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Powersprint - Specific Strength Training for Sprint Speed
Strength Training for Sprint Technique and Speed - Powersprint

Specific Maximum and Power Strength Training for Sprinting.

World-class sprinters and long jumpers have been successfully using Powersprint for a few years now. This web page describes Powersprint with pictures, movie clip text - mainly then in my fully easy downloadable book Strength Speed. NOTE NEW! very extensively updated, including a richly illustrated manual. Training with the Powersprint machine improves the specific strength and power needed in sprints and jumps, performed with correct mechanics. The book recently since some days updated, fully explains why the Powersprint is such a valuable trainings tool for sprinters and jumpers and that's explained in great details. It also gives examples of the technique and training methodology of the great sprint and jumps coach Tom Tellez -according to some, perhaps some of the most interesting pages of the book. The book is a detailed description of sprint and long jump technique, based on contemporary scientific facts. It also includes a manual to the Powersprint machine and several appendices with annual plans with accruals and proposals for appropriate volume and intensity. Here I now offer you to download the whole E-book. (Även nedladdningsbar nu på svenska. Se sv. sidan) Strenght Speed E-book 2021.pdf
You can order a printed book as a handy spiral-bounded black and white book: www.amazon)
You can also order for my new book "The technique of Sprinting". It is built from "Strength Speed" but with new layout and many more new analyzes of the sprint technique. Note! Both books are intended to serve as Sprint Manuals for coaches. Newly! Now you can download much quicker this, recently updated book. Among other things it contains now three of my processed proposel of trainingplans. The Technique of Sprinting.pdf
Here is this book also as a black and white textbook: www.amazon)

If there is interest and the desire for delivery and price information contact: jan@swedishpowersprint.com

My name is Jan Melén, inventor of the Swedish Powersprint machine and how to use it with a special strength training method for sprint speed. The idea of a simple weight training machine, where a weight resistance would work both in a horizontal sprint movement and in a long jump take-off, was aroused in 1976. I was then still active long jumper, but with regular hamstring problems. The idea was to come up with a tool that would train the most vulnerable muscle groups in a sprint-specific way. From 1982 - 89 I was a successful Swedish "Master" long jumper without the slightest injury problem. Experienced extremely improved strength and explosive hip muscle mainly in hamstring Swedish Powersprint® was tested with promising results for decades (80-90s) at my school where I was a sports teacher. It is this well-made Swedish design that I now distribute as an alternative at a cheaper price. A more sophisticated Powersprint machine with a special support plate against the stomach can also be ordered. This machine is shown here with the last movie clip on the page. The Powersprint machine is a high quality product! Handmade with a very robust design!

Powersprint offers a EMG-verified way to train both maximal and speed strength. PowerSprint can contribute to excellent results for both elite and youth sprinters but is also suited for masters athelets. The training is in some aspects similar to resisted sprinting but uses a weight-loaded leverage device. The device is especially designed for the development of strength with focus on horisontel force production. In the text you see this verified by EMG-recordings. PowerSprint is an excellent all-round training tool for sprinting speed. Also note that the PowerSprint might prevent Hamstrings injuries (see pages 60 and 79)

In order to further justify the usage of the PowerSprint machine study the sections covering sprint technique in the book "Strength speed" that has illustrations which in details explains sprint mechanics, particular 45, 47, 50, 54, 59, 59 where text and pictures describes different sprint models and how these could be trained with PowerSprint. Note: Now, even the quadriceps dominant model can be trained. Pages 60 and 79 shows some new and developed PowerSprint exercise.

Powersprint could develop:

  • Strength mainly in the hip extensors but also in the quadriceps for better horizontal power production in sprinting and jumping. (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 the legs, from the heels up to the lumbar ("The posterier chain")

Here Austin Hamilton working powerfully with special glutes and hamstrings in the horizontal "pushing".Austin has trained with Powersprint since the age of 15 and in 2017 he won a bronze medal at the European Indoor Championships at 60m with a time of 6.63s

Stefan Tarnhuvud multiple Swedish champion. Represented his country at three outdoor and two indoor European Championships. Coached by Hakan Andersson. Personal records. 100m 10.35, 200m 21.3. Here he tests the Powersprint, first as a coordination exercise without weights with focus at horisontal forces. Powersprint will now be part of the strength training program och could possible give him some new positive stimulus.

Here explosive strength training the start steps in a low position of the acceleration with 70-80% load.

"Explosive" strength training.Mainly focusing on development of mostly neuro muscularly specific strength
with moderately small hypertrophy
Here specific max phase sprint: 4x5rep/70-75%RM.Read page 31, 61 and 77 in the book Strength Speed.
A new proposal to strength training program for sprinting and Long Jump.

With using of an original Powersprint machine, is here another exemple of "Explosive" strength training, with better - a little more speed.
specific max phase sprint: 4x5rep/70-75%RM.

PowerSprint a training machine for strength, technique and speed.

The Book: "Strength Speed". Spiral-bound, black-and-white photo textReview
Order: www.amazon

Interesting research: https://bretcontreras.com/sprint-mechanics-world-class-athletes-new-insight-limits-human-locomotion/

Powersprint is one of these recommended movements from a well known US coach: https://simplifaster.com/articles/7-alternative-strength-training-movements-for-hamstring-development/

The price for the simplier powersprint machine excluding shipping costs: 21700 swedish krona SET, including swedish tax. Questions about the two different PowerSprint models and ordering from swedish company SSH: Strength Speed and Health.

This pictures shows powersprint training with lighter weights for speed strength. Here the advanced machine model with support plate against stomach.

Focus - "explosive" force and power. Here the simplier Powersprint machine. No support plate - just useing a "curl-grip" on the rotating bar.
Schematic drawings. Max speed sprint with Power Sprint machine in comparison with real max speed sprint, Biomechanically analyzed. Line drawing (author) and processed diagram and data (Ralph Mann). With only 32 kg weights load the author (at body weight 67 kg) measured 120kg vertical pressure at Isometric stance in front support phase. It would be easy for an strong elite sprinter to come up to the average 165kg (see diagram) with the Powersprint machine.