When looking at the additional strength we’ve gained over the winter months, it could be easy to think “More power – I am Speed!”
As always, it’s not quite that straight forward, with additional strength we are able to activate muscles faster and with more ease.
Additionally, the pace at which we can move will be increased, this enables us to reduce our contact time when running, over increase up-stroke assistance when cycling and so on.
When looking at how to deliver the extra strength, we often say keep up the same pace for longer or to improve the touch points.
After increasing our output, this could be either volume (distance/time) or intensity (speed) we can call upon the adaptations made to our muscles.
Decreasing our contact time helps with speed, leg stiffness and the ability to deliver power in a more efficient way translates directly into speed.
The more time we are on the ground the less time we are moving through the air, faster more direct delivery of power increases the time and distance covered in the air.
In order to have a firmer landing with faster contact we need to be able to tolerate the loading that comes with it, this is where the additional strength comes in.
Does that mean strength isn’t just heavy weights then?
Absolutely, stability, balance and range of motion all contribute to strength and the delivery of strength.
Loading of muscles with unilateral or off axis movements will increase the strength of those muscles giving more wiggle room when undertaking our chosen activity.
Trail running would be a good example, adding in single leg movements, balance lunges or basic plyometrics will increase ankle stability and strength, increasing power delivery whilst decreasing injury risk.
The same is true of lifting weights, again this doesn’t mean heavy, we can actively increase the stiffness of muscles with pauses, holds and volume in a ‘lighter’ weight range when we can focus on the movement rather than the amount of weight.
A quick note on stiffness, we are looking at tighten our springs, at an appropriate point:
For running having a tighter spring will use more of the energy from the ground, if our spring had long travel we would bleed that energy into the ground which takes longer and decreases the force we can apply overall.
This doesn’t mean we land hard, it is about reducing the travel of our muscles and contracting to apply the force required faster than before.
Cycling would benefit from the increase in transition from downward push to the up stroke, typically improving the up stroke assists the pushdown, increasing our cadence.
For help with how to add extra strength and how to deploy it effectively speak to a member of Team SF on info@spikefitness.co.uk or 07597215652