The Most IMPORTANT Muscle To Make You Faster (Proven By Science)
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- Опубліковано 20 тра 2024
- This is the most important muscle to increase your sprint speed as proven by science-based research from @GarageStrength Coach Dane Miller.
Research Studies (in order of appearance):
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/32735...
pubmed.ncbi.nlm.nih.gov/37901...
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0:00 The Most Important Muscles For Speed
0:30 What is the Soleus?
1:37 Soleus Exercise 1
2:36 Soleus Exercise 2
3:47 Soleus Exercise 3
4:48 Soleus Exercise 4 (5 S Protocol)
6:25 What is the Gastroc?
7:27 Gastroc Exercise 1
8:25 Gastroc Exercise 2
10:08 Gastroc Exercise 3
11:07 The Most Important Muscle For Speed
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Will there be an option to cross train on the app?
We're all gonna make it brahs
zyzz
I always feel like when people think speed they always talk about the hamstrings which are important for sure but the calf muscles have a very important part to play with speed as well, and sometimes overlooked by some. Great explanations as always Dane!
I just recently confirmed what I heard before, the hamstrings are important for explosiveness but they play a smaller role in maintaining speed and building on it
My 10 yr son walks on his toes and for years we thought about correction shoes that don't bend over the toes. Happy we didn't, he's the fastest kid on his track team and runs up in age with the 12yr olds
What times does he get?
The key principle behind Jumpsoles shoes.
Well done
Only walking on toes will likely cause back problems, just saying
@@falkeborg9432 realistically if it starts causing problems you'd naturally start easing up and walking on your heels. It's not like wearing shoes that force you to be on your toes
I 💯 agree about calf muscles! Since I started to do some exercises to strengthen my feet , Achilles tendon and calf, I could easily sprint faster by bouncing on the ground
7:20 the true gym bro moment.😂
Thanks Coach 🙂
Been doin the peak strength app to get me ready back into rugby shape, feel fuckin great and love the new movements that challenge me and the app structure is just so simple 🙌🏽 thank you coach Dane
Thank you. Glad you're seeing results 💪
Love the Altra shoes, I switched to them and feel great. Train soleus double to calf.
Hey Coach!! I want to increase my kicking Speed.
Can you make a video on kicking Speed Workout
Oh, yes, I can confirm. I train with heavy weight 3 times a week, last Wednesday I had my first sprinting training session and my soleus is still screaming two days later. I have sore muscles I didn't even know I had until this drill 😮
Good reason to keep on training
Strong lower leg muscles in general are also very important to keep your knees healthy, and if you already have bad knees they are even more important.
💪Great stuff
@garagestrength Add a knee bend forward at the top of calf raises to get even more!
Do you have a video highlighting the importance of mobility to athletic performance and how stiffness can hinder it?
I woke up good this muscle last monday as I was late for work and saw my bus reaching the bus stop from my home
11:46 😂😂😂😂😂🤣🤣🤣🤣 I’M DEAD 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂 Nice one !
And Thanks for the video 🔥🔥💪🏾💪🏾
Hello Garage Strength could you make a program for basketball players for teenagers that would be great by the way excellent video👌 Continue
Seems to me the research makes the argument that jump rope would be the best exercise for speed. Fast powerful contractions of the soleus.
may be fast but not super powerful, hard to load and almost never “max” effort
@@loganabounader2995 try double or triple unders to increase load. They make your calves work.
Better for quickness of the feet though definitely will improve footwork @@loganabounader2995
The best exercise for speed is sprinting, your glutes and hamstrings are responsible for generating the force that drives your foot from the air into the ground. Do not think jump rope is going to make you fast
The key components are as follows , HIP flexor, glutes, hamstrings, quads, abs, lower back, and ankle mobility. Train each (2-3 times a week) these, and you'll seek the rewards. As simple as that!
Makes sense. You could have the strongest hip and knee extension forces but to transfer that to the ground, the faster and stronger the soleus can contract the more efficiently your leg power can be applied to generate propulsion.
okay
im gonna do it from now on (tomorrow)
Ill try these!
I’m glad I’m not the only one that double pumps at the top of calf raises
I wanted to ask you a question. During a mesocycle dedicated to improving power for the vertical jump what progression pattern should be used, for example if I am doing a squat at 50% of 1RM for 5 reps the next week how should I progress? On the other hand, in exercises such as the Jump box, if I did 5 reps with the box one meter high the next week, how do I progress?
PS:I respect you
Any chance jumping rope/variations helps with this overall calf speed/jumping training?
The ending was hilarious
My soleus is jacked. Im explosive on skwaats and deadlifts!
