In brief:
- Strength training improves a track and field athlete’s sprint, jump and throwing performance by strengthening neuromuscular speed.
- Training must be periodized: volume in the preparation period, intensity in the season, maintenance in the competition season.
- Foundational lifts (squat, deadlift, explosive lifts) transfer best to sports performance.
- To avoid overtraining, schedule strength training away from speed sessions and monitor your recovery.
Strength training for track and field is one of the most effective tools for improving performance — whether your event is sprinting, jumping or middle-distance running. Research confirms that muscle strength has a direct effect on speed, explosive power and endurance. This guide gives you practical tools for planning your training and choosing exercises.
Why is strength training the foundation of performance in track and field?
Strength training is not an optional extra for track and field athletes — it is the foundation of performance. In a systematic review, Suchomel et al. (2016) showed that a higher level of maximal strength correlates directly with faster sprinting, higher jumping and better movement economy. Track and field events demand a high rate of force development, which is built precisely through weight training.
A telling example: Wislöff et al. (2004) found a strong correlation between maximal squat strength and 10-meter sprint performance in elite athletes — the higher the strength level, the faster the start acceleration. A similar relationship holds for the short distances in track and field.
In the long term, strength training also protects against injuries by strengthening tendons, ligaments and the joint capsule. Strength training and aging illustrates how maintaining muscle strength supports an athletic career over decades.
How do you plan strength training for track and field across the season?
Periodization is the cornerstone of effective training. The NSCA’s Essentials of Strength Training and Conditioning recommends dividing a track and field athlete’s year into three main phases:
Preparation period (off-season): Greater training volume, moderate intensity (65–80% 1RM). The goal is to build base strength — 3–4 strength training sessions per week.
Pre-season: Volume is reduced and intensity is raised (80–90% 1RM). The emphasis shifts to developing explosive strength and speed strength. 2–3 sessions per week are enough.
Competition season: Minimal volume (1–2 times per week) to maintain the strength level you have built without excessive fatigue. Weights stay high, but sets and repetitions decrease.
Rønnestad and Mujika (2014) found that this kind of periodized strength training improved running economy by 4–8% in endurance athletes, which transfers directly to middle- and long-distance athletes as well.
For female athletes, adding strength training is especially important for supporting bone density and hormonal balance. Read more: Women and strength training: Part I.
Which exercises suit track and field athletes best?
The most effective approach is to combine multi-joint foundational lifts with explosive movements that mimic the movement patterns of track and field.
Lower-body strength:
– Squats and front squats — a source of sprint strength and jumping power
– Romanian deadlifts — developing the hamstrings and glutes
– Single-leg exercises (Bulgarian split squat, step-up jump) — unilateral strength and balance
Upper-body strength:
– Bench press and incline press — the upper-body strength needed for throwing events
– Back rows — trunk stability and strengthening the posterior chain
Explosive exercises:
– The power clean and the push press — developing speed strength
– Box jumps and plyometrics — improving neuromotor speed
The ACSM (2009) recommends using 3–6 repetitions per set (80–90% 1RM) in the base strength phase, then moving to 1–3 repetitions (85–95% 1RM) to develop maximal explosive power.
The principles of strength training also apply to young athletes, for whom adapted training loads are suitable from an early age — Strength training and children covers safe methods for young athletes.
How do you avoid overtraining when adding strength training alongside track and field?
One of the most common mistakes is adding strength training alongside sport-specific training without taking the total training load into account. Beattie et al. (2014) emphasize that the benefits of strength training only appear when training volume is balanced with recovery — too much training stress delays adaptation.
Practical tips for avoiding overtraining:
– Don’t schedule heavy strength training immediately before quality speed work or jump training
– Reduce the training load by 10–15% during the first weeks of adaptation
– Assess your subjective fatigue (RPE scale) and adjust the training load accordingly
– The number of rest days is individual — for most track and field athletes, 48 hours between heavy strength training and the next speed training session works well
The World Health Organization recommends that adults do muscle-strengthening training at least 2 times a week (WHO physical activity guidelines, 2020) — track and field athletes exceed this threshold, but the quality of training and recovery matter more than frequency.
For young athletes, a safe start is especially important: Strength training and children gives a thorough overview of which training loads are appropriate for a young body.
References
- Suchomel TJ, Nimphius S, Stone MH. (2016). The Importance of Muscular Strength in Athletic Performance. Sports Medicine. 46(10):1419–1449. PMID: 26838985
- Rønnestad BR, Mujika I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports. 24(4):603–612. PMID: 23914932
- Beattie K, Kenny IC, Lyons M, Carson BP. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine. 44(6):845–865. PMID: 24748461
- Wislöff U, Castagna C, Helgerud J, Jones R, Hoff J. (2004). Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. British Journal of Sports Medicine. 38(3):285–288. PMID: 15155427
- American College of Sports Medicine. (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise. 41(3):687–708. PMID: 19204579
- NSCA. (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
Frequently asked questions
How many times a week should a track and field athlete do strength training?
3–4 times a week in the preparation period, 2–3 times in the pre-season and 1–2 times a week in the competition season, to maintain strength levels without causing overtraining.
Does strength training slow a sprinter down?
No — research shows the opposite. Properly planned strength training increases neuromuscular speed and improves start acceleration rather than slowing the athlete down.
Which strength exercises are the most important for a track and field athlete?
Squats, Romanian deadlifts and the power clean are the best supported by science — they develop the muscle groups needed for sprinting, jumping and speed strength.
Do female track and field athletes need to do strength training differently?
The basic principles are the same, but female athletes should also pay attention to bone density — heavier weights support hormonal and skeletal health in the long term.
When should you start strength training in a track and field career?
Adapted strength training is suitable from age 10–12, starting with bodyweight exercises and light loads. Learning proper technique at an early age builds a strong foundation for adulthood.
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