Barry Ross - Strength Training for Sprinters

This is a post from Dan John's forum on Barry Ross' stength training for sprinters and his training protocol for Allyson Felix in 2003. This would ideally be done three times per week:

1. Dynamic stretching before each session (“over-unders,” detailed later).

2. One of the following, five minutes rest between sets:

a. Bench press:1 2–3 sets of 2–3 reps or
b. Push-ups: 10–12 reps2

3. Conventional deadlift to knees, 2–3 sets of 2–3 reps at 85–95% of 1-repetition max (1RM).
Bar does NOT go higher than the knee and is dropped from that height rather than
returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric
lowering portion, is critical for reducing hamstring injuries when also doing sprint
training. Time under tension should be less than 10 seconds per set. For deadlift sets:
• Plyometrics are performed immediately after the end of each set (box jumps3 of
various heights × 4–6 reps)
• Take five minutes rest in between sets, with the five-minute countdown starting after
plyometrics

4. Core exercise, 3–5 sets of 3–5 reps (isometric holds)

5. Static stretching

This gives the athlete plenty of time to focus on their speed and sprinting. The discussion concluded that this would also be a perfect template for an elite pole vaulter.