Bret Contreras has a master’s degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand.
Bret Contreras has a master’s degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand.
Bret Contreras has a master’s degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand.
Tweet Tweet 22 Recommend this on Google 153 people like this. Sign Up to see what your friends like. Like Like Bret Contreras has a masters degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand. Visit his blog at BretContreras.com and his research review service at www.StrengthandConditioningResearch.com. If there is one specific physical quality that athletes want, it is speed. My day job is to strength train track and field athletes, and if there is one person who has influenced me the most in regards to my exercise selection in the weight room, it is Bret Contreras. I am thrilled to interview Bret with some questions that I have pondered over the years in regards to strength training for speed. If you are interested in becoming a faster athlete, you will find this interview contains fundamental concepts for your sprinting success. Also, if you like the interview, I highly recommend you check out Brets fantastic new product on sprinting research: The Optimal Athlete, Sprinting. 1. Glute work for sprinting Just Fly Sports: Aside from the hip thrust, are there any specific glute exercises that you would highly recommend to sprint athletes looking to improve maximal speed? What about acceleration? Bret Contreras: I like squats for flexed-range glute strength and hip thrusts for extended-range glute strength. Of course, if you tinker with stance, ROM, # of limbs, etc. then you have dozens of variations between these two exercises. Sure, acceleration involves a greater lean and relies more on concentric power, I dont think that the strength exercises necessarily differ between the two phases of sprinting.
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4. Hip flexors in the weightroom Just Fly Sports: The hip flexors are a critical muscle group for sprint success. What do you think about actively training the hip flexors through resistance training? Do you think they get enough work out on the track, or should they get extra attention in the weightroom? Bret Contreras: Research has shown hip flexor strengthening to transfer positively to sprinting. They indeed require extra attention in the weightroom. Hip flexor exercises are not challenging and dont require a ton of effort or equipment, nor do they induce much fatigue. All you need is two sets here and there to keep them strong. A coach could add in a couple of sets of hip flexor exercises once or twice per week in between core or upper body exercises and it wouldnt prolong the workout. Remember to incorporate two types of hip flexor exercises ones that strengthen the flexed ROM and ones that strengthen the extended ROM. 5. Core training Just Fly Sports: Being around track for a while, I notice that many track athletes seem to be obsessed with abdominal and core training, and even Charlie Francis recommended quite a large workload in terms of abdominal training. What are your thoughts on training the core for sprint athletes? Bret Contreras: I think lower abdominal strength is more important than upper abdominal strength as the lower abs act more on the pelvis to prevent excessive anterior pelvic tilt during ground contact, which might impair power transfer. However, I agree with you many coaches overvalue abdominal training. A couple sets here and there is all you need, just as is the case with hip flexor work. 6. Upper body and sprinting Just Fly Sports: What are your thoughts on training the upper body for sprinting? Bret Contreras: I believe that its overrated as well. You definitely want to be performing exercises such as close grip bench press and chin ups, but sprinters dont all need to be benching like Ben Johnson. The lats can work synergistically with the glutes, but this has only been shown through hip rotation, not hip extension. Train the upper body, but dont be obsessed with upper body strength measures. 7. Brets 3 recommendations Just Fly Sports: If you had three general recommendations for the strength training of advanced high school/college aged sprinters, what would they be? Bret Contreras: Get good at hip thrusts early on to build the glutes, which will pay dividends over time. Strengthen the hammies as hip extensors and knee flexors. Squat deep to stay flexible in the hips and ankles. 8. Kettlebell swings and sprinting Just Fly Sports: How do you feel about the use of kettlebell swings for training sprint athletes? Bret Contreras: I think its very wise. If you watch videos of many sprinters, you can clearly see that theyre not natural-born Oly lifters. I love Oly lifts for the right lifters, but the kettlebell swing is such a natural movement that is easy to learn for all body types. You get a huge load on the hammies down low in the hips-flexed position, and you get a huge load on the glutes throughout the entire ROM, all while producing as much hip power as humanly possible (in my opinion). Need I say any more? Okay, I will say more. Many coaches dont buy heavier kettlebells, which I believe is a mistake. A proper swing workout should progress in weight, so that the athlete is using lighter loads and heavier loads.
