If you're following on from my previous post, you'll know that I have correlated data for many different exercises in the gym and how they relate to sprinting. I've concluded that there are many different strength qualities that relate to speed, and there is not one defining test that will accurately predict a person's speed.
Now that I'm aware of those correlations, I can build individualised programs based on the athlete's profile to help them get faster.
My area of interest lately has been to train the athlete in what they're lacking, to better their weak points. My theory when designing programs is to fill in the gaps and overcome any obvious weaknesses. So far I've had great improvements in athletes' respective weaknesses, which has translated to personal bests across the board.
Two different players
Both of these athletes have drastically different profiles, so they should have different training programs.
Player A tested as very powerful and moderately fast, but lacked maximal strength. I've been programming him to increase strength in the lower body.
Player B tested as very strong (2.7 × BW squat) and moderately fast, but lacked the ability to translate his strength into speed and power, shown by his low RSI and average vertical jump. His program focused on producing force and included more jumping and plyometric work.
The two programs are similar but with obvious differences. Both contain lower body strength work. The volumes, intensities and exercises differ, stressing the system that needs the most work.
Results
After profiling early in the year, most of the eight-week preseason was spent on individualised programs.
It's interesting to see how athletes' profiles moved around after specifically training a weakness. I've found this type of profiling and then programming from it to be very effective. 49 of 50 players increased performance in the 10 m and 20 m tests. I count that as a win.