The Physiology of Sprint Training (Part 1)

Hosts:

• Coach Donald: M.Ed Exercise Science, Owner of Global Human Performance
• Coach Tim: MBA, CPT, PES, FNS

Summary:

Coach Donald & Coach Tim take a deep dive into the physiology of sprint training, and discuss the what, when, why and how of high-intensity sprinting.

Key Discussion Points:

Coaching Moments:

• Cross country season re-cap and success stories
• In-gym highlights

Deep Dive:

• The Fitness-Speed Pipeline, and the ever-present argument about what comes first
• More is not always better, especially with high-intensity activities
• The physiology of sprint training, sprint mechanics and plyometrics
• Motor learning, brain training and body positioning
• The integration of strength training with sprint training.
• CNS fatigue
• Stride rate & stride length
• Coaching challenges

Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

• 2:10 - Coach Donald and Coach Tim share their most recent Coaching Moments and Performance Highlights.
• 9:00 - Coach Donald discusses the Fitness-Speed Pipeline, and addresses some common misconceptions with the “fitness first” approach.
• 16:02 - More myth-busting conversation about how more is not always better, especially with athletes training and competing on a very high level.
• 19:48 - Coach Donald explains the physiology behind sprint training, including neural drive, motor unit recruitment, rate coding and coordination.
• 25:56 - The coaches talk about tissue stiffness during sprinting, and explore tendon elasticity and the muscle-tendon interaction.
• 30:33 - Ways to incorporate and apply plyometric training, as it relates to running economy.
• 31:38 - Coach Donald talks about motor learning and how “brain training” is crucial for athletes, and the importance of doing drills and skill work with specific intent.
• 36:02 - A chat about force application, quality of movement and body positioning.
• 40:25 - Coach Donald brings things full circle, and explains why/how strength training integrates into sprint training.
• 43:52 - CNS fatigue: what it is, things to look for and how to manage it.
• 49:09 - Coach Donald summarizes the episode with stride rate and stride length.
• 50:45 - The coaches explore how sprint training can benefit endurance athletes.
• 54:45 - Coaching challenges with sprint training can include personalizing approaches in a group setting, knowing when to appropriately end a session and balancing being knowledgeable in biomechanics, physiology and environmental control.

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/
• Jack Daniels’ Running Formula
• The Mechanics of Sprinting & Hurdling
• Jumping into Plyometrics

Actionable Takeaways:

• Sprint training can benefit every athlete, regardless of their respective sports.
• Sprint training is important to develop speed, power, posture and good biomechanics.
• Strength training and sprint training are very complementary.
• Stride rate and stride length are the two most important indicators of a runner's performance, whether they are sprinting or doing a distance event.
• Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

Next Episode Teaser:

In Season 2: Episode 4, Coach Donald & Coach Tim continue their discussion on the Physiology of Sprint Training.