One of the best ways to build strength and power is alactic sprinting. Alactic sprinting is 5-6x ground reaction forces, 6-7x musculoskeletal forces, develops all critical Type 2 muscle fiber, and as the highest neurological demand, makes use of fast twitch motor units that aren’t accessible by any other means
A excellent way to implement the sprint is sprinting uphill. Sprinting uphill provides great translation to acceleration (0-30m, i.e. stealing second base) as the incline of the hill allows the athlete to generate force at the exact angles of acceleration. Sprinting uphill also builds huge amounts of strength: according to the F-V curve, uphill sprinting is “strength-speed”, which if done with a barbell allows for only 3-5 reps; whereas sprinting uphill an athlete can often get 15-20 good reps each sprint. The incline also allows for greater volumes of overall speed work, as velocity is less than sprinting on the flat ground.
The drawback of sprinting uphill is the resistance of the hill reduces stride frequency. In order to avoid this, uphill sprinting should be contrasted with flat ground sprinting. The athlete sprints uphill, rests, then sprints on the flat ground. Now the resistance of the hill provides a contrast effect, allowing for improved acceleration on the flat ground. Take appropriate rests and make each rep maximal and technically sound-fatigued sprinting reduces power and ruins technique. For the sprint, much like other training means and methods, it’s not WHAT you’re doing, it’s HOW you’re doing it. Proper programming and periodization ensures the athlete
is reaping the benefits of uphill sprinting, while eliminating poor reps and injury risk.
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