts | Core Workouts for Athletes

ATHLETIC STRENGTH TRAINING / STRENGTH WORKOUTS / BUILD STRENGTH:
Athletic Strength Training Train With Odd Objects Strength Training to Improve Athletic Performance | Core Workouts for Athletes | Strongman Training for Athletes Baseball Strength and Conditioning | Improve Speed Bag Training

GRIP STRENGTH / IMPROVE GRIP STRENGTH / GRIP TRAINING FOR ATHLETES:
Bending Grip Strength | How to Tear Cards | Grip Strength Blob Lifting | How to Improve Crushing Grip Strength Improve Grip Strength | Improve Crushing Grip Strength | Grip Strength Blob Lifting | Grip Strength Competition

OLD STRONGMAN / OLD TIME STRONGMAN / STRONGMAN FEATS OF STRENGTH:
Old Strongman Feats of Strength

DAILY MOTIVATION / INSPIRATION:
Daily Inspiration - Motivation

BUILD YOUR OWN GYM:
Create Your Own Garage Gym

Copyright © 2006 – 2009 The Diesel Crew, LLC. All rights reserved.

Terms of Use | Privacy Policy | Disclaimer

Cleantalk Pixel