Matthew Rains Strength & Conditioning

Great sessions if you’re keen to develop speed, power and get your legs jacked. Wouldn’t advise doing it before any important high velocity training sessions.

Warm Up:
W1) General dynamics 5 min
W2) Deep tier jumps 3 x 20
W3) Hoop for 5 min

Power:
P1) Hurdle Jumps 3 x 5
P2) Step in CMJ 3 x 3
P3) Power Clean - built to heavy single

Strength
1) Deadlift 1 x 2, 2 x 3
2) Hamstring Curl 2 x 15
3) Single Leg Calf Raise 2 x 15 e.s
4) Flywheel Split Squats 2 x AMAP

One thing about a debut, you’re guaranteed to PB

STARR

EXAMPLE BEACH SPRINTER S&C SESSION

Swipe through to see a strength and power focused session we took sprinter SYDNEY PERSONAL TRAINER GYM 444 through to assist her speed development.

This session is during her off season period that has a large focus on developing her explosiveness off the mark and elasticity.



P1) COUNTERMOVEMENT JUMP

Grabbed a nice PB and hit the 50cm mark for the first time here.

Using this option to help build her explosive capabilities, particularly in her first few steps off the mark with this longer ground contact option.

Cueing a fast eccentric dip here to really challenge developing power in a rapid time frame and bias using her elastic systems.

P2) SLED BOUNDS

Using this more as a technical drill to focus on developing hip extension and projection in these acceleration specific positions (I.e. getting more out of each step/stride)

Also a nice way to build up some capacity for further intensive work down the line with the up coming season ahead

P3) CONTINUOUS HURDLE JUMPS

This option is challenging more rapid contact times as well as faster heel recovery to help her build elasticity, rhythm and coordination to assist in sprinting performance.

A1) BANDED SMITH MACHINE BOX SQUATS

For a heavier force implement, we’re utilising this option as the bands and smith machine allows us to hit higher power and acceleration outputs compared to free weight and mass only.

The weight selection is governed by chasing the highest peak power we can hit. Cueing fast eccentrics to challenge her change of direction ability.

B1) POWER JERK

Ticking off some upper body loading whilst getting some extra icing for the lower body with this option. Cueing fast dips here as we continue to focus on developing high force in short timeframes. Also cued ‘head to ceiling’ mid set to encourage more hip extension which was achieved on the last rep.

B2) BENCH PULL

Pairing a more intensive upper body movement with a capacity based option. Higher reps on this to continue developing the upper body tissues required for high velocity sprinting and to stay healthy for our other lifts.

C1) DB REVERSE LUNGES

Lower b