Resistance Training for Speed

Sprinters don’t just sprint. They lift. They squat, pull, jump and sprint again. At first glance it looks odd. You want to move faster in a race measured in seconds, yet you’re spending serious time moving heavy loads. The logic though, sits in physics and physiology. Sprinting is the art of putting large forces into the ground in very short contact times. Stronger legs, hips and trunk can deliver bigger forces and well-planned lifting teaches you to produce those forces quickly and repeat them under fatigue. That is the simple case for resistance training when the goal is raw speed.

At TRAINFITNESS we teach this principle across our programmes, and it shows up in practice every time a coach balances strong gym work with quality sprint sessions. If you work in coaching and like to keep a broader view on performance and recovery, our strength & conditioning coaching courses cover how fuelling and timing support speed training blocks without unnecessary mass gain.

What The 2025 Review Pulled Together

In a 2025 literature review of resistance training for youth sprinters within a Long-Term Athlete Development (LTAD) frame (Drastiana Siwi Maheswari, 2025), the authors searched the recent literature (2014–2024) and grouped what actually works for speed when athletes are still developing. They weren’t running a meta-analysis, they were mapping out practical methods and where they fit as children mature into adolescents and then young adults.

The review highlights three themes that coaches will recognise on the track and in the gym. First, velocity-based resistance training (VBT) to keep intent high and bar speed honest. Second, small external loads on the body during sprinting, such as wearable resistance or weighted vests, used sparingly and for clear technical aims. Third, traditional strength work paired with light resisted sprints, such as sled towing with conservative loads. The message throughout the literature is consistent. And that’s structured lifting improves lower-body strength, jump performance and short-distance acceleration, with knock-on benefits for top-end mechanics and robustness when total load is managed.

The practical guidance from the review is straightforward. Build strength with multi-set work, keep reps crisp, rest long enough to move fast, and run longer training blocks for meaningful change. Layer in light resisted sprints when the athlete can hold posture and rhythm. Monitor maturity, not just age, so loads and progressions match where the athlete actually is rather than where a calendar says they should be. The conclusion is not complicated, resistance training belongs in youth sprint programmes and it belongs there early, provided it is coached and progressed with care.

If you want drill ideas and cues to sit alongside the gym work, we covered technical pieces in our earlier article, Enhancing Explosive Power and Sprinting Technique, which you can read here: https://train.fitness/personal-trainer-blogs/enhancing-explosive-power-and-sprinting-technique.

Why Lifting Helps You Get Faster

Sprint performance lives in a tiny window of time. Ground contact lasts a blink, so you need high peak forces and a rapid rate of force development. Lifting builds the ceiling for force. Jumps, throws and Olympic-style derivatives help you express it quickly. Resistance training also improves tendon and fascial stiffness, which helps the leg behave like a strong spring. That spring stores and returns energy around the hip, knee and ankle. Strong, fast outputs with the right “stiffness” profile suit the very short contacts of acceleration and maximal velocity running. The art lies in building the qualities you need without chasing body mass for the sake of it, and in programming the load correctly, so fatigue never swamps the quality of sprint sessions.

VBT helps keep the signal clean. By anchoring sets to bar-speed targets rather than grinding to fatigue, you lift heavy enough for gains, while protecting the element that sprinting cares about most: speed of force application. You’ll also see benefits when resisted sprints are profiled and progressed with clear rules. Light sled loads reinforce projection angles and early-step rhythm in acceleration. Wearable resistance or vests can nudge stride mechanics in a precise way when used briefly and with feedback. Each tool has a job. The job is always better force in less time.

Periodisation and programming for sprinters

Programming starts with the person in front of you. Biological maturity in youth, training age, injury history and the calendar of meets all matter. The plan then flows from a few simple principles.

Build general strength, then sharpen expression.

A general strength block lays down force with quality lifts. Think squats and their single-leg cousins, pulls and hinges, plus trunk work that teaches you to transmit force from ground to pelvis without leakage. Keep the reps low to moderate and the rests long. Set bar-speed caps or velocity-loss limits so every set looks and feels fast. Add low volume jumps and throws inside or around the main work.

