Does Resisted Sprinting Make You Faster? | Overspeed vs. Underspeed Sprint Training

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Bracketing is when we add or reduce the load of the movement by ~10% to train either overspeed or underspeed.

This can apply to vertical jump, shotput, pull-ups, or sprinting.

Why only 10%? 
Adaptations are fairly specific to the motor pattern trained. If loading changes the mechanics of the movement, there will likely be less carryover. 

Underspeed (resisted) sprinting: band resistance, chain pull, parachute, slight uphill

Overspeed (assisted) Sprinting: Downhill (slight grade), band assisted (overground or treadmill)

For sprints, adding more than 10% resistance with significantly change the gait mechanics, stride length, etc and may not be effective.

Can Heavy Loading Improve Speed? 
(Ex: sled push, explosive trap bar deadlift) 
Yes, these can improve muscle size, max force capacity, improve time to fatigue, Stride Rate, etc.

A good Strength and Conditioning program will strategically allocate training volume up and down the force/velocity curve in different training phases.

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CSCS Work to Rest Ratios:    • NSCA CSCS Work to Rest Ratio Explained! (A...  

Rate of Force Development Video:    • Rate of Force Development Explained!  

Sprinting Biomechanics Video:    • Sprinting Biomechanics: Muscles Involved i...  

Olympic Lifting Technique:    • Olympic Lifting Technique: Snatch, Clean, ...  

Comment below if you have any questions!

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