The BIGGEST LIE in Sprinting: Exposed!
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- Опубліковано 29 лис 2022
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I’m Justin, a S&C Coach. I help athletes who run sub 12.5s in the 100m and 5.2s in the 40yd sprint faster.
If you don’t run those times, watch all my free videos, and do my free programs until you can, then come work with me!
I’ve helped multiple athletes run 10.4 in the 100m, and 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, and track athletes.
Here is proof of my results and who I have trained:
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Hear me out: Mass Specific Force. You can look into it and find a lot of details. But basically, in order to sprint* faster, one must be able to put enough force into the ground to offset gravity. How gravity affects each individual is relative to their own specific mass. This means sprinters should be as strong as possible, while also remaining as lean as possible (relative to their own unique build). This is done in the gym. Sprinters should strength train, as opposed to training like body builders: Use low reps. The sprinter should avoid eccentric movements in exercises like the deadlift, because lowering the weight causes fatigue and therefore hypertrophy, where the muscle grows. Focusing only on the concentric movement allows the athlete to gain strength and recruit more fast twitch fibers, and avoid muscle growth. A sprinter's ground contact time and stride length are the result of putting more force into the ground. The gym becomes useless for sprinters when the focus is on hypertrophy and growth as opposed to strength. BUT strength is crucial to running fast. If you can't put force into the ground, you can't offset gravity, you can’t* run fast
Sooo relative strength
@@justjumari yes, but specifically with how much force is applied to the ground
That is true but I will argue all day and night about eccentric movements..much more force is coming from eccentric, just doing concentric work won't make you faster for sure, you know that muscle works in isometric,concentric and eccentric,,so you need to train all of them..during sprinting hamstrings load are extremely higher in eccentric during lengthening and pre touch phase to the ground, most of the injuries in muscles during sprints, acceleration ina all sports are happening during eccentric(lengthening) work of muscles,,,one rule in season or near competition,game or whatever is that doing just concentric work is OK, doesn't make you tired,so recovery for next day is faster, not microtearing muscle with eccentric work that is fine.. but all the best sprinters or other athletes with great power in jumping,throwing,kicking etc are extremely strong in eccentric movements. Specially sprinters muscles needs to stop moving concentricaly so lengthening in eccentric phase(absorbing force) and stopping in isometric phase and again in concentric phase...because of that eccentric isometric phase is much more relevant to speed and power...all the best and explosive,fastest guys are the strongest in eccentric and isometric phase
Would isometrics have a good carry over to sprinting?
@@hyundaii20n86 I doubt it, because isometric is very non specific. Sprinting is very dynamic. I'm not sprinter but can't think of any body region that sprinters are keeping static during run.
Former collegiate sprinter here, my fastest ever (in 60m, 200m, 400m) was at my strongest and heaviest weight.
Yea when I ran in college the stronger i was the faster I was.
Now with that said, there's this guy in my flag football league and he's one of the fastest guys I've ever seen. He lifts zero weights. And I've seen guys who ran track at Ohio state university.
So it's definitely genetic too.
I was a Former D1 RB and my fastest 40 came when I was at my strongest in weight room. I his assessment varies greatly by person!
What you mean with strongest? What exercises ?
@@giacbejo9920 squat, power clean, RDL to name a few. I’m big on squats.
@@Gadawg32track and football are different the 100m dash and 40 yard dash are different in shorter races strength and power out weight high velocity training and rate of force devolpment since your accelerating for most of the dash
Just my humble opinion. As a senior sprinter who competes regularly in the Senior Olympics at the National level and has been sprinting probably longer than most of you are old, I can tell you one thing for certain: You get fast on the track, not in the gym. Use the gym to supplement your track workouts with such things as strength training; plyometrics, core work; medicine ball work and resistance band work. You need the gym for overall strength, so your body is ready for what sprinting is going to put it through. Sprinting is controlled chaos and the gym work helps control that chaos. Lifting weights is a small portion of all the training you need to sprint well. It's all about good form, force production and who slows down the least. BOTTOM LINE: To run fast, you have to run fast! JMHO.
What routine should I do that will strengthen my abs
@@vince11harrisbest exercises to strengthen your core and transfer to sprinting is bicycles, suitcase Carries, and leg raises
@@Messup7654Andre De grasse tyson is a pure example not alot of mass but almost beat usain bolt he's a natural sprinter
Makes a lot of sense and quite essentially what the video is saying. Unfortunately, the controversial headline really doesn’t help.
