Athletic Performance Adaptations: Just Training Sprints or Combining Sprints With Three Different Strength Training Methods?

Trane, G, Rodahl, SE, Gomo, OM, Mehus, HA, Helgerud, J, and Unhjem, RJ. Athletic performance adaptations: Just training sprints or combining sprints with three different strength training methods? J Strength Cond Res XX(X): 000–000, 2026—In this exploratory study, we compared the effects of combining maximal strength training (MST), hypertrophy training (HT), or explosive strength training (EST) with sprint running vs. sprint running alone in control (CON). Fifty-eight recreationally active, nonstrength-trained men and women were randomized to 8 weeks, 3 sessions/week of MST (4 × 4 squats at ≥ 85% 1 repetition maximum [1RM]), HT (3 × 8–12 squats at ∼70–80% 1RM), EST (4 × 6–7 squat jumps at body weight), or CON (no strength training). All 4 groups performed 2 weekly 6 × 25-meter sprints. Maximal and explosive strength, sprint running performance, endurance performance determinants, and 30-second Wingate test cycling performance were evaluated. Leg press maximal voluntary isometric force (MVIF) improved more after MST (+14.5%) than after EST (+5.2%, p = 0.004) and CON ( p ≤ 0.001), and more after HT (+10.6%) than CON ( p = 0.008). The squat dynamic rate of force development improved more after MST (+37.4%) and HT (+36.0%) than CON ( p = 0.014 and 0.002). Moreover, 0–25-meter sprint time improved more after MST (−0.11 s) and HT (−0.10 s) than CON ( p = 0.019 and 0.042). Running economy improved more after MST (−2.5%) than CON ( p = 0.026). Wingate test average power output improved more after MST (+6.6%) and HT (+6.9%) than EST ( p = 0.020 and 0.010) and CON ( p = 0.016 and 0.009). Peak power output improved more after MST (+11.8%) and HT (+10.1%) than CON ( p = 0.011 and 0.040). ΔMVIF was associated with performance changes. Integrating sprint training with high-load strength training improved maximal and explosive strength and athletic performance more than sprint training alone, whereas this was not observed in EST. Performance improvements were attributed to enhanced maximal strength. Given the exploratory study design and the use of Fisher's least significant difference post hoc tests for between-group comparisons, these findings should be interpreted with caution and regarded as hypothesis-generating.