What's the optimal combination of both velocity and power? 🤔 As...
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Sep 08, 2025
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What's the optimal combination of both velocity and power? 🤔
As resisted sprint loading should reflect the training goal, and we know ~50-52% velocity decrement achieves true max power, we should also know the complement to that when speed is the objective
Overview
-Picking loads for resisted sprints should match the training goal and overall program
-Too little resistance yields low power output, too much alters sprint mechanics
-The goal is to find a load that maximizes power without sacrificing velocity or movement quality
Methods
-7 elite male sprinters (100–400m) performed six 30m sprints using a 1080 Sprint
-Resisted sprint loads were 1 kg (baseline), followed by 3, 6, 9, 12, and 15kg in random order
-Peak Power (W), Force (N), and Velocity (m/s) were recorded for each sprint
Results
(pictured below)
Takeaways
-Loads around 6kg (~8–13% body mass) hit a sweet spot of power + velocity in longer sprints
-A ~10–15% velocity decrement is a sweet spot when the goal is sprint speed rather than max power
-Loads in this range seem best used in late-phase prep or alongside free sprints
🔗 Paper: researchgate.net/publication/36…
As resisted sprint loading should reflect the training goal, and we know ~50-52% velocity decrement achieves true max power, we should also know the complement to that when speed is the objective
Overview
-Picking loads for resisted sprints should match the training goal and overall program
-Too little resistance yields low power output, too much alters sprint mechanics
-The goal is to find a load that maximizes power without sacrificing velocity or movement quality
Methods
-7 elite male sprinters (100–400m) performed six 30m sprints using a 1080 Sprint
-Resisted sprint loads were 1 kg (baseline), followed by 3, 6, 9, 12, and 15kg in random order
-Peak Power (W), Force (N), and Velocity (m/s) were recorded for each sprint
Results
(pictured below)
Takeaways
-Loads around 6kg (~8–13% body mass) hit a sweet spot of power + velocity in longer sprints
-A ~10–15% velocity decrement is a sweet spot when the goal is sprint speed rather than max power
-Loads in this range seem best used in late-phase prep or alongside free sprints
🔗 Paper: researchgate.net/publication/36…