People fail at understanding the knowledge that goes into speed and what it means to be “Fast”. It is truly a combination of genetics, work ethic and all around mental health of an athlete. To be a top tier Athlete, you must be strong in all areas, not just one. I seen more talent fall off because there wasn’t a balance between these areas.
Andre De grasse tyson is a pure example not alot of mass but almost beat usain bolt he's a natural sprinter
You forgot the Juice consumption
The weight room DEFINITELY helped me it really depends on ur body composition and how it will work for you
Remember everyone is different
What may work for one may not work for the other
Some people certainly NEED to build a sufficient strength to weight ratio. It would take forever to build that with running only. There is also increased body control and confidence achieved by using this training tool.
Probably gave you great gains the first 1-2 years you got into lifting, then slowly started giving you less and less benefits overtime. You will also get ridiculous amounts of body control with guess what? Bodyweight work, plyometrics, and Specifc proprioception work. Which is all shown in the research to give much better “body control” Vs slow strength work. Let’s continue to study my friends
@@justjumari yea you need to get stronger but at a certain point, getting stronger isn’t going to translate to speed
As senior I feel individually my calves being absolute weakness along 2.2 × bw deadlift thought my 1.5 x bw deadlift moves pretty fast and also that matters, it's not about grinding at weight room just execute exercises with better speed and personal load. No one should compare themselves with the others.
@@19Kamau79 you should give yourself what it needs. Its helpful to compare to others put together similar to you or have gone the same path. But you should not base your esteem off of them.
Im 5'9"... At my peak I had a 39" vertical jump, but I was not very strong in Squats or deadlifts and very rarely did them... I mostly just jumped for hours everyday playing volleyball... Im older now so I do lift regularly to keep up overall general strength and avoid injury when doing sports or sprints. Good video
Jumping at a young age is the #1 way to become athletic later on. Nothing to do with genetics and nonsense you can’t control, if you jumped a lot and played around, your gonna be one hell of an athlete later on which you clearly were
Started gym and increased vert by like 15 inches ,def does help
@@justjumarino offense but I think this video was pointless. Of course you’re supposed to focus on sprinting if you want to get better at sprinting but we’re not gonna act like getting stronger is a negative. the reason why squatting 2x bodyweight is a benchmark is because you need strength for power potential. The squat is by far the MOST researched exercise for athleticism and majority of studies say it’s crucial for any strength and conditioning program.
Crucial for beginner athletes. Look at the test subjects for these studies, and look into the negatives of constantly chasing strength, there's benefits to making more money, but also more tax to deal with which is a real issue. It's the same thing with focusing on the wrong stuff when the goal is lifting@@Boogieman618
@@justjumari I’ve never said that you should focus on lifting. All I’m saying is that if you want to be the best athlete you can be then you need to be well rounded not just one dimensional. Multiple studies show that squats also improve overall athletic performance on elite/D1 level athletes especially explosiveness. You won’t make the NBA by just shooting hoops. You won’t make the MLB by just swinging a bat. The accessories are just as important as the primary goal for any sport.
This is crazy because I really thought if I could squat 500 I would automatically jump 7 feet or higher in hj. Obviously that isn't true and I kept researching to find out strength is useless without a solid base in-between muscles. Tendons and joints can be strengthened and loading all parts of the body is much more powerful than strengthening your body in one dimension. Different planes and movement speeds. Isometric and plyometric exercises are super good for explosive athletes but also still training your compound lifts with a more speed intent through the movements will really make the difference. Lift heavy weight fast, as apposed to lifting heavier weight slow. You want to dominate weight explosively, then move the weight up. Lastly knees over toes guy and atg essentials are the way to staying healthy while you put your body through the rigorous and forceful training track requires. Gn happy new year
Yea people fail to program strength with plyos and wonder why they aren’t getting explosive. Strength builds a good platform for explosiveness , but if you aren’t lifting heavy weight fast or doing plyos, strength training won’t work. Sounds like poor exercise management and programming 🤷🏽♂️
everyones body is diffrenet some need to lift some dont just need to find what works for you as an athlete through exspitementation and trial and error , gotta listen to yourself before any coach
I knew lots of kids in high-school who were fast. Of course form matters but still all the fastest people I knew had always been the fastest people since we were small children. Some people just naturally can run.
