Guys, i need to drastically improve my stride length. As i gather, this will improve as i increase the pwer output from my hips.
What training programme (exercises and frequency) would you suggest to achieve this aim?
Thanks
its about how much power you give the track and how reactive your tendons are
It will increase with strength and power work (squats, cleans, deads, GM’s, snatches, jumpsquats) and sprint work (accel, top speed, SE, tempo)
i will let the vets expand on this
personally to increase power i sprint Hi Lo like charlie says 3 times a week, and train my legs with weights twice a week, one time Max Effort (WSB) and the other Dynamic Effort.
ME would be
-cleans 3x3
-Squats to 1-3 RM pyramid
-Unilateral work high rep
-injyry prevention
DE:
-Cleans 3s3
-Jumpsquats 5x5
-Depth Jumps 6x2
-heavy hamstring work (GM…)
To have an optimal stride length, you need to be able to keep your hips HIGH while running. This requires strength from the whole organism!
Post a video of you sprinting. Maybe there is something else going on.
i like your setup probably would snatch on the second day.
Thanks guys,
its not a technical as ive tried and videod every experiment in the book with no change in stride length.
So would you guys just concentrate on power training? i dont see how slow tempo strength training will help???
Hey big man, if you truely look at stride lengths you will realize that stride length never gets any longer after a certain point, its the frequency that changes,e.g. a sub-10 runner has the same stride length he had when he was a 10.5 runner. That pretty much go’s for everyone, once you get down to the mid-10’s your pretty much where your gonna be as far as stride length, after that its the trunover that really counts.
Have you measured your SL?
where did you get this info? I’ve not heard this and PJ can corret me if i’m wrong but most WR’s seem to be a case of fewer steps rather than increased turnover.
charlie spoke of this topic in great depth in regards to Ben and other top sprinters at the aussie seminars…inc making the most of free distance through technique
stats for a top sprinter in the 100m
38% or 17 strides of the race in leaning position
62% or 29 strides of the race upright
that might be more a factor of big guys running the world records, eg Powell, Gatlin, Carl Lewis.
I know that tim montgomery had a stride pattern more similar to the top females than males and Ben was in the mid 40’s for his stride total, nothing mind blowing.
Also, as for increased turnover being the factor that lowers times, the example Charlie has provided numerous times of Ben having the same # of strides(give or take a fraction or 2) throughout his pro career pretty much confirms it. However the reasons for this apparent increase in turnover are multifold. In the start Ben would take more steps to keep from falling over once he was a sub 10 guy, in the middle his strides would be longer because he was just better and at the end his strides would be more controlled and faster and shorter because he wasn’t keeling over from 75m onwards.
So both of you guys(Dazed and AustinH) are right, just on different fronts. World records come from greater turnover for the preformer(austin H’s point), and world records generally are preformed with fewer strides than sub WR runs(dazed), these two things arn’t mutally exclusive, great turnover and excellent stride lengths, they both have an interplay on fast times(as do a billion other factors), from sub bantam club to olympic final. It’s just that the importances of the factors shift as you move from slow to fast. edit: im sure both of you know all this, i was just meshing the points.
Ok, so i should do 2 power sessions a week. What do you think of this schedule?
Monday
-weighted jump squats (4 sets of 5 reps)
-Plyometyric bounding (10 sets)
-Hopping without weights to finish off
Wednesday
-Hurdle walks
-mobility work
Friday
-As Monday
Should this do the job???
As I also pointed out- it has to do with the distribution of the stride length vs the average overall. Often the last few steps are very long and very slow. More power at this point will result in somewhat shorter but much faster steps there, while stride length in the middle increases slightly in length with greater power. the overall effect is often the same number of strides in less time.
what weights programmes do you guys use to develop power for sprinting?
I thought this statement wxplains it well-
‘Improvements in stride length have to come naturally via increases in lower body strength and explosiveness not through intentionally manipulating your technique by over-striding. Getting more force into the ground also helps optimize your stride rate as you will “react” off the ground and get into your next step more efficiently, - Kind’ve like the harder you throw a tennis ball against a wall the faster it comes back to you.
The stronger you are relative to your bodyweight the more force you’re gonna put into the ground and the faster you’re gonna go.
General leg strengthening exercises include exercises like squats, deadlifts, lunges, etc. Anything that strengthens the muscles of the glutes, quads, hamstrings, and spinal erectors is fair game. The squat is probably the most popular exercise as researchers like Mike Stone have found relative strength in the squat to correlate best to performance in the 40 yard dash’
tempo is a supporting means to the development of more speed and power.