Shift to specific power.

As the block rolls forward, move into a phase that pushes power. Olympic-style lifts, loaded jumps and throws as well as VBT-anchored squats and pulls sit here. The goal is to keep speed inside the lift and link that quality to movements that resemble sprint demands. You still lift heavy, but you chase bar speed and clean movement, not exhaustion.

Integrate speed across the week.

Put acceleration work close to your higher-force days and reserve a separate day for maximal velocity running when legs are fresher. A common rhythm is two track sessions and two gym sessions in a week. For example, start the week with acceleration plus heavy lower-body lifting that respects bar-speed targets. Mid-week, run max-velocity or fly sprints and pair them with lighter, faster gym work, plus jumps and throws. End the week with acceleration or change-of-direction if your athletes play team sports, and add accessory work with a clear hamstring bias. Leave at least 48 hours between the heaviest lower-body lifting and a maximal velocity session. Monitor performance on the track with splits and contact times where possible and adjust the gym day-by-day to keep intent high.

Use resisted sprints with purpose.

Start light. Keep posture and projection on point. Profile loads by watching how sprint velocity decays with added resistance and select a load that matches the focus of the session. Light loads cue early-step projection without wrecking rhythm. You can creep the load up as mechanics hold steady. Avoid dragging heavy sleds just to feel “hard work”; the aim is clean acceleration mechanics that transfer to unresisted speed.

Youth to senior: the LTAD lens.

With children and early adolescents, teach patterns and positions. Use bodyweight, light external loads and lots of simple jumps and throws. As maturity arrives, bring in bilateral and unilateral strength. Keep the total work small enough that sprint sessions remain sharp. In later stages, push strength in short, dense sets that still respect bar speed, then channel that strength into power and fast running. The whole way through, progress by competence and quality, not by the calendar.

Monitor and nudge, don’t hammer.

Use timing gates or a consistent timing method for 10 m and 30 m splits. Add a flying 10 or 20 when athletes are ready for max-V work. In the gym, track bar speed on your key lifts if you have the kit, or use simple velocity-loss rules if you don’t. Use a counter-movement jump as a quick check on neuromuscular freshness. If jumps are down and splits are flat, cut volume, not intent. Speed training thrives on small, frequent wins.

Putting it together across a season

A typical short-to-long style season can carry these ideas without fuss. Pre-season starts with two gym days and two track days. Strength rises in a steady block while acceleration gets regular attention. As competitions approach, the gym shifts to faster lifts and smaller volumes, while max-velocity runs take centre stage on the track. Resisted sprints appear early with light loads and then pop up as micro-doses to reinforce projection and rhythm. In-season, gym work stays present but trims down so athletes leave the room feeling switched on rather than spent. Nothing fancy. Just sensible sequencing, clear targets and a focus on quality.

Sample Periodised Programme

This 12-week programme pairs fast running with smart lifting so you build force and then express it on the track. It comes in two versions: one for senior sprinters and one for developing athletes under an LTAD lens. The structure is steady and repeatable with clean acceleration work, short fly sprints for max-V, heavy lifts with long rests, and light sleds used with purpose. Bar speed is the guide in the gym and split times are the guide on the track. Keep the reps snappy, stop before form fades, and let the taper in the final week bring the legs up to race sharpness.

Weekly shape (typical):

• Mon: Acceleration + Heavy Lower
• Tue: Tempo/Recovery (optional circuits, mobility, easy aerobic)
• Wed: Max-Velocity + Fast Lift + Jumps/Throws
• Thu: Off or low-impact recovery
• Fri: Acceleration/Speed Endurance + Accessory Strength (Hamstrings/Trunk)
• Sat: Optional micro-dose power or technical drills (short)
• Sun: Off

Global rules for the gym

• Main lifts: 3–5 sets of 3–6 reps; long rests (2.5–4 min).
• Move with intent. Cap velocity loss at ≤20% inside a set.
• If you have VBT, use mean velocity targets; if not, use crisp, explosive reps and stop a set the rep before it slows.
• Hamstrings every week: RDLs, Nordics, hip extension work.
• Track a simple CMJ and bar speed on the main squat/pull to guide day-to-day load.