All about genetics. Always knew I was faster than everybody in my school/class, but it never came out until right before middle school when I started to figure out sports more
Sprinting is about power output. Increasing 1 rep max (moving slower with higher resistance) is very highly correlated to increasing power output more so than training to move faster with less resistance. (BIG) BUTTTTT! the farther you move away from the specific force and speed range i.e. slow grinding reps, you lose a lot of neurological ability to fire muscle quickly. Try things like post activation potentiation which is 1 or 2 reps heavier than 85% 1 rep max into body weight plyometrics (not competition sprinting, because you never want to alter your sprint form) and power snatches of around bodyweight on the bar. Moving 2x bodyweight can be usefull but you know what's more useful, moving 2x bodyweight fast, so never slow down weights in order to move more weight. It's hard to check the ego sometimes.
As a sprint coach myself, it’s good to see another coach that understands this. Now that I’m over 40, I’ve started training for an ultramarathon. But I still sprint regularly too. I dropped my gym membership and dropped the static stretching. My only strength work now is mostly just isometric stuff, low volume. I feel like my legs have a much more springy type of feeling now, more responsive to impact. I trained a few decent sprinters without the emphasis on weights and it has been rather successful. Crazy thing is, I’ve gained muscle mass this past year.
Hey man! I’m playing rugby and I would like to sprint faster (now I’m doing some leg sesh in the gym and some liss for the cardio) . Can you explain briefly a sprint session structure?
I am 50. Train olympic weightlifting. Sprinted max effort for the first time in my life last May. First max speed was 37.7 km/h. I am starting to switch from distance running to sprinting as my other sport now, and just working on accelerations twice per week. I can finish 30m somewhere under 4 seconds, with max speeds recorded before decelerating at 30m reaching around 30 km/hr. Last summer when experimenting with this I noticed I could maintain max speed only about 60m, so I am not saying this is competitive. I am just saying that, if you have the genetics, then the strength training is going to make you stupid fast. I just don’t know how to find people to help me learn to not sprint like a runaway freight train. I think some people are just not goi g to respond much at all to strength training with respect to speed development but others will respond a great deal. Noah Lyles, for instance, is a weightlifter.
@@giacbejo9920Andre De grasse tyson is a pure example not alot of mass but almost beat usain bolt he's a natural sprinter
I’m a thrower so the weight room is more of a factor but I agree with this take. Best advice I ever got was from Dan John “Throwers throw, sprinters sprint, hurdlers hurdle.” In throwing when generally know what levels of strength are necessary and generally more number based rather than x body weight since being too small hurts performance.
It makes perfect sense to me to use more body weight measures of strength values for sprinting. In my opinion 315 conventional deadlift and a 275lbs squat to full depth would be plenty of strength for a sprinter. I wouldn’t see a 500lb deadlift helping a sprinter like it would a thrower.
I would add in short hill sprints to the list of exercises you mentioned too.
Throwing is all about dynamic footwork.and dynamic core. And guess what..... It is 100 percent dependent on just doing your sport. Weight room doesn't make you throw farther.
@@sasquatchrosefarts you don't throw very far do you
Neither would be because even 500lb is quite a lot maybe to much
@@paxundpeace9970 Refer to my comment above
I haven’t read all the comments but I’m impressed. Nobody’s insulting anybody else! When does that ever happen on the internet?
“This is my experience, here’s my reasoning, here’s the physics to back me up.” The rest of us can think how everybody’s experiences can apply to our own training: In the offseason maybe I’ll experiment in this or that way.
Y’all give me hope.
I am. Steve up top, he is stupid.
People that workout are not the type of people to sling internet insults around like the typical trolls and neck beards that inhabit the rest of the internet.
This is because sprinters are unique athletes and human beings. Sprinting is controlled chaos and we have learned to control that chaos in competition and in life. Just my humble opinion.
Beards are awesome
Agreed @ the comments. I read everyone being civilized and didn't even know how to handle it lol.
When hit the weights, that is when I got faster. At first, I slowed, but at peak I would always be faster. It is about timing.. When I started, I ran 12.98 and in one year of lifting, that dropped to 11.3 and progressed over the years to get faster...
