Sprinting improves more so with heavy squats added since they work the fast-twitch muscle fibers used in both most effectively. That does not mean you should limit yourself to that activity alone. Ignoring this can harm your skills and get you hurt. The best way to train for an activity will always be that activity itself. Mixing training and sport actually fails to adhere to the specificity principle. Training should have a neutral effect on skills, as positive transfer happens best when the actual skill is applied. The more similar the motion, the more likely it will interfere. Mimicking movements with weights can lead to negative transfer and lacks an open skill environment. Neutral transfer occurs with no connection between past and new skills. Negative transfer occurs when prior learning harms a skill. Positive transfer occurs when prior learning aids a skill. Closed skills should associate with strength training and open skills should associate with sport. Skills interfere with other similar skills.Develop speed by working on the skills of the sport. These develop best through doing the skill fast itself.Ĭareers have ended when athletes tried to improve speed in the weight room. They ignore that training with heavy weights at any speed best builds up the same fast-twitch muscle fibers responsible for speed too. The qualities of speed, such as storing and releasing elastic energy and using many fibers at once, differ from strength training. You need to strike a balance between fast and slow when lifting heavy. Although developing speed does require fast actions, moving fast with weights is not specific and not safe. Some experts think this essential to getting faster.
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