Concluding remarks: The face of strength training for speed is changing, and helping to make athletes faster than ever. Remember, the fastest sprinters are the best force producers. Strength training IS complementary to proper sprint training, but when strength is done right, it can have impressive effects on performance. When I first saw Bret demonstrating the barbell hip thrust, I was skeptical, but ever since I took the plunge and started using it, I have noticed amazing results from my coaching and training efforts. The hip thrust is one exercise of many to improve sprint performance, and I hope that the information he has presented in this interview makes you a better coach, along with you and your athletes running at speeds you didnt think were possible! If you liked the interview, please take a look at Brets new Ebook on sprinting research. Any coach who deals with speed-athletes would be greatly served to have it in their collection. Once again, you can find the book at The Optimal Athlete, Sprinting.
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Name * Submit Submit tanie ogrzewanie pruszkw MARCH 26, 2013 AT 9:23 AM Oh my goodness! a tremendous article dude. Thank you Nonetheless I am experiencing subject with ur rss . Don!t know why Unable to subscribe to it. Is there anyone getting an identical rss drawback? Anybody who is aware of kindly respond. Thnkx Reply Reply Tony MARCH 6, 2013 AT 1:26 AM Any evidence of the addition of sarcomeres in series in humans or animals? At a conference, I recall Richard Lieber explaining how sarcomeres may be temporarily added, but soon return to the initial quantity. Reply Reply Jordan Syatt MARCH 5, 2013 AT 10:22 PM Awesome interview! Seriously, tons of great information. Thank you both very much for taking the time to put this together. -J Reply Reply Bill MARCH 5, 2013 AT 11:30 AM Thanks for the article. Some good stuff here. What is a good example of a hip extended rom exercises ? Thanks for all your help Reply Reply Bret Contreras MARCH 5, 2013 AT 2:24 PM Bill, the hardest part of a squat or deadlift is the bottom ROM, where the hips are in a flexed position. The hardest part of a hip thrust or back extension is at the top ROM, where the hips are in an extended position. Therefore these exercises have very different torque-angle curves, which is why its important to perform a variety of hip extension exercises for maximal strength and power. Hope that makes sense! Reply Reply Mat Herold MARCH 5, 2013 AT 9:02 AM Great interview Bret and Joel. Some of my favorite topics covered with answers being simple and scientific. Reply Reply December 27, 2013 Mastering the workout mindset: The battle within December 12, 2013 Long Sprints for Reactive Vertical Power: Part IV (9) READERS COMMENTS <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong> Bret Contreras MARCH 5, 2013 AT 2:24 PM Thank you Mat, I appreciate that. Reply Reply Troy MARCH 5, 2013 AT 6:49 AM What is hip flexor extended rom exactly psoas? Reply Reply Bret Contreras MARCH 5, 2013 AT 2:22 PM Hi Troy, good question. What I mean is, a coach should include an exercise that works the hip flexors in a stretched position (Verkoshansky had some good ideas with this the athletes would sit on a beam propped up on their hands, so semi-supine, with a kettlebell on their feet, which would create the most torque in the stretched position) which is where the thigh reverses from extension to flexion (actually Bulgarian split squats work the rear leg very well from this position too). Standing cable hip flexion works this ROM well, but its better when you have something to grasp a hold of for balance. And then also an exercise that works the hip flexors in an extended position (for example a standing hip flexor raise with a kettlebell on the foot, or a band lying hip flexion). Some say this works more psoas, but I dont really agree, I just think of them as different ranges of torque production. This way, you get strong in a full ROM, similar to what I recommend for hip extension strength (squats and RDLs for flexed position, and hip thrusts and back extensions for extended position). Hope that makes sense! Reply Reply LEAVE A REPLY Your email address will not be published. Required fields are marked * Name * Email * Website Comment You may use these HTML tags and attributes: Post Comment Post Comment JUST FLY SPORTS PAGES JUST FLY SPORTS PAGES Home Online Training Application Articles Privacy Policy Free eBooks Training Services Contact Us About Us Just Fly Sports Elite ALSO RECOMMENDED ALSO RECOMMENDED BretContreras.com EliteTrack.com SpeedEndurance.com VerticalJumping.com THE JAVELIN LABORATORY THE JAVELIN LABORATORY ARTICLE CALENDER ARTICLE CALENDER M T W T F S S Apr 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 2014 Just Fly Sports. All Rights Reserved. Thank you for visiting Just Fly Sports- Joel Smith