Powersprint - explosive maximum- and speed strength training. Sprint specific strength exercises for speed.
Free to download the E-Book "Strength Speed", option: 1. Selection of Sprint- and Long Jump Techniques pages: Speed, sprint technique. Pages from the book Strength Speed, Jan Melen.pdf.
2. The entire E-book. Now updated again (Okt 2017): Strength Speed (E-book 2017).pdf.
It describes the sprint- and long jump technology, but also scientific basic facts as well as
training principles with examples of programs.
The book including the manual of the Powersprint machine and appendices showing all new specific sprint exercises as
well as eccentric exercises for more power and for injury prevention. Note here
how many ways - also with basics exercises - you can use the Powersprint.
The printed black and white book: Strength Speed (Order: www.amazon)
Power Sprint is also EMG-tested in comparison with conventional strength exercises. Note at page 80 the
huge activity from the hip extensors semitendinosus and adductor magnus. Important muscles needed for the crucial horizontal
force of sprint speed. Read the link here to the right.> Powersprint now also with improved design, provides still better sprint- /jump performance for athletes
and also some general fitness from the upper body activity.
Powersprint offers now a new EMG-tested way to specifically train "explosive" maximum- and speed strength.
Powersprint can contribute to excellent results for both the elite and youth sprinters but can also be particularly suited for masters. It can also contribute to running techniques and
muscle strength endurance for longer running.
The training is similar to sprint running with resistance, but occurs in a weight-loaded leverage device in which also upright maximum phase sprint with very heavy
weights can be used. This for development of explosive maximum strength with focus of horisontel forces produced by the specific muscles for this end.
In the text you see this fact in an EMG-test. Perhaps you then ask yourself: Shouldn't Olympic lifting, which so far has been the most widely used form of exercise, be largely complemented by such a specific one leg exercise close to sprinter technology?
This EMG-test also suggests that Sprint Power is a excellent all-round training tool for the specific strength for sprint speed. This is reported in the book at page. 80-81). Note also that Powersprint could be preventing Hamstrings ruptures (see pages 60 and 79)
In order to justify the use of a powersprint, study the section sprinter technique in the book "Strength speed" - descriptions is extensively developed to the better. Illustrations which specifically shows Pelvis posture and sprint mechanics analysis. The downloadable E-book have also some of the illustrations in color . 45, 47, 50, 54 but in particular 59, 59 where with text and pictures different sprint models are described and how these could be trained with Powersprint. Note: Now, even the quadriceps dominant model could be trained. Pages 60 and 79 shows the exercise "Powersprint One leg RDL" Excentrisk to stretch position, which really could be an alternative to prevent hamstrings muscles ruptures. With film clips examples of such exercises are shown here using Power Sprint, which thus means realistic weight loaded sprint motion in a specially constructed leverage device. This can be loaded with both lighter and very heavy weights. A new design also gives great general fitness: More activity from the trunk and upper body. When the motion is more as "armcurls" it gives greater load on the arms, upper back and shoulders.
Powersprint could develop:
- Strength mainly in the hip extensors but also in the quadriceps, for better horizontal power generation for sprint speed (See the link "Interesting research" and sections about sprint technique in the book "Strength Speed" and / or PDF-file)
- The sprint technique as well as the coordination of muscle groups on back of leg, from heel up to lumbar ("The posterier chain") together with some General fitness and Joy
Lisa Warfvinge, Swedish youth champion (age 16) Indoor SM 60m Outdoor 100m and long jump (5.96m). Here speed strength training, long jump take off
Some years the best Swedish 100m sprinter Stefan Tärnhuvud, here in explosive lifting for hamstring and gluteus with an older powersprint mashine. In the beginning the purpose of the machine was a safer and more effective alternative to step-ups, straight leg pulley hip extension and similar exercises.The first machines were designed (Author) with resistance at shoulder height. Also Håkan Andersson chosed this solution at the manufacturing of his machine. This version of the Sprint Power is more similar the one Leg RDL, which is giving more eccentric work. Stefan says that he also had good benefits of exercise in rehabilitation from his hamstring injury. Today, as mentioned before, Power sprint is intended also for branch-specific strength training and with the resistance at waist level gentler for the lumbar. It's also possible arrange the newer Powersprint exercise like the one leg RDL.
Powersprint Master. Sprinter long jump - Take-off. Explosive maximum strength training. Here with 80% load