The Exergenie Team did some quick web-research to find out, what you want to know before starting to integrate the Speed Systems as one of the best and most affordable ways to generate horizontal resistance into your workout routine. The first and second questions have been answered perfectly by Elizabeth Quinn and her article on verywellfit. The answer to the third question is taken from an article by Robert J. Tremper published on

Why Sprint Against Resistance?

The main reason to do these drills is to help athletes build functional power to generate faster accelerations and attain higher maximum speed. Resisted training helps athletes increase their speed-to-strength ratio which improves their ability to generate greater force during sprint starts, or during any quick accelerations while running. It sounds complicated, but it’s a fairly simple concept. The more power an athlete generates when pushing off against the ground, the faster they will propel themselves away from the ground. It’s the key to sprinting. (…)

As with other forms of strength training, the best way to build muscle is to overload it by working it to fatigue and then allowing it to rest and rebuild. That is typically done in the weight room and that works well. In fact, squats and deadlifts are ideal for building power. But weight room training doesn’t always build functional strength, and it doesn’t always translate to more speed on the field. Building functional strength, power and speed requires that an athlete use the same muscles in the same movement patterns as during their sport. It’s not always easy to find ways to overload the muscles while performing the movement used during a sport. Two of the best ways to accomplish this are to increase either the athlete’s body weight with the use of weight vests or to add resistance to the movement. Some of the best ways to add resistance to movement include the use of weight sleds, parachutes, hills, stairs, and even sand. (

How to Sprint Against Resistance

The most important factor of a successful sprint-resisted training exercise is to increase the drag on the athlete without altering good running mechanics and form. This is often where athletes and coaches go a bit sideways in the training principles. To maintain proper form, an athlete needs to add resistance extremely slowly and pay attention to any changes in form. As soon as the running form is compromised, the effect of this sort of training will be reduced. One rule of thumb is to add no more than 10 percent resistance and make sure the load doesn’t cause the athlete to slow more than 5 percent from his or her maximum, un-resisted speed. (…)

If you have limited equipment, hill and stair drills can also provide a good resisted sprint training workout. While it may not mimic the movement patterns in a given sport, it will create a full-body overload and help an athlete build functional and dynamic strength and power. Start slowly to avoid injury or delayed onset soreness, and gradually build up intensity and time. Use the return phase as recovery, rather than sprinting back down. The repetitions will vary based upon the length of the stairs, so work with your coach to determine the best routine. (

How many times a week should you sprint?

Sprint workouts are seriously hard on your cardiovascular system and your leg muscles. One of the worst ways to slow down results and get injured more easily is by training too hard and too often. (…) You will want to begin your sprint training just 1-2x a week as you get used to the movements and your body adjusts to the huge workload. (…) You can increase to 3x a week as you improve your skills but you should try to avoid doing sprint training on back to back days – alternating days is ideal and gives your muscles adequate rest and recovery time. (…) Don’t increase the sprinting intervals and the frequency of the workout at the same time. (

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