ATPerformance

Contrast Training is a method that pairs heavy resistance exercises with explosive movements targeting similar muscle groups. This approach leverages post-activation potentiation (PAP), where the heavy exercise primes the neuromuscular system to enhance subsequent explosive activity. In the short term and long term, it is used to improve power, sprint speed, and jump performance in higher level athletes.
•
PAP is a physiological phenomenon where muscle performance, such as force or power output, is temporarily enhanced following a high-intensity exercise or contraction.
•
To make the most out of PAP, your movement should have explosive intent, regardless of if you’re moving fast (with lighter weights) or slow (with heavier weights).
•
Romanian deadlifts are great for developing the posterior chain (back, glutes, and hamstrings), which is involved in running fast and jumping high. Banded kettlebell swings can be used to complement the same hinge pattern.

The adductors: under-appreciated and under-trained muscles that are involved in almost everything.•The adductors primarily consists of four muscles: adductor longus, adductor brevis, adductor magnus, and gracilis. •Adductors contribute significantly to kicking mechanics, with distinct activation patterns in both the kicking and supporting legs, to promote force production and stability/balance, respectively.•Furthermore, adductors play a crucial role in sprint performance, particularly for acceleration and top-speed running. Also, they are important for deceleration and directional changes.•Last but not least, adductor injuries are one of the most common injuries in this sport. Strong muscles are resilient muscles. Combined with the fact that most people neglect to train them, you’ll be one step ahead of the competition if you do.

The gastrocnemius muscle (the bulky part of your calf) is indispensable for sprint performance, contributing significantly to both acceleration and maximum velocity phases.
•
I know that the seated calf raise is popular, but that does not train this muscle (it trains the soleus). The legs need to be straight, the knees cannot be bent.
•
Sprinting is also a unilateral movement, so training each gastroc. individually may also be slightly better.
•
Last but not least, recent evidence suggests lengthening the calves will yield greater growth (PMID: 37015016, PMID: 39959841). This can be easily accomplished by standing on the edge of a plate, step, thick/dense mats, etc.