Squats and Sprinting in a Hybrid Athlete Training Program: Will squats slow you down?

Hybrid athletes are built to be both strong and fast. But combining heavy lifts like squats with high-speed efforts like sprints raises plenty of questions. Can you train both effectively? Do squats slow you down? Should they be done on the same day?

In this post, I’ll answer seven common questions using insights from both coaching experience and the landmark study by Wisløff et al. (2004), which looked at elite soccer players — arguably one of the best real-world hybrid models.

1. Do squats actually improve sprinting?

Yes — significantly. The study found an incredibly strong correlation between squat strength and sprint performance:

• 10 m sprint: r = 0.94 = very strong correlation

• 30 m sprint: r = 0.71 = strong correlation

Very strong correlation between 1RM back squat and 10m sprint time.

Squat strength was also linked to vertical jump performance (r = 0.78), showing that power output — crucial for sprinting — depends heavily on maximal force production.

Bottom line: Squats make you sprint faster by increasing the force and rate of force you can apply to the ground.

2. Should you train squats and sprints on the same day in hybrid program?

In the study, athletes performed squats, VO₂max tests, and sprint assessments within the same 48-hour window. VO₂max measured after strength testing varied by less than 2%.

That suggests the two can be paired — if managed properly.

My take: If you're sprinting for speed (low volume, max intent), you can squat after. If the squats are heavy and taxing, space them out. Context matters.

3. How strong is “strong enough” for sprinting?

The elite athletes in the study squatted 2.2× bodyweight on average. Those with the highest 1RM performed better in all sprint tests.

Benchmark for hybrid athletes: Aim for 2× bodyweight as a strong target. After that, gains in sprint performance may plateau unless force is applied explosively.

4. Do heavy squats make you slower or kill endurance?

This old myth doesn’t hold up.

The same athletes with elite squat strength also had VO₂max values of ~65.7 ml/kg/min — excellent by endurance standards. Their strength didn’t negatively affect aerobic capacity.

Reality: With smart programming, you can be both strong and aerobically fit.

5. Can sprinting alone maintain leg strength?

No. While sprinting builds power, it doesn't replace the neuromuscular load of maximal strength work. In this study, all players sprinted regularly, but the strongest squatters still outperformed others.

Conclusion: Sprinting is a tool — not a replacement — for strength.

6. Will squats interfere with endurance gains?

Not if you structure your training right. The idea of “interference effect” — where strength training kills endurance gains — has been overstated.

Wisløff’s study shows that high levels of both can coexist in elite sport. As long as your training includes enough recovery, both systems can develop side by side.

Hybrid training is possible — but it’s about balance, not minimalism.

7. What about VO₂max, fatigue, and energy systems?

The athletes in this study hit near-maximal VO₂max results even after strength testing. And the training that improved squats (high-load, low-rep, high-velocity) also helped develop explosiveness and efficiency.

Takeaway: Sprinting and squatting both improve neuromuscular economy, and don’t inherently conflict with endurance — especially if aerobic work is structured intelligently (e.g. Zone 2, intervals).

Final Thoughts

As a hybrid athlete, you don’t need to choose between squatting and sprinting. You need to choose when, how, and how much.

✔️ Squats build the force you need to sprint fast.

✔️ Sprinting builds the speed and elasticity squats don’t.

✔️ Both can live in the same weekly structure in good hybrid athlete program.

Train with intent, don’t overdo either, and remember — strength and speed aren’t enemies. They’re allies in hybrid performance.

Reference:Wisløff, U., Castagna, C., Helgerud, J., Jones, R., & Hoff, J. (2004). Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. Br J Sports Med, 38(3), 285–288. https://doi.org/10.1136/bjsm.2002.002071