PDA

View Full Version : Sprinting speed


David Lawson
12-21-2009, 06:15 PM
How do I increase my sprinting speed for 100m? eg What exercise do I do, for how long and what to do in the gym or something.

Jay Ashman
12-21-2009, 08:52 PM
How do I increase my sprinting speed for 100m? eg What exercise do I do, for how long and what to do in the gym or something.

basically, sprint more.

Work on power development for your legs and foot speed, as well as sprinting technique.

double-unders (for foot speed and quickness), box jumps, footwork drills, starting drills (off the blocks), overspeed training, parachute training, etc..

there are a lot of things you can do...

why do you want to improve it? for track or for fun?

David Lawson
12-21-2009, 10:38 PM
basically, sprint more.

Work on power development for your legs and foot speed, as well as sprinting technique.

double-unders (for foot speed and quickness), box jumps, footwork drills, starting drills (off the blocks), overspeed training, parachute training, etc..

there are a lot of things you can do...

why do you want to improve it? for track or for fun?
I'm training for 100m speed.

What distance(s) should I run, how many sets and reps. Would sprinting a full court basketball court, I think around 30m :confused: do?

Should I try some mid distance, at least 3km maybe, jog with like a little incline, 90 meters long incline, on some part of the course of the park? If so, how should my schedule look like, including the weight training days and off days.

What's overspeed training and how do I get a parachute, and where do I train with it.

I am already squatting. What muscles apart from the legs that I should train in the gym to increase my sprinting speed and what exercises do that?

Steven Low
12-22-2009, 03:21 AM
Lift heavy (deadlifts), work your start, short sprints <30-40m.. as you improve a bit you take some out to 60-70m

Check out this thread:
http://www.performancemenu.com/forum/showthread.php?t=106

Chris Forbis
12-22-2009, 04:32 AM
Scott Kustes wrote an article in Issue 58 of the PMenu worth checking out.

Kelly Baggett has good stuff: http://www.higher-faster-sports.com/articles.html

If you're doing this for basketball, keep in mind that the longest straight distance you will ever have to run is 25-30 meters. You might want to throw in some change of direction sprints (down and back for time) to prepare for the rapid deceleration to rapid acceleration that comes with playing basketball.

David Lawson
12-22-2009, 05:43 AM
Lift heavy (deadlifts), work your start, short sprints <30-40m.. as you improve a bit you take some out to 60-70m

Check out this thread:
http://www.performancemenu.com/forum/showthread.php?t=106
Why take it out to 60-70m?

Do I need to train every muscle to improve my sprint speed? Thx



Scott Kustes wrote an article in Issue 58 of the PMenu worth checking out.

Kelly Baggett has good stuff: http://www.higher-faster-sports.com/articles.html

If you're doing this for basketball, keep in mind that the longest straight distance you will ever have to run is 25-30 meters. You might want to throw in some change of direction sprints (down and back for time) to prepare for the rapid deceleration to rapid acceleration that comes with playing basketball.

Where is Issue 58?

Jay Ashman
12-22-2009, 06:44 AM
David, Ben Johnson had a fantastic squat and deadlift, of course he was on winstrol but he still had to train.

Squat heavy, build strength up. As that strength increases you need to work the fast twitch fibers to make yourself powerful and explosive. Power Cleans will help with the explosive part of it.

Perform Better has a speed and agility section that has some good stuff in it.

For now do what Steven suggests. Most 100m runs are won in the first 50m. Not many HS athletes have that 5th gear to turn it up like we sometimes see the elites one do. Its all in how fast you are off the blocks and how quickly you accelerate and maintain top speed. Work that hard.

Get stronger and do some drills to increase explosiveness and quickness.

I also suggest medicine ball work - http://www.medicineballs.com/education/howto/howto.html especially the drills where you are bouncing the ball of the thighs explosively as you stride.

And to answer your question about training the entire body, yes. Have you ever seen Ben Johnson, Usain Bolt, Carl Lewis, etc.? They are not "smooth". They are muscular. Sprinting hard means your arms are pumping hard, your core is working and your entire body is working together to keep you running fast.

Scott Kustes
12-22-2009, 07:46 AM
Read my article. It covers all aspects of speed training up to the 400m...speed/acceleration, speed-endurance (necessary for the 100m), plyometrics...all covered.

