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Integrating High Speed Treadmills Into A.2
Integrating High Speed Treadmills Into A.2
Treadmills Into a
Traditional Strength and
Conditioning Program for
Speed and Power Sports
Mitchell D. Hauschildt, MA, ATC, CSCS
Athletic Training Services, Missouri State University, Springfield, Missouri
Copyright National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-lift.org 21
High-Speed Treadmills in Sports Performance
simultaneously, this article will provide and power output within the gluteal through the same range of motion
evidence to support the enhancement muscles, quadriceps, gastrocnemius/ faster than normal (6), the basis of
of both variables concurrently when soleus complex, and hip flexors on overspeed training. Historically, over-
an athlete is placed into a quality, both electromyogram (EMG) and speed training has been performed by
individualized, comprehensive, and magnetic resonance imaging (39,44,57, downhill running or being towed (47).
periodized program. 64,67,71). Similar results have been Again, initial improvements with over-
As part of the speed discussion, the revealed within research involving speed training have been shown to be
running gait cycle should be reviewed. varied speeds of locomotion while on
largely neurological, increasing the rate
It is defined as the basic unit of mea- an uphill slope (27,34,56,57). This
of muscle firing responsible for moving
surement when analyzing the gait (38). greater activation of motor units,
the legs through the running cycle
The cycle begins as one foot comes in coupled with increased efficiency in
more quickly. The focus with regards
contact with the ground (initial con- intramuscular coordination, leads to
to improving stride frequency shifts to
tact) and ends when the same foot improved propelling forces, while
the efficiency and strength of the hip
returns back to the ground again. teaching decreased braking forces dur-
flexors because they are primarily
ing the act of running (5,7,13,25,34,60).
The cycle can be divided into 2 distinct responsible for decreasing the amount
Gottschall and Kram (17) actually
components: stance and recovery (38). of time spent in the recovery phase of
demonstrated an increase in propulsive
For the purposes of this article, stance the running cycle (38). As with power
peak force rates by as much as 75%
is the portion of the running cycle development, after the initial adapta-
while running at 9 degrees of elevation.
when the foot is in contact with the tion of the nervous system, more
They also observed that this occurred
ground. It begins with initial contact permanent muscular changes will take
with little to no vertical impact forces
and ends at toe off. Toe off then affect (18,35).
through the leg. Others have also
initiates the recovery (or flight) phase shown favorable differences in impact As stated, the traditional means of over-
and ends back at initial contact. As forces and joint torques while running speed training includes tow training
running speed increases, less time is uphill as compared with flat ground and/or downhill running. Downhill
spent in stance, thus causing periods running (4,71). Such differences may be running is effective when performed
where neither foot is in contact with advantageous for the long-term health at the right elevation under supervision
the ground (38). of the athlete. (12). Unfortunately, most athletes have
In the initial 25 weeks of training, the an unusual running gait and tend
INCREASED STRIDE LENGTH
changes in propelling forces are pri- to heel strike unnaturally, increasing
Increasing stride length is achieved by braking forces when performing the
increasing speed strength, which is marily neurological in nature, but
following the early adaptation period, downhill task (3,43,47). Additionally,
defined as the explosiveness produced athletes tend to experience delayed
by the muscles during athletic events more permanent muscular changes
become present (25,31). The research onset muscle soreness (DOMS) after
(2). Simply put, one must increase the
is not clear as to exactly what muscular downhill workouts because of its eccen-
power output and explosiveness of the
changes (i.e., hypertrophy) are taking tric nature. Several researchers recom-
lower body if they hope to increase
place after the initial adaptation period mend a recovery period of 25 days
stride length. Mann and Hagy (29)
during sprinting movements (35). It is after DOMS because of the decrease in
support the need for increased power
likely individualized to each athlete running efficiency and power output
output during sprinting by demonstrat-
based on factors such as strength, body (3,11,59), wasting valuable training time.
