Story By Coach Bjorn Jansen
Training for the outdoor season brings renewed focus to how strength and power support performance on the track. After indoor competition, athletes often carry the strength developed in confined spaces, which does not always translate smoothly to outdoor conditions. Early-season work must bridge that gap.
At SpeedPro, strength training during this phase focuses on running mechanics, rhythm, and force application rather than on maximal lifts. The goal is simple. Strength should make athletes move better and run faster as training shifts outdoors.
Why Strength and Power Matter Outdoors
The outdoor season demands greater force application over longer distances and at higher cumulative volumes. Athletes need to apply strength repeatedly while maintaining posture, coordination, and relaxation.
Early-season strength and power work supports this by reinforcing stability through the hips, trunk, and lower limbs. Rather than adding fatigue, well-designed sessions improve efficiency. Athletes feel more connected to the ground and more controlled as effort increases.
When strength work aligns with outdoor demands, it supports rhythm and reduces the risk of breakdown as training load builds.
Training for the Outdoor Season Prioritises Transfer Over Maximal Lifting
Training for the outdoor season does not reward strength that stays in the gym. Instead, it values force that transfers into running mechanics, acceleration, and sustained rhythm.
Early outdoor phases often emphasise moderate loads, controlled tempos, and unilateral work. These choices reinforce posture and balance while supporting coordination. Power exercises focus on intent and quality rather than volume.
By prioritising transfer, strength sessions complement track work rather than competing with it. Athletes leave the gym feeling prepared, not drained.
How Strength Supports Speed and Rhythm Early in the Season
Strength and power work play a key role in protecting speed as outdoor volume increases. Stronger athletes maintain posture more effectively and use less energy per stride, which becomes especially important as rhythm endurance develops. When athletes can hold form under fatigue, speed becomes easier to access. Strength work underpins this by supporting joint integrity and force production.
Rather than adding speed directly, strength creates the conditions that allow speed to show up consistently.
Training for the Outdoor Season Requires Careful Load Management
Training for the outdoor season works best when strength and track loads progress together. Heavy lifting alongside increased track volume often leads to unnecessary fatigue.
Early outdoor phases benefit from strength sessions that support recovery and adaptation. As the season advances, intensity and specificity shift while overall load remains controlled.
This balance allows athletes to absorb training without losing freshness. Strength remains a support system rather than a stressor.
The Finish Line
Training for the outdoor season succeeds when strength and power improve how athletes move, not just how much they lift. Early-season work should enhance rhythm, support speed, and protect durability as outdoor demands increase.
At SpeedPro in Wimbledon, strength training sits within the wider coaching framework rather than alongside it. By focusing on transfer and intent, athletes develop strength that shows up where it matters most, on the track and in competition. Athletes interested in this approach can begin with our free trial sessions.