Issue 58 - http://www.performancemenu.com/zen/index.php?main_page=product_info&products_id=250

Jay Ashman
12-22-2009, 07:49 AM
I remember that article well, Scott... good stuff in there.

Scott, what do you make of some medicine ball work for explosive training for sprinters? When I was training to get my 40 time lower, I did a lot of them and it worked well for me, what is your take on it?

Scott Kustes
12-22-2009, 07:54 AM
Most 100m runs are won in the first 50m. Not many HS athletes have that 5th gear to turn it up like we sometimes see the elites one do. Its all in how fast you are off the blocks and how quickly you accelerate and maintain top speed. Work that hard.
Most people are fading at the end because they neglect working the 50-100m part of the race. So by default, if you win to 50m, you likely win to 100m. However, that's a pretty poor race strategy. Build up the speed endurance that your opponents aren't working because they are focusing on how fast they are off the blocks and how quickly they accelerate, as you just suggested.

The end of the race is at least as important as the beginning. From about 60m on, it's speed-endurance...you are slowing down.

Note, Carl Lewis was rarely the first one out of the blocks. He won by smart race strategy...lengthening his acceleration (rather than trying to get up to top speed as fast as possible) and overtaking them at the end (with superior speed-endurance, aided by not hitting hit top speed till later in the race). Prime example: http://www.youtube.com/watch?v=MVRl8gihrHM

The same could be said of Bolt's race in Beijing...he was the last one out of the blocks, though he's a freak of nature that doesn't conform to many "rules" of sprinting.

Scott Kustes
12-22-2009, 07:57 AM
All types of explosive training are good....med balls, plyos, and sprinting. As the season progresses, I phase out the slow lifts in favor of explosive work. I don't use med balls much, but that's because I haven't bit the bullet and bought a new one.

Jay Ashman
12-22-2009, 08:02 AM
Most people are fading at the end because they neglect working the 50-100m part of the race. So by default, if you win to 50m, you likely win to 100m. However, that's a pretty poor race strategy. Build up the speed endurance that your opponents aren't working because they are focusing on how fast they are off the blocks and how quickly they accelerate, as you just suggested. that sounds pretty good to me, I'm not a specialized sprint coach I just go by what I know worked for me and the few I have helped several years ago. Its an area that I am looking to learn more about for sure.

The end of the race is at least as important as the beginning. From about 60m on, it's speed-endurance...you are slowing down.wouldn't longer sprints help that as well? do some 200's and 400's to build up the speed endurance for example?Note, Carl Lewis was rarely the first one out of the blocks. He won by smart race strategy...lengthening his acceleration (rather than trying to get up to top speed as fast as possible) and overtaking them at the end (with superior speed-endurance, aided by not hitting hit top speed till later in the race). Prime example: http://www.youtube.com/watch?v=MVRl8gihrHMCarl Lewis was also a freak of nature as well, he's not the norm for a sprinter, he had an incredible ability to turn it up a notch at the end.The same could be said of Bolt's race in Beijing...he was the last one out of the blocks, though he's a freak of nature that doesn't conform to many "rules" of sprinting.
Yea, we can look at Usain and say that he follows very little rules of sprinting. His strides per 100 is insanely low compared to other sprinters, his stride is a lot longer... I just hop that he is clean. I'd hate to see another tainted athlete of that caliber.

Jay Ashman
12-22-2009, 08:03 AM
All types of explosive training are good....med balls, plyos, and sprinting. As the season progresses, I phase out the slow lifts in favor of explosive work. I don't use med balls much, but that's because I haven't bit the bullet and bought a new one.

plyos are great, but I never overdo them with any athlete. Med balls do the job well in training you to become explosive without the added stress of high-rep plyos.

Gant Grimes
12-22-2009, 01:05 PM
basically, sprint more.

Work on power development for your legs and foot speed, as well as sprinting technique.

double-unders (for foot speed and quickness), box jumps, footwork drills, starting drills (off the blocks), overspeed training, parachute training, etc..

there are a lot of things you can do...

why do you want to improve it? for track or for fun?

Sorry for the thread-jack, but DUs are a pet peeve of mine. DUs are absolutely the wrong place to start. In fact, the way most people do them, it doesn't train foot speed at all. CF has screwed up the general understanding of jump rope training as bad as they have medicine ball training.