ing that with a magnification of gait
speed, the body showed an increase in type, muscle fiber type, neurological Unfortunately, tow training does not
muscle activity in the quads, ham- efficiency, and so on. offer much of an alternative because
strings, and posterior muscles of the The most traditional method used for research shows a decrease in running
calf; all of which are considered developing speed strength is tow train- kinematics while being towed (8,31).
primary accelerators of body mass ing (i.e., sled and parachute). This can For the sake of running economy and
(10). A good number of other research also be effective, but caution should be injury prevention, good-quality running
validates this concept, showing that used with these techniques because mechanics should be a priority (38).
increased power development in the some research has shown a likelihood The high-speed treadmill is a tool that
lower extremities and force production of an athlete using poor running solves a great deal of the above con-
improve running speed (5,13,22,24,32, mechanics when towing an object, cerns. With trained spotting techniques
34,40,57,70). This increase in activity especially under high loads (1,28). (Figure 1) and the proper running
can be accomplished by using a variety mechanics, an athlete can be placed
of techniques. INCREASED STRIDE FREQUENCY into a safe and an appropriate environ-
Uphill running at high speeds has been Increasing stride frequency is per- ment for overspeed training, including,
shown to increase muscle activation formed by moving the ground leg but not limited to, maintaining pelvic
Whatever your program, it should time frame. As the athlete successfully recommendations and protocols for
have an appropriate screening tool completes runs without a spot, they arriving at the most accurate data set
to not only assess performance but progress through the workout to more using their equipment. The important
also functional movement skills and intense runs. If, at any point, the athlete thing is that the coach is able to
biomechanics. Understanding basic requires a spot, they will then be determine an accurate maximum heart
movement patterns will not only re- classified into a program based on rate (HR), HR at AT, and a 2-minute
duce the athletes likelihood of injury, treadmill running performance. From recovery HR while walking.
but it will give you valuable informa- there, several runs can be performed Running volume for later workouts is
tion to plan exercise prescription. after the spotted run in an effort to based on the ratio of AT HR to
Without first understanding an ath- achieve the desired volume and in- maximum HR achieved. The recovery
letes needs, a coach will have difficulty tensity of the initial workout to appro- HR to be used between treadmill runs
prescribing the quality of program an priately overload the lactate system as within each running workout is a prod-
athlete needs to reach their full poten- needed for the athlete as prescribed uct of the athletes 2-minute recovery
tial. Also understand that if an athlete is using the coachs best judgment. HR as compared with their AT HR.
not biomechanically and functionally
sound, they should not be permitted to An example of an athlete who has
train on a high-speed treadmill unit. METABOLIC TEST completed their initial treadmill session
The second component of the initial is shown in Figure 2. With this in-
One of the keys to individualizing a evaluation is the metabolic test. The formation, the athlete can be placed
treadmill speed program is using a metabolic test defines the volume used into an appropriate program for the
quality pretest to ensure that the in the training program, as well as athlete based on the coachs experi-
athlete is initially placed in an appro- the recovery rate that will be used ence, taking into account speed, eleva-
priate program for them. This test between runs. Metabolic markers tion, volume, and recovery factors. By
should take into account an athletes can be obtained using any one of classifying the athlete by treadmill
demographics (age, maturity level, a host of metabolic units commercially running performance, volume, and
sport, position, and so on) and running available (Metabolic Cart, iMETT HR recovery, you can truly individu-
performance. The running perfor- by MicroMed, New Leaf, and like). alize each program while training in
mance is determined with a 2-part Traditionally, accurate numbers on a group setting. The training sessions
evaluation tool that consists of the metabolic markers have only been should be challenging but tolerable.
treadmill pretest and the metabolic test. available by means of expensive and Keep in mind that the mark of a quality
time-consuming metabolic carts, but program and trainer is the constant
TREADMILL PRETEST in recent years, technology has evolved ability to evaluate the athletes progress
The pretest starts at 0% elevation and to allow us to collect numbers with and adapt it accordingly to fit their
relatively slow speeds. From there, the smaller relatively inexpensive equip- ever-changing needs (i.e., recovery
athlete progresses to increasingly more ment, which is fast and user friendly. status, nutrition needs, rapidly improv-
intense runs for a relatively constant Each piece of equipment has their own ing fitness levels, and so on).