Block 1 — General Strength + Acceleration Emphasis (Weeks 1–4)

Aims: Build force, groove positions, raise robust workload tolerance, sharpen 0–10 m mechanics.

Sled: Light towing at 10–15% body mass; short distances; clean shin angles and posture.

Mon (Acceleration + Heavy Lower)

• Track:
• Warm-up + drills (A-switches, wall drills, ankling).
• Accel splits: 6–8 × 10 m from 3-point or 2-point, full walk-back.
• 3 × 20 m with 90–120 s rest.
• Gym:
• Back squat or safety-bar squat 4×5 @ ~75–80%1RM (or mean vel ~0.55–0.65 m·s⁻¹).
• Split squat 3×6/leg (controlled down, fast up).
• RDL 3×6.
• Trunk: Pallof press 3×10/side.

Wed (Max-V + Fast Lift + Jumps/Throws)

• Track:
• Build-ups + wicket runs.
• Fly sprints: 4–6 × (20 m fly with 20–30 m run-in), full rest.
• Gym (fast focus):
• Clean pull from blocks 4×3 (fast, smooth bar path).
• Trap-bar jump or hex-bar mid-thigh pull 3×3.
• Box jump 3×3; Med-ball overhead throw 3×4.

Fri (Acceleration + Hamstring Bias + Sled)

• Track:
• Accel clusters: 3 sets of (3 × 10 m), 60 s between reps, 3 min between sets.
• Sled: 6 × 10–15 m @ 10–15% BM, walk-back.
• Gym (accessory):
• Nordic curl 3×3–5 (quality reps).
• Hip thrust 3×6–8.
• Single-leg calf raise 3×10/side.

Week 4 deload: Keep intensity; cut total sets by ~30–40%. Keep fly sprints crisp.

Block 2 — Specific Power + Max-V Integration (Weeks 5–8)

Aims: Keep strength ticking, push power, expand fly distance as quality allows, maintain acceleration rhythm.

Sled: Still light to moderate for teaching; no grinding.

Mon (Acceleration + Strength)

• Track:
• 5–6 × 20 m; then 3 × 30 m, full rest.
• Gym:
• Front squat 5×3 @ ~80–85%1RM (mean vel ~0.5–0.6 m·s⁻¹).
• Bulgarian split squat 3×5/leg.
• RDL 3×5.
• Anti-rotation hold 3×30–40 s.

Wed (Max-V + Power)

• Track:
• Fly sprints: 5–7 × (20–30 m fly with 25–35 m run-in).
• Gym (power):
• Power clean (from mid-shin or blocks) 5×2 (fast catch).
• Push press 4×3.
• Depth jump 3×3; Med-ball heave 3×4.

Fri (Speed Endurance/Accel + Hamstrings + Sled)

• Track:
• Speed endurance: 3–5 × 60 m @ high quality; full rest.
• Sled: 4–6 × 15–20 m @ ~12–18% BM focusing on projection.
• Gym (accessory):
• Nordic curl 3×4–6.
• 45° back extension 3×8 with pause at top.
• Standing calf raise 3×10.

Week 8 deload: Trim total sets by ~40%; keep the fastest rep quality.

Block 3 — Pre-Comp Speed Emphasis + Power Maintenance (Weeks 9–12)

Aims: Express speed, protect freshness, hold strength with tiny, fast doses.

Sled: Only if it sharpens projection; volumes very small.

Mon (Accel + Micro-dose Strength)

• Track:
• 4–6 × 20 m; 2–3 × 30 m, full rest.
• Gym (maintenance):
• Back squat 3×3 @ ~80% (mean vel ~0.6 m·s⁻¹).
• Single-leg RDL 2×5/leg.
• Isometric mid-thigh pull 3×3–5 s efforts.