Jamie J. Skibicki
12-22-2009, 03:28 PM
Gant,

Can you expand on that last comment?

Jay Ashman
12-22-2009, 05:23 PM
Sorry for the thread-jack, but DUs are a pet peeve of mine. DUs are absolutely the wrong place to start. In fact, the way most people do them, it doesn't train foot speed at all. CF has screwed up the general understanding of jump rope training as bad as they have medicine ball training.
I don't care about CF's definition of it, I care about how it applies to foot speed and turnover speed. Think about it, if you rebound effectively and learn how to quickly jump up and down (rope or not, the rope just teaches coordination) that can apply to sprinting where you have to learn to fly and not keep the foot on the ground for any length of time at all.

Med ball training is another world. I have never programmed in wallballs in my workouts or for others, I gave my wife a wallball workout once for fun, but it was a 10 pound ball - 20 pound balls are pointless.

David Lawson
12-22-2009, 11:42 PM
How to increase max speed or which drill does it?

How to increase acceleration speed?

How many sets or reps?

I've seen that some ppl do dumbbell arm swings, what are those good for and are those useful.



David, Ben Johnson had a fantastic squat and deadlift, of course he was on winstrol but he still had to train.

Squat heavy, build strength up. As that strength increases you need to work the fast twitch fibers to make yourself powerful and explosive. Power Cleans will help with the explosive part of it.

Perform Better has a speed and agility section that has some good stuff in it.

For now do what Steven suggests. Most 100m runs are won in the first 50m. Not many HS athletes have that 5th gear to turn it up like we sometimes see the elites one do. Its all in how fast you are off the blocks and how quickly you accelerate and maintain top speed. Work that hard.

Get stronger and do some drills to increase explosiveness and quickness.

I also suggest medicine ball work - http://www.medicineballs.com/education/howto/howto.html especially the drills where you are bouncing the ball of the thighs explosively as you stride.

And to answer your question about training the entire body, yes. Have you ever seen Ben Johnson, Usain Bolt, Carl Lewis, etc.? They are not "smooth". They are muscular. Sprinting hard means your arms are pumping hard, your core is working and your entire body is working together to keep you running fast.
What's HS?

What kinda suggested exercises to do for the whole body or do they do just any random exercise for every muscle one at a time. Thx you very much

Jay Ashman
12-23-2009, 05:48 AM
How to increase max speed or which drill does it?

How to increase acceleration speed?

How many sets or reps?

I've seen that some ppl do dumbbell arm swings, what are those good for and are those useful.




What's HS?

What kinda suggested exercises to do for the whole body or do they do just any random exercise for every muscle one at a time. Thx you very much

David, read Scott's article for some clarification on how to program a workout based around speed training, its covered there very well.

Gant Grimes
12-23-2009, 08:45 AM
Gant,

Can you expand on that last comment?

Yes. DUs are an advanced basic skill that should be practiced after mastering the basic bounce, alternating leg bounces, shuffles, skiers, bells, and single-leg bounces. DUs can have benefit in a rope training program when mixed in with other elements. CF likes them because they make people tired (from jumping 12" into the air and landing on their heels repeatedly).

I can come close to 180-190 rpm on alternating bounces when I'm jumping frequently. That's great for foot speed and quickness, but it has limited application for sprinting. DUs are even worse because you spend more time in the air. A good plyo and drilling program works better.

Like Jay said, the 20# med ball is stupid. There is rarely any benefit in going over 6 or 8#. If you pick up a ball over 10#, it should be an Atlas stone.

Jay Ashman
12-23-2009, 09:01 AM
Yes. DUs are an advanced basic skill that should be practiced after mastering the basic bounce, alternating leg bounces, shuffles, skiers, bells, and single-leg bounces. DUs can have benefit in a rope training program when mixed in with other elements. CF likes them because they make people tired (from jumping 12" into the air and landing on their heels repeatedly).

I can come close to 180-190 rpm on alternating bounces when I'm jumping frequently. That's great for foot speed and quickness, but it has limited application for sprinting. DUs are even worse because you spend more time in the air. A good plyo and drilling program works better.I can't argue with that at all. Those are all good training methods. I was thinking in terms of rebound speed because whether or not you have to spend time in the air or not, in DU's you better pick those feet up quick. Essentially you are correct, if you are a sprinter the time it could take to learn the DU would be better spent doing specific drills to increase acceleration and foot speed.

