can sprint training build muscle?
In short: Yes! and no. In the beginning some change will definitely occur. You may notice after 4-6 weeks of sprint training 2 x per week that you have more definition in your muscles. You will definitely be stronger; but is that because you’ve ‘built more muscle’, or because your nervous system is becoming more efficient?
It’s a bit of both really. Sprinting and weight training share some similarities when it comes to getting stronger. They both have a large nervous system component to them. Part of that nervous system drives movement and muscle activation (motor neurons located within the tissue). Due to the massive neurological demand of sprinting, the body will strive to become more efficient (this is a good thing!).
Remember: the nervous system will drive strength and speed changes in the body.
There are also some basic principles that come into effect when we talk about ‘change’ (i.e. building muscle) that I want to talk through briefly.
1) Davis’ Law: Ligaments (tissue attaching bone to bone) or any soft tissue, when put under tension, if that tension is unremitting, will elongate. (In short: soft tissue in the body will adapt to loads placed on it). Sprinting and weight training both ‘load’ the body - so tissue change will occur.
2) Overload Principle: This principle states that in order to progress and improve, we must put the body under additional stress beyond what is normal. In training that means we can increase the weight (load or intensity), or the volume (the number of repetitions) to create positive change. Sprinting and weight training can both be manipulated to create this additional ‘stress’.
Both of these principles are why we can - over time - lift more weight, jump higher, or sprint faster.
To end, I’ll say this: Sprinting is amazing. Whether you want to crank up your training (lose weight/ gain more definition) or you’re an athlete looking to gain a competitive edge on the competition, sprinting (and speed) is the undisputed king of athletic movement. That being said, please be careful with it. Especially if you’re new to it, or you haven’t sprinted in a while. It’s called progressive overload for a reason! Find a good solid program (written by a speed pro) or find a coach or club that can get you sprinting in a safe and reasonable manner. I’ve dealt with way too many athletes who come to me with an injury after going too hard, too early.