Wed (Max-V Focus + Fast Lift + Jumps)

• Track:
• Flys: 4–6 × (30–40 m fly with 25–35 m run-in).
• Gym (fast):
• Clean pull 3×2; Trap-bar jump 3×2.
• CMJ 3×2; Med-ball shot-put 3×3/side.

Fri (Speed Endurance + Hamstrings)

• Track:
• 3–4 × 80 m or 120 m split runs (e.g., 60+60 with 30 s between) at high quality; long rest between sets.
• Gym (accessory):
• Nordics 2×3–5.
• Hip thrust 2×5–6.
• Calf iso holds 2×30 s.

Week 12 taper (meet on Sat):

• Mon: 3–4 short accel reps; 2×2 easy squats @ ~70%; a few light jumps.
• Wed: 2–3 flys of 20–30 m; 2×2 clean pulls fast; finish feeling sharp.
• Fri: Strides and drills only.

12-Week Periodised Programme: LTAD (Youths / Developing Athletes)

Weekly shape (typical):

• Mon: Movement Prep + Acceleration Games + Intro Strength
• Wed: Max-V Drills + Jumps/Throws + Fast Strength
• Fri: Accel Relays + Light Sled + Robustness Circuit
• Optional Sat micro-dose: skips, hops, light med-ball play, 20–30 min.

Global rules

• Teach positions first. Keep loads modest until technique is consistent.
• Use 2–4 sets of 4–6 reps on strength patterns; rests of 2–3 min.
• Jumps and throws: 2–4 reps per set; total 12–20 contacts across a session.
• Sled loads at 5–10% BM; short distances; clean posture.

Block 1 — Movement & Foundations (Weeks 1–4)

Mon

• Drills/games: skips, marches, wall drills; 6–8 × 10 m accel from standing.
• Strength: Goblet squat 3×6; Hip hinge with dowel 3×6; Split squat 2×6/leg.
• Jumps/Throws: Low box jump 3×3; Med-ball chest pass 3×4.

Wed

• Max-V drills: wicket runs × 4–6, build-ups.
• Strength: Trap-bar deadlift (light) 3×5; Single-leg RDL 2×6; Press-up 3×6.
• Core: Dead-bug 3×6/side; Side plank 2×20–30 s.

Fri

• Accel relays: 6–8 × 10–15 m with walk-back.
• Sled: 4–6 × 10 m @ 5–8% BM.
• Robustness circuit: Lunges, band rows, calf raises, light carries (2 rounds).

Week 4 deload: Keep the same plan with one fewer set everywhere.

Block 2 — Strength Progression + Controlled Power (Weeks 5–8)

Mon

• Accel: 6 × 15 m; 3 × 20 m.
• Strength: Goblet or front squat 4×5; Split squat 3×5/leg; Hip thrust 3×6.
• Jumps/Throws: Hurdle jumps (low) 3×3; Med-ball overhead 3×3.

Wed

• Max-V: 4–6 wicket runs; 3–4 flys of 15–20 m with run-in.
• Strength (fast): Trap-bar deadlift 4×3 (snappy reps); Kettlebell swing 3×6.
• Core: Pallof press 3×8/side.

Fri

• Accel set-play: 3 sets of (3 × 10 m) with 60 s between reps.
• Sled: 5–6 × 10–15 m @ 6–10% BM.
• Robustness: Nordics (assisted) 3×3; SL calf 3×10; Farmer carry 2×20–30 m.

Week 8 deload: Drop one set on everything; keep quality.

Block 3 — Power Expression + Race Prep Habits (Weeks 9–12)

Mon

• Accel: 5 × 20 m; 2 × 30 m.
• Strength (maintenance): Front squat 3×3; Single-leg RDL 2×5; Press-up 2×6.
• Jumps: Box or hurdle 3×2.

Wed

• Max-V: 4–5 flys of 20–25 m with relaxed build-ins.
• Power: Trap-bar jump 3×2; Med-ball shot-put 3×3/side.
• Core: Anti-rotation hold 2×25–30 s.