Dang I'm hoping I can get that progression
@@keohoward6446 You can.. As a Freshman in high school 1996 12.98, soph 1997 11.80, Junior 1998, 11.20, Senior 1999 10.95, Freshman College 2000, 11.11, Sophomore college 2001, 10.98, Junior year college..10.82, Senior Year college, 10.66w(10.77 corrected), One more year full time Track, 10.39w(10.50 corrected).. Then Retired.. I did not start off as the most talented runner, but I progressed… The last year I ran I was at my strongest…
@@fitforlifepft1what was your weight and squat/bench?
@@ryang6419 at 14, my weight was 102 bench was 85 and my squat was 135. At 18, my weight was 152 and my bench was 200 and my squat was 305. At 23 my weight was 165 my bench was 275 and my Squat was 405.. That is when I ran my fastest..
@@fitforlifepft1 Thanks bro. I’m 16 right now and ur old stats are almost identical to mine. Was just wondering if all the strength training I’m doing was actually useless. In your opinion, do you think technique/track work or weight training is more important?
thankyou so very much for making this video, the description is very helpful.
I personally think it's all about your best power:weight ratio for your specific body, just like how low BHP but lightweight cars can compete with high BHP heavy cars in acceleration and top speed.
Quick question! What are some exercises that would be ideal for improving elasticity at the hip/groin specifically?
This reminds me of a study I read about isometric vs. dynamic exercise, and recent knowledge about the force-velocity curve.
Basically twitch speed and maximum force production don't increase significantly unless trained for specifically, and dynamic explosive exercises aid the former more, while slow/static exercises aid the latter more.
I agree. Strength is important, but what’s also equally important is power and explosiveness , and to develop power you need to do things like Plyometrics . Strength is good but many people put an over emphasis on strength and neglect other aspects of
My whole life I've trained with sprints and it wasn't till I joined a touch football league at age 37 did I realize how important it was to train exclusively with sprints. All the bulky muscle I had was more of a hindrance as those muscles require more oxygen and it slowed me down. The following year I only trained sprints with minimal other lifting and I became turbo fast. I say train for whatever you want your body to perform well and you will achieve that feet. If you want to get better at living super heavy things train for lifting heavy but if you want to be a turbo fast athlete train sprints!
Bottom line: To run fast, you have to run fast! 👍👍
Or do both
Strength training proceeds the technical training. Weights training alone is pointless in athletic training
How did you train to sprint faster? A typical training sesh?
At 15 I weighed 130 pounds and I ran a 4.81 40-yard dash. I'd never done a single deadlift, and I'd only squatted maybe 4 times in my life.
Doesn’t mean you weren’t decently strong. If you did some deadlifts you’d probably be pretty good at them, but like you said you didn’t need them to be fast. I try to make my strength training and running compliment each but of course running and sprinting is more important. Also do not get inflexible. Never go multiple weeks without getting good stretching
What does a split look like when trying to get a leg lift in while also running 5-6 days a week
Great content!
Also has a lot to do with neurological recruitment of different types of muscle fibers. Mark Asanovich talks about this with different types of athletes as it relates to sport specific skills.
Kettlebell stuff has improved my speed over middle distance running a lot. Swings are the bread and butter. Now I just get PB after PB
Thanks for the post! I've been thinking about this for a few years now.
Can you explain the compensations and negative feedback that you briefly mentioned while talking about lifting numbers versus bodyweight?
Very interesting breakdown. It sounds like in that breakout year in high school you may have accidentally periodized your training. From what we were taught, strength training is important but its for the off season. Plyometrics for in-season and more sprinting the closer you get to comp.
Hey, thanks for the video, but i wanted to ask you some more questions specific to my case...i have a 38in running vert but a 25 standing and my 100m pr is only 12.96"(yes i wrote right) althougth im pretty good at bounds and shit, do you think in my case strength work could be beneficial or should i focus more on the speed side? Thanks
So idk what happened but one day I was doing broad jumps and I felt like I tweaked my back, ever since then it’s been hard for me to even deadlift 135 but before I used to do much more do you have any suggestions?
do back extension :).
Bodyweight or dumbbell work and back extensions
I did. the exact same thing. The only thing that worked for me was QL raises. Search it up on UA-cam. It’s a back muscle that is rarely ever targeted but was the culprit of my pain
Would being able to do 10 pistol squats (full ROM) be a suitable standard should you not have access to a gym?
There is nothing wrong with doing weights. The purpose of the weights is not to lift the most weight but to do it with good and explosive form. I don’t lift the most but I’m strong pound for pound and adding weights to my sprinting has definitely helped. Obviously just weights aren’t going to make you faster, you need a good combination of both.