Nice 💯💯
how many times week should you train the soules if you want to be faster
I like this👍💪
What kinda Altra shoe is that? Have they worked well?
I support this however while our legs are powerful but most people forget that arm mechanics are just as important. If you don’t all the leg work you do is pointless. I’ve been sprinting for years and realized my arms can take away from speed and power if they don’t swing properly
Soleus Muscle❤️🏃
What olympic runners have you developed?
My soleus is huuuge but my gastrocnemius is sad and pathetic; it was recently interviewed by a make-a-wish foundation.
Straight knee exercises
I mean the soleus is not a visible muscle…
Where is the best time to fit something like this into an already packed program?
Big calf muscles make you slower, and you def don’t land semi bent if you’re a sub 10 runner….
Bigger cald muscle dont make you slower, thats a false correlation. People that naturally have a calf that appears big indicate that the calf muscle incertion is bigger, thus making the tendon - Responsive to generate explosive power for speed, jumping etc - smaller. That means that people that appear to have small calves will most of the times be faster that those who is built with a bigger calf. BUT this not means that you making your calf stronger and bigger will make you slower, as your muscle insertion is gonna stay the same no matter what.
@@sezara8362 yes it does, try doing both, you’ll find out. More mass to swing around. No gains in ankle stiffness. And yes insertion matters, the calf mass is higher up, less to swing at the end of the leg = faster.
@@sezara8362 too many theories coming from ppl who haven’t tested it out and aren’t fast enough to comment.
My other comment didn’t send so… more mass further down the leg = more energy to swing around, with no gains in ankle stiffness… about insertion, the higher the mass is on the calf, the less distally to deal with, in other words, the heavier and further the weight is on the leg, the more energy required to move it. But this doesn’t matter unless you’re at the top 1% of runners. In general fitness anywhere will make you faster.
Interesting
Great
My coach told me my only downfall was being to slow taking it personal for next year 😭
I always heard the key to speed is groin flexibility, the main reason football players do the walking dog lunges backwards
Boom. Boom. Boom. Boom
Isn't the soleus more slow twitch and therefore doesn't contribute that much to speed?
👍🏻👍🏻
Bout time 😆😅👍🏿
Awesome vid. Just wondering do seated calf raises train the soleus? My track coach says seated are better then standing for track. Is this true?
sounds like u missed the whole video
@@sprint-shorts huh? just asking a question
Namskar sir, please teach online my daughter.
Belong Indian
Or you can run sprints up a steep hill on your tippy toes! It will work that muscle he is talking about and make you run faster on a flat surface!
Not sure how experienced is this guy in track and field but most sprinters don't do these exercises. Isometric exercises are important for ankle stiffness.
I want to drop you a secret from me have you heard of the Wings, I've jumped before and made myself lift hire in mid air using my Wings!
no shot that actually sells for $300
Just jump rope with knees slightly bent. its not this complicated to strengthen the soleus.
My soleus look like Celery Stalks
As a deathmetal drummer, that's the same muscle that you train to play really fast double bass drum runs
No mention of the hip flexors. Got weak hip flexors then you are not going to be very fast.
Fr
Eric Prydz😅😅😅
Genetics
This goes against everything i see with my eyes haha. It was always the guys with the smaller calfs that were fast. Guys with big calfs were never that quick in my experience.
Nonsense...speed is heat...activating heat functions are a must must. Ever wonder why sprinters warm up before races?
What no jump rope? No single leg balance drills?
jumping rope on a slight incline trumps anything he recommended
Armstrong
just call them calves lol
Not true.
Cristiano Ronaldo is one of the fastest soccer players in history and he has underdeveloped calves. There’s actually a science Documentary on his body that says this.
Then you have Jack Grealish, a soccer player who has insanely huge calf muscles and I can name 50 players who are faster than him.
Big calf’s ≠ strong calf’s, genetics play a big part in how big your calf’s are as if you have a lower calf insertion your calves will be bigger
if his calves are considered underdeveloped then im fucked
This is not accurate, if this is accurate than why don't kids who is fast got these muscles big or develop. It's people that's fast with none of these muscles you talking about. Show me your PHD in developing speed than I'll be quite
These moves are for young guys who need to run fast.Sorry,I am a golfer😅.
This is not accurate, if this eas
Blah! Deion Sander has chicken calves...fast as hell! Speed comes from a combination of muscles, with the major performer being glutes followed by hams.
Man... hell nahhh
hahaahahahahaa
Or you could just do SPRINTS - I want to make money so I’m gonna practice making money. No I’m gonna get my ass a job. Hahaha - not bad exercises tho.