Fri

• Speed endurance sampler: 3–4 × 60 m at high quality with full rest.
• Sled (optional, tiny): 3–4 × 10–15 m @ 5–8% BM to cue projection.
• Robustness: Nordics (assisted) 2×3–4; Hip thrust 2×5.

Week 12 taper: Light accel touches, a couple of short flys, and playful jumps; no fatigue.

Monitoring & Adjustments (both plans)

• Track:Hand-timed or gate-timed 10 m and 30 m every 2–3 weeks; add a flying 10 when posture looks sound.
• Jumps:CMJ each gym day; if down meaningfully, trim sets rather than speed.
• Gym intent:If reps slow or form fades, stop one rep early and shorten the set.
• Sled quality:If projection breaks or cadence turns laboured, lighten or stop.

Heavy lifting and fast running live side by side. One builds the engine for force. The other teaches you to use it in the tiny windows that decide races. When coaches progress loads by competence, anchor sets to speed, and protect the quality of sprint sessions, the results show up on the stopwatch.

Reference

• Maheswari, D. S., Afifah, H. M., & Sembada, R. (2025). Optimizing Physical Adaptation Sprint Performance Trough Resistance Training in Youth Atlhetes: A Literature Riview. Journal of Physical Education, Health and Sport, 12(1), 88–92. Click here to review the full research article.
• Pareja-Blanco, F., Rodríguez-Rosell, D., Sánchez-Medina, L., Sanchis-Moysi, J., Dorado, C., & González-Badillo, J. J. (2017). Effects of velocity loss during resistance training on neuromuscular performance and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724–735. Click here to review the full research article.
• Petrakos, G., Morin, J.-B., & Egan, B. (2016). Resisted sled sprint training to improve sprint performance: A systematic review. Sports Medicine, 46(3), 381–400. Click here to review the full research article.
• Cross, M. R., Brughelli, M., Samozino, P., Brown, S. R., Morin, J.-B., & Cronin, J. (2018). Optimal loading for maximizing power during sled-pull sprint training. International Journal of Sports Physiology and Performance, 13(7), 915–922. Click here to review the full research article.
• Macadam, P., Cronin, J., & Feser, E. (2017). Acute and chronic effects of weighted vests on running performance: A systematic review. Sports Medicine, 47(9), 2065–2077. Click here to review the full research article.

Turn Sprint Science into Stopwatch Wins as a Strength & Conditioning Exercise Specialist

Ready to coach speed with real substance? Our Strength & Conditioning Exercise Specialist & Master Diplomas™ turn the science into sessions you can use straight away. The 2025 narrative review on youth sprinters pulled together 10 studies from 2014–2024, showing that well-planned resistance training boosts lower-body strength, jump performance and short-distance acceleration. It also showed that practical tools like light sled towing at around 12.5% body mass and velocity-based lifting help keep athletes fast while they get strong. Across longer training blocks, the review highlights better outcomes when sets stay crisp, rests are generous and speed is the target in the gym as well as on the track. On the Diplomas you’ll learn exactly how to programme those elements, profile resisted sprints, and cue acceleration and max-V sessions so your athletes feel the difference on the stopwatch.

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Already a qualified PT and ready to coach speed and power with confidence? The Level 4 Strength & Conditioning Coaching Course bridges that gap. The 2025 narrative review on youth sprinters shows that structured resistance training consistently improves jump performance, lower-body strength and short-sprint outcomes, with programmes pairing squats and light sled towing delivering measurable gains in 10–30 m splits and even sharper change-of-direction results when technique stays tidy. The review also points to simple rules that work in practice: keep sets short and sharp, use long rests so bar speed stays high and introduce resisted sprints with light loads (around 10–15% body mass) to reinforce early-step projection. On this CIMSPA recognised course you’ll turn those findings into real sessions, learning about profiling resisted loads, coaching acceleration and max-V days and writing progressive plans that respect the season, the athlete’s maturity and the demands of their sport.

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