How do I get faster over 30 meters?
I need to get back under 4.0 secs by Jan 2008 and be powerful enough to push a bobsled over 45 meters in sub 5.3 secs?
I am 102 kg, 177 cm tall and have been focusing on max strength training after a long hypertrophy phase. I plan to drop down to 95 and 5% body fat by Jan 2008.
My lifting stats are as follows:
Power clean = 110 kg
front squat = 205 kg
Back squat = 275 kg
half back squat = 305 kg
deadlift = 170 kg
What type of routine including weights, lifts, drills and sprints would be best?
Giving some sprint related numbers might help instead of lifting numbers. That would be like saying I need to squat 600lbs here are my numbers and giving your 30 and 60m dash times.
Second like said before your numbers dont make sense. If you squat 275kg you should be able to dead and power more than that, or if those are correct you are not squating that much.
Third 45m at sub 5.3 while pushing a sled is going to be harder than 30m at sub 4.0.
well it seems like u r very strong , but not powerful. im kinda shootin for a similar goal by Jan. i am concetrating myself aside from weights, on many plyos (hurdle, box, also jump rope etc…). that should get u much more explosive. in addition, u should start working on your driving phase form from the start. if ur # are correct than u r strong enough, and all u have left is to improve the other aspects, and i believe ur 30 will be well under 4sec. and about the sled im not sure, but prob will be there too.
My 30 meters PB is 3.78 secs but is over 5 years old, I recently ran 4.0 on grass off no speed or plyo work. My 15 meter PB is 1.96 secs.
My squat and deadlift inbalance is an issue and I am trying to address this area with a lot of rear leg, muscle manipulation and core stability work. My therapist has convinced me of the need for my abdominal musculature to be overdeveloped so as to balance the tremendous posterior chain strength
My therapist has recently discovered a possible culprit and this being sorted out, my tensor fascia lata was restricting my quads and their ability to be loose and rangey.
My flexibility and mobility of hip, lumbar spine, and shoulders were poor but have improved and continue to be worked on.
I believe my leg strength is the limiting factor and that as soon as all my dynamic range patterns are in place… specifically the glutes, HAMSTRINGS, calfs, and low back my performance will improve, seeing a dramatic increase in my deadlift and speed.
The angle of the squat is not 45 degree’s but is more than a 1/2 squat. This is due to an old knee injury preventing a deeper position.
I will list the components needed to develop 30m acceleration speed.
Increase your max strength again for the squat. That is a MUST as we know that strong legs generally equates to fast 30m sprint times.
Work at 80-90% of max for toning the CNS.
Do squat jumps with 30-50% of max concurrently with the squat. The aim IS NOT to develop some BS transfer or conversion to power it is to improve the rise in force.
Use depth jumps where you come off the box and rebound. Use jump up onto boxes.
Use bounds to develop repeated explosive efforts and anaerobic capacity.
Use uphill running and jumping/bounding up stadium steps .
These are the exercises to use. Test your bounds for 10 with a tape measure then have training sessions where you try to beat the mark.