Most of the time i get beat out of the blocks but i have a higher top speed than most people i race against and often win but for football and for my acceleration phase i would like to be faster in the first 10-20 meters and for football i need to be a lot faster when i make cuts i have the 2nd fastest time in my 40 on the team with a 4.5 but i have one of the slowest 20’s but i have the fastest 100 can anyone help me
How tall are you and whats yer weight? How’s your strength and power?
5’11"
163
Bench 185
Squat 330
Deadlift 330
Hang Clean 115
look at it this way. limit strength will aid in your acc. very much, thats why you see these cock diesal players who look like they move like lightening on the field. They are quick in that 10-20yard box(Arrington I think is the best example, hes an outside backer who is 250lbs plus, unbelieveable speed). So basically try to improve strength in your hips(you could try my idea, build hypertrophy in the p-chain and make it functional with limit work, sprints, plyo, w/e)
i’m not really interested in getting big i just want to be quicker
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sometimes additional muscle will make you quicker…
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do you think Ben Johnsons start got slower or faster when he gained muscle…Mo Greene…Justin Gatlin…Shawn Crawford…
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you dont have to be big, essentially functional muscle gained in areas pertinent to sprinting(spinal erectors, glutes, hamstrings).
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A bigger muscle posesses the potential to contract more forcefully and with greater velocity(increased speed anyone…).
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I will give you an example. I gained 35 lbs, and I run a faster acc. then I used to.
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at your height you most definately have room for weight so it shouldnt be a concern of yours.
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And looking at your lifts you have room for improvement as far as limit strength.
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I’d like to direct you to my thread power training, it is an idea of mine to minimize mass gain everywhere except in the spinal erectors, glutes, and hamstrings(where it will actually be encouraged), while still making for great strength gains.
slow starts may be a function or combination of reactive ability and starting strength.
As with most skill oriented tasks, repetition is the optimal method for perfecting skill. Thus, as a sprinter, a certain amount of training volume must be spent on starts.
If you have already been working on starts for some time, and your accels are good, than your weakness may be either your reactive ability or max strength/starting strength.
A sprinter need not perform a high volume of plyometric drills, as sprinting itself has the shortest coupling phase of any plyometric drill.
What is your vertical jump?
The answer to this may serve to identify the weak link, as you have already indicated your 1RM in the squat.
actually wouldnt standing broad jump be a better indicator as acc. is a function of horizontal force production?
28 inch vertical and standing long jump is 9’3"
check out my thread titles power training, i think it would be a good idea for u to look at and evaluate whether it could work for u
i dont understand most of what you said in that topic since i just do school meets and stuff and i’m just starting
well can u type specific things you dont understand? id be happy to explain since you seem like a guy willing to listen and learn.
It is my understanding that muscle size determines absolute strength while CNS(What is Cns?) capabilities determines its functionality(max strength, speed strength, strength speed, ballistic strength, etc). So I was just pondering what about an employment of a program where rather than using max strength loads and rep ranges, use hypertrophy rep ranges for specific areas. Here is what I was thinking.
Day 1
- Acc. Dev.(whats thiis mean?)
- Form of Speed Resistance Training(vary from cycle to cycle with med ball throws, oly lifts, different forms of plyometrics, etc)
- Gymnastics movements for upper body strength(there are many variations of these bodyweight exercises that decreases leverage and also possibly a weight vest could be worn to increase resistance for very advanced athletes?)
Day 2
Tempo(What do you mean by tempo?)
GPP Bodyweight exercises(ie push up, dip, squat, pull ups, etc)
Day 3
- Special Endurance
- Form of hypertrophy training for lower body(deadlift variations, squat variations, to build up muscle hypertrophy in specific areas, lower back, hams, glutes mainly, along with a knee flexon exercise with the same purpose)
Day 4
Repeat Day 2
Day 5
- Max V
- Limit Lower Training(heavy clean and/or jerks, these are heavy enough to develop limit strength)
- Gymnastic movements
Day 6
Repeat Day 2
Day 7
Rest
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I think this plan would give sufficient upper body development and strength, while keeping the upper body as lean and light as possible while allowing for the required upper body development of a sprinter(gymnastics movements). (Why would a sprinter want gymnastic movements and a big upper body?)
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While the hypertrophy training will not only unload the nervous system, it improves the absolute strength for the most important muscles in sprinting(ham, glutes, low back) (Absolute Strength?Unload?Explain please)
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the speed training on the track and in the weight room along with the max strength training will lower the strength deficit, making the hypertrophied muscle functional.
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While the idea of days between CNS intensive days is to work on technical aspects, i think the body weight exercises would be a very nice addition as they would work on general fitness and muscular endurance, as well as a good restoration method by pumping blood into muscles and joints to help repair connective tissue and muscle.
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As for the core issue, the gymnastics movements require tremendous core strength and endurance, so I thought this could save training time perhaps as improvement in gymnastics movements(via length of time help, number of repetitions done, weight of weight vest used) would not only be an expression of increases strength in specific muscles, but the core as well for it is able to hold more, or longer in a good position. Light core work could be done on tempo days still however.(Whats Core Strength?)
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Thoughts on this idea?
Thats all the questions i have for the first post and the others go up from there
Blaze I am tired right now, I will answer tomm.
Thank you for your help so far
Blaze, based upon your numbers, it is my opinion that the development of max strength/functional hypertrophy should be prioritized.
I say this because:
- You are about 20-30lbs lighter than most competitive sprinters.
- Your strength levels have much room for improvement when compared to the strength levels of many competitive sprinters.
- As Numba said, you must develop a certain amount of functional hypertrophy in order to increase the potential for force production. You can’t flex bone.
- You are already have some history with sprint training, enough to be able to identify your lacking ability (starts).
- In your case, an improvement in strength will translate into faster starts.
At this point in time I believe that you should prioritize strength development.
prioritize strength development?and if i gain 20 or 30lbs i’ll be heavy and wont run as fast
jman: 20-30 lbs lighter than most competitive sprinters? Which sprinters are these? Most elite sprinters are in the 150-180 weight range. The ones that are above this are usually the really tall guys.
Blaze is 5’11’’ which is on the taller end of the spectrum
A gain of 20lbs puts him at 183, which is still very light for a 5’11’ frame.
Blaze, you apprehension is understandable. However, you must not underestimate the importance of strength, especially when considering explosion out of the blocks.
Why do you think world class throwers and OL lifters run the fastest 10-20m sprints, yes, faster than 100m sprinters, at bodyweights far far far in excess of their 100m runner counterparts.
The shorter the distance, the more the reliance upon strength. The larger the diameter of the muscle fiber (hypertrophy) the more potential for forceful contraction. This is why runners get more muscular relative to the shorter the race in which they compete.
The shorter the race, the more muscular and strong the runner must be.
In your case, again, I am confident that you will see the biggest improvements in start times after you develop your functional muscularity/strength levels.
I have seen this time and time again in young athletes/athletes with a young training age.
You can’t flex bone.
Or as Louie Simmons has stated “You can’t fire a cannon out of a canoe”