This article details a 6-week resistance training program that can be used to improve sprint acceleration in amateur athletes. This program can concurrently enhance base lower-body strength and 10-m speed and incorporates the back squat, stepup, cable hip flexion, and Smith machine calf raise. Loads can be increased from approximately 75-90% of one repetition-maximum over the course of the program. The exercises are described with supporting scientific evidence for their use. Additionally, suggestions are provided as to how the program could be modified and progressed with different exercises to further enhance the force-velocity profile.
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