The sample pretest (Figure 2) shows PERIODIZATION athlete would necessitate more than 3
both the treadmill and metabolic Based on clinical experience, it is programs within a yearly macrocycle
portions of the pretest. The sample appropriate for most athletes to in- (Figure 3). It may be counterproductive
pretest can be confusing, but keep in corporate 23 treadmill mesocycles (8 to perform more than 3 mesocycles
mind that for the purposes of this 10 weeks long each) within a yearly during a training year because it may
article, understanding the concept of macrocycle. It is most effective to have not allow for proper recovery and will
a pretest procedure is more important one mesocycle as a preseason prepa- make it very difficult for them to
than the details. Equipped with the ration period, occurring approximately continually respond to the treadmill
concepts and ability to individualize, 812 weeks before preseason practice. training stimulus. As discussed earlier,
you can then begin to work on the The remaining speed training cycles new stimulus is needed on a consistent
details of a training pretest, which fits would then take place in the athletes basis to promote neurological adapta-
the needs and demands of your off-season for general athletic perfor- tions (18). To further promote desirable
athletes. mance enhancement. It is rare that an training adaptations, each mesocycle is
designed using a nonlinear periodization consistently reinforce proper running The integration of treadmill and
model (33) containing 3 microcylces, mechanics. These should include typ- ground-based training is important
allowing for 3 distinct peaks of in- ical sprint drills such as A skips, B skips, for improving sprint performance
creasing intensity throughout the 8- to high knee running, hamstring kicks, (36,51) and, although not yet re-
10-week program (Figure 4). and single leg cycles. Other drills (i.e., searched, is likely a key to decreasing
Within the 8-week mesocycle, athletes A march, arm swings, ankling, lunge to the rate of hamstring strains for those
typically train their movement skills 3 run, harness running, acceleration athletes performing treadmill training
days per week to enhance linear speed, technique, and like) can be integrated at high speeds and elevations.
nonlinear speed, and vertical power as needed on an individual basis. While running at elevation, athletes
development. Day 1 should be a tradi- may have a tendency to develop an
tional ground-based workout, and increased rate of hamstring strains as
day 2 should include plyometrics and Ground-based speed workout. The compared with those training on a flat
agility training, with the third day entry level speed training technique surface. This is likely because of the
focusing on the use of the treadmill of choice should be in a traditional decreased activation of the hamstrings
to improve linear speed and power. ground-based setting. It is important to during an uphill run (56,57) and
integrate ground-based training with
a combination of differing hill running
treadmill training. This provides an
EXERCISE SELECTION kinematics and reciprocal inhibition.
excellent opportunity for the athlete to
Drills. Basic speed drills should be apply skills learned on the ground to When running on level surfaces, EMG
performed with every workout to treadmill training and vise versa. demonstrates that the hamstrings ex-
perience the highest activation during
the final 20% of the swing phase of
recovery to decelerate the lower leg
just before the beginning of the stance
phase of the leg cycle (64). While
running at elevation, an athlete will
experience a decreased shin angle as
compared with running flat (44), and
thus the hamstrings do not likely
experience the same stretch. This infers
that while running uphill, the ham-
string group does not experience the
same activation because of the de-
creased stretch placed upon them and
thus the decreased demand for work.
