Muscle mass for jumping and sprinting athletes can be tricky in order to get the most optimal performance. Gaining lean muscle mass for jumpers and sprinters is the key to having better stability in the joints with more static weight training, while also increasing strength which can help your athlete produce more force from their legs (Brian Billon).
A study was actually published in the Experimental Physiology in 2015 which showed, “the training methods of power athletes increased muscle fiber quality and the ability to produce high levels of tension, whereas bodybuilding methods were found to be detrimental in enabling athletes to create maximal muscle tension” (Kim Goss).
When it comes to size for jumping and sprinting athletes, this study shows that YES, muscle mass is important for being able to produce high levels of force, BUT it is more important to be able to repeat this force quickly and efficiently.
For example, if your son or daughter trains their legs by doing squats or other slow strength movements. These are good movements for producing muscle size in the athlete’s legs through slow and static tension. Their muscle fibers, however, will then start to only be able to produce those forces at these slow speeds.
In order to have the best strength training program for speed and power, athletes need to be use power movements so they are able to produce the same powerful forces and greater repetition.
At the end of the day, size is important for ALL athletes, but to a certain extent these athletes should not be training to simply look like bodybuilders. If you or your young athlete is ready to become explosive, it’s important to be able to produce forces quickly as possible.
Try this 3 exercise training session to improve size, strength & power RIGHT NOW!
Written by Antonio Riggins
Edited by Dominique Manning
“What Sprinters Must Know About Elastic Strength”- By Kim Goss
“Weight Training for Jumpers”- By Christopher Glaeser