Integrating strength, speed, and endurance: a comprehensive training model for 100m and 400m sprints

Abstract

Introduction: Sprint performance in the 100m and 400m events depends on an optimal balance of strength, speed, and endurance. Traditional training often isolates these components, whereas an integrated approach may yield superior performance adaptations. Objective: This study examines the effects of a combined strength, speed, and endurance training model on sprint performance. Methodology: Thirty trained sprinters were randomly assigned to an experimental group, following an integrated training regimen, or a control group, adhering to traditional methods. The 12-week intervention incorporated resistance training, sprint drills, and endurance conditioning. Pre- and post-test assessments evaluated sprint times, acceleration, stride mechanics, and fatigue resistance. Statistical analyses, including normality tests and comparative measures, determined performance improvements. Results: The experimental group showed significant improvements in 100m sprint time (mean reduction: 0.23 ± 0.06 s, p < 0.01) and 400m sprint time (mean reduction: 1.12 ± 0.18 s, p < 0.01), alongside enhancements in acceleration (Δvelocity at 10m: +0.27 m/s) and stride frequency (+0.18 Hz). Discussion: These findings align with existing research on the benefits of strength and plyometric training for sprint mechanics and endurance training for sustaining high-intensity efforts. The integrated approach provides a holistic framework for optimizing sprint performance. Conclusion: Combining strength, speed, and endurance training enhances sprint performance more effectively than traditional methods. Coaches should implement structured periodization models to optimize adaptations. Future research should explore long-term physiological responses and leverage wearable technology for real-time performance monitoring.

Keywords

• Sprint Performance
• Strength Training
• Speed Development
• Endurance Training
• Track and Field