Pretty much what I said in the video
@@justjumari
Okay, now I don’t need to watch the video - THANKS!
The problem with lifting is how much fatigue it produces. As a rock climber I care both about strength and power but for now I took most of the pure strength work out because after doing 3 heavy sets of cable rows on Monday, my technique training on Tuesday was shot and while it did make me stronger it did not cause enough specific adaptation to justify the fatigue
Its not just lifting weights. In order to train and compete effectively, a sprinter will lift primarily, but not solely, in the offseason because recovery times will greatly affect the nature and quality of time done in the season sprinting. Also, time spent lifting will also include smart recovery methods, including lots of ice baths, stretching, proper nutrition, quality shut eye, and massage.
Thanks for the tips. I like all your explanations.
What about power sled? Seems it would be a great way to improve acceleration.
If I could make a suggestion, look into John Evans and his vertical jump training. Of course, it's a different movement entirely, but the goal of the training is the same as with sprinting: improving power output in a short ground contact time. He doesn't focus much on deadlifts and squats, but there is a high level of focus on hang cleans and power cleans.
Lol I literally said all that in my video
@@justjumari You misunderstood, i’m talking about how much of his training is focused on that. You are speaking for 80-90% plyos, the rest strength work, while his is closer to 50/50. I recommend you look into it
One thing as well that confuses people is the size of some of these elite sprinters. Asafa Powell, Donovan Bailey, Linford Christie etc... are massive. But it's because they are genetically gifted and respond very well to strength training from a hypertrophy point of view. They didn't put on that much mass for speed, they just happened to be jacked dudes. Look at guys like Lyles, Christophe Lemaitre or even Andre De Grasse, they look like twigs but are as fast. And then you have guys like Harry Aikines, built like a silverback, front squatting 200kg but still can't break a sub 10 sec. Ultimately, mass will slow you down, that's just physics. You need to find a right balance specific to your body type.
Hey, thanks for the video, do you have other fun proprioception challenges like the one you show in the video for the balance of the foot ? Thank you
Ill make one but PJF has a good one up right now "stop spraining ankles" by pjf performance (search it up in the YT search bar)
dude the weight room is key for people who dont have natural speed. the fastest sprinters ever barely touched a weight room because they are genetic freaks, most of us are not and need to strengthen the fast twitch muscle fibers in the correct manor in order to acheive this
They still see the weight room twice a weak
So what am I supposed to do because im 5’10 190 and my times are fast but my coach thinks its from bad form as well my dad thinks it is from not doing core work.
I always thought of myself as a dragster: most power in the lightest body that I could be. Also, I never " maxed" so my heaviest squat- 395, came at a body weight of 165, for 3 reps. It worked, there is more to the story, but, I totally understand your point.
Strongly agree with you bro.
I usually have a 8-10 weeks of pure strength workouts (when I am at the gym) during the very beginning of the season, always working on my technique on the track with so many drills, to then pass to 1 strength sesh to the gym, in which I try to execute quick movements, preferring lots of plyo workouts, having an important force structure done before.
In my humble and personal opinion, I think in way too many cases, both strength and plyos are overused, I think this is due to lack of knowledge by many coaches (you can't do high volume plyo exs at the very beginning of the season, nor doing only max strength sesh at the gym all the times).
Definitely do some strength phases about 2 months out the year. I see everything you say and I agree !
How do I get into track and field can I ask because I do events for my school sometimes but I would like to do actual track and field more
I’m guessing doing body weight exercises would be a lot more beneficial than weights in relation to sprinting. Push ups, dips, pull ups etc.
Plyos are important but squats, hanging leg raises, and RDLs with straight legs are important to prevent injury.
posterior chain lifting helps, but wont help with hip flexor (turnover) or a clean foot strike (top speed).
lifting is a good recommendation for improvement because most people just dont naturally have a good foot strike and there isnt much room to improve what you have naturally in terms of stride mechanics. you can always keep pushing up your squat and power clean numbers.
Sprinting is an equation of force and rate of force output. Lifting weights will increase your max force output as long as you stick to low rep, explosive movements. The weight room is half the battle if you know what you’re doing.
Mass Specific Force is a concept that relates to sprinting and how an individual's mass affects their ability to generate enough force to overcome gravity. In order to sprint faster, sprinters need to be strong and lean, relative to their own unique build. This is achieved through strength training rather than bodybuilding.