Like Jay said, the 20# med ball is stupid. There is rarely any benefit in going over 6 or 8#. If you pick up a ball over 10#, it should be an Atlas stone.
I spent a lot of time with sport specific training in the past and we did a lot of med ball work. I remember when I was benching 400+ and doing 225# for 38 reps (this was when I played football) and I was deadlifting over 550 at the time... well we had a coach who decided to throw in some medball training for a week to show us what we were lacking in. Most of us laughed at it at first because it was an 8# ball and being that I was a lineman and pretty goddamn strong I thought this was a joke; the only reason I published my lifts was to give you an example as to where my ego was at in reference to an 8# ball.... By the end of the week most of us were embarassed because our coordination, reflexes and explosiveness was sorely lacking. Not to mention the fact that I was literally in a pool of sweat from every single drill.

It definitely showed a part of my game that was sorely lacking.

David Lawson
12-23-2009, 10:28 PM
Is there any free info out there?

Chris Forbis
12-24-2009, 06:29 AM
If you won't pony up $5 for the PM issue with Scott's article (an entire subscription would be worth it), check out the articles on Kelly Baggett's site that I posted a link to above.

Here is an example of one of his articles that you could find helpful: http://www.higher-faster-sports.com/speedtraining.html

David Lawson
12-24-2009, 05:59 PM
If you won't pony up $5 for the PM issue with Scott's article (an entire subscription would be worth it), check out the articles on Kelly Baggett's site that I posted a link to above.

Here is an example of one of his articles that you could find helpful: http://www.higher-faster-sports.com/speedtraining.html

Can any1 shorten it pls. It's such a long read.



How to increase max speed or which drill does it?

How to increase acceleration speed?

How many sets or reps?

I've seen that some ppl do dumbbell arm swings, what are those good for and are those useful.

Aaron Austin
12-24-2009, 06:54 PM
Seriously? You can't take twenty minutes to read the article? You can't even hit the page down button ten times to get to the "Setting up a Routine" heading? :(

Jay Ashman
12-24-2009, 06:58 PM
David, I don't want to be a dick but part of the learning process is actually learning. You had some insanely qualified people here (not including me, I can't compare to Scott's pedigree when it comes to speed training one bit) step up and lead you in the right direction, and I tried to tell you some things I have learned over the years when I was training for football and rugby that I used (and used on past athletes) to help them increase their top speed.

Not many people are going to be able to describe an exact training regimen for you based off of a bulletin post of a question how. It requires personal interaction and a lot of questions answered from you as to specifics as to how fast you are, your strength level, body composition, etc..

Please read Scott's article, if it is too long, then obviously you aren't willing to take the training time needed to improve yourself if you can't sacrifice 30 minutes tops to read his article and learn some new things.

No disrespect to you, but we all have to learn somewhere, the tools are there for you to use, learn how to use them or contact a trainer near you that can work with you in helping you to use those tools, but teach yourself first.

Everything I learned about lifting and fitness I learned myself, I asked questions and I listened to others give me advice. I didn't ask for them to outline it for me, I asked their opinions and learned how they did it and what worked for them and took out what worked for me and learned my own approach.

David Lawson
12-24-2009, 09:41 PM
Seriously? You can't take twenty minutes to read the article? You can't even hit the page down button ten times to get to the "Setting up a Routine" heading? :(

I fell asleep while scrolling down.


Does any1 know what exercises that's suggested to do to strengthen every muscle, for sprinting? Thx very much

Chris Forbis
12-24-2009, 10:14 PM
Troll?

Jay Ashman
12-25-2009, 05:06 AM
Troll?

its gotta be

Steven Low
12-25-2009, 08:04 AM
Troll?

its gotta be

Yeah, I have low tolerance for trolling so.... let's just say someone is borderline.

David Lawson
12-25-2009, 06:39 PM
How to work for the sprint after 50-100, the later part of the sprint, maybe is called anaerobic running was it?

Tyler Micheli
12-25-2009, 06:54 PM
Seems you gents are correct.