The concept of reciprocal inhibition
states that as one muscle contracts
(agonist), the opposing muscle relaxes
(antagonist) (9,23,46). In the situation
of uphill running, it has been discussed
previously that uphill running causes
Figure 4. Intensity level variation during an 8-week treadmill mesocycle. a heighted activation of the quadriceps
(Figure 6). Holds will also allow the strain because they may rock their intensity workout (ground-based speed
trainer to teach proper hip position and pelvis anteriorly and elongate the day), and the high-intensity workout
core stability with the assistance of the hamstrings (19). To better understand (treadmill day). Specific volumes and
bar in front of the athlete. the treadmill workouts, see Table 1 for recovery rates are dictated by evaluat-
Medium-intensity runs (610 seconds; a sample workout. ing the athletes metabolic test at the
911 mph; 2027.5%) should comprise onset of training. Using the nonlinear
the bulk of the workout. Runs of this Metabolic component. While many periodization model discussed earlier,
intensity level allow the trainer to push times overlooked, the metabolic com- overall intensity levels of the treadmill
the envelope of the athletes fitness ponent of a strength and conditioning workouts will vary during the 8-week
capacity; incorporate proper mechan- program is very important. Simply mesocycle, but because of the variables
ics at speeds that are intense but running to get into shape does very involved in treadmill training, the
tolerable; and spur motor unit activa- little to appropriately propel the bodys treadmill workout will frequently be
tion, thus increasing power output. energy systems to new levels. Athletes the most intense workout of the
of almost all levels of fitness will weekly microcycle. Other training
High-intensity runs (46 seconds; 10 variables (i.e., strength training, Olym-
struggle to improve their conditioning
13 mph; 27.535%) must also be a major pic lifting, and so on) should be
if they are continuously training the
component of the training program. same energy system at the same adjusted to accommodate these train-
These runs are intended to be very intensity. The body adapts and learns ing sessions (Table 2).
difficult and require a spot for part of to perform an activity with the least
the run to stay on the treadmill with An indication of aerobic capacity is an
energy expenditure possible. Just as athletes V_ O2max, AT, and HR re-
good running mechanics. These runs
we periodize sets and repetitions covery (49). Clinical experience dem-
are important for incorporating an
for lifting, we should consider altering onstrates that an easy means of
overspeed training effect. Spotting is
intensities and loads for the bodys determining aerobic fitness is by com-
performed by standing to the rear of
energy systems. paring the AT HR with the maximum
the treadmill and supporting the pelvis
of the athlete as they drift backward A comprehensive understanding of HR achieved during their metabolic
because of fatigue or high speeds that energy system development is beyond test. An athlete with a low AT/max-
they are not accustom to running the scope of this article. The important imum HR will likely possess a de-
(Figure 1). Safety can be a concern take home here is that variation of creased aerobic capacity and thus
because the athlete must rely on the training intensity and duration is the necessitate large amounts of anaerobic
trainers expertise to help them stay key to improving fitness because it conditioning to improve their AT and
on the treadmill unit with a neutral relates to treadmill training. consequently their aerobic capacity.
pelvic position and good overall pos- Conversely, an athlete who demon-
In the 3-day split example (Table 2),
ture. If the pelvis is not kept neutral, the strates a very good aerobic capacity
each workweek contains a low-level
athlete is placed at risk for a hamstring will be able to focus more time and
workout (agility day), a moderate-
attention to other deficiencies in their
athleticism (strength, agility, and so
on). Several runs within a workout can
easily be modified to address these
variations between athletes for a cus-
tom workout while staying within
a group setting. Recommendations
for these variations are shown in the
volume portion of the metabolic
test at the bottom of Figure 2.
As an example, most athletes perform
a standard metabolic program, but
with a variation of just 24 runs in a
workout, you can easily create a version
to train lactate tolerance for those
needing more fitness. You can also
create a low metabolic variation for
those who need to spend less time on
fitness and more time in other areas of
their training (strength, flexibility,
Figure 6. Run with a hold. power, and like). All 3 versions are
Table 2
Three- and four-day split workout recommendations
levels (20,52,53) and/or neuromuscu- CONCLUSION muscle loading influences the pacing
lar fatigue (62). Depending on how Conflicting research exists as to strategies during repeated downhill spring
intervals. Eur J Appl Physiol 105: 749
high the recovery HR to AT HR ratio whether the mechanics of movement
757, 2009.
is, an athlete will need to recover to while on a treadmill matches the
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Using testing results and HR monitors treadmill training because of the lack of
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