When training for sprinting, it is recommended to use low reps and avoid eccentric movements in exercises like the deadlift. Eccentric movements, where the weight is lowered, can cause fatigue and muscle hypertrophy (growth). By focusing on the concentric movement, sprinters can gain strength and recruit more fast-twitch muscle fibers, without promoting muscle growth.
The ability to put more force into the ground is crucial for sprinters to improve their ground contact time and stride length. By focusing on strength training and avoiding excessive muscle growth, sprinters can optimize their ability to generate force and offset gravity, ultimately allowing them to run faster.
The concept of strength training is often misinterpreted. By lifting heavy weights, you enhance your maximum strength limit, which in turn increases your capacity to generate more power. Speed isn’t trained in the gym; instead, it’s developed through maximum speed movements without load, such as sprinting. There aren’t any “transfer” exercises that are worthwhile. It’s as straightforward as that.
!!
you took noah lyles and as an exampel but how many exampels do we have of elite sprinters that are beeefy and strong in the gym as well? ben johnson, michel johnson, asafa , yohan , gatlin su bingtian. or very unknown but freak of nature callled emmanuel matadi apparantly 100 kg bodyweight with a 9,99 s 100m
Maurice Greene was also a power sprinter. I suspect University of Oregon Micah Williams whose built like a track version of Mike Tyson has good weight room numbers.
On the female side, Mary Beth Sant Price has good weight room numbers with her max squat over 3x her body weight and impressive power cleans and a 32" vertical jump.
Blake and many moor
Great video and refreshing ideas!
Strength≠speed. Power=speed. Lifting weights 110% helps. If you are training fast squats, box squats, jump squats, power cleans you’ll get faster. It’s training power. Time on the track and practicing sprinting is extremely important but so is lifting weights. If I can squat 400lbs at 1.2m/sec then I can move myself at .6 m/sec. It’s all about power and force you bring back into the track. Go into any SEC gym and they’re doing exactly these movements because these build power and strength in the hips and lower body. And I can speak from experience
Also a lot of track has to to with genetics. I’ve run against some of the greatest athletes in the country and genetics has A TON so do with sheer speed
Also look at Saquon Barkley, dude runs a 4.4 @ 6’0 234. The average sprinter is what? 6’0-6’2 sub 200lbs? This video ain’t true for every sprinter
Power development is facts. I said no slow Strength, never said no fast Strength. We focus on Velocity based training
For me I'm really skinny and can only get up to about 1x my bodyweight in the major lifts, though I am really reactive and get 50 cm or higher easily doing pogo jumps. Off a step approach I can get about 85 cm. In my case I definitely need to get stronger.
I agree in Highschool they taught me that you must lift heavy weight and get bigger to run faster which I believe it’s a myth now I used to believe that but what I believed hindered me in 9th grade I was running like 12.3 and then my sophomore year I dipped down to like an 11.2 without lifting weights or anything junior year when I started lifting weights I was running I was still running an 11.2 I was probably like like top 15-10 in my class of runners senior year I was running 10.90-11.00 early in the season but in states I was running much slower I burnt myself out from lifting heavy weights and over training with sprints I probably lifted more weights than I ran no plyometric work or technique so by the time states came I was running 11.30-11.40 coming in last place in the 100 and 200 while everyone else improved so much and I wondered why I didn’t improve I was telling myself “I work hard” why didn’t I improve” I wish I was trained properly I’m 29 years old now and I’ve been off the weights for the past 4 years almost and I’ve been doing more plyometrics and hiit I timed myself recently I’m running a 10.7-10.9 hand timed now looking to get back into competition this conformed it! 💯💯
That’s what’s up bro keep grinding !
You supposed to do pylos with strength training to get faster
@@qp1539 I know that now I wish I knew what I knew now
Bro welcome to the world of PEDs , ppl need to stop being naive about it...its rampant from youth level so u kno wassup
@@badalsingh3463 you can I wouldn’t lift too heavy though in my opinion you don’t have to touch a weight ever again to become faster and even when it comes to fitness goals it’s about preference and about utilizing the weights the right way.
There was a study done on trained athletes and there 40 yard dash time that showed those who deadlifted and squatted regularly decreased their times significantly more than the control group. It’s thought that hip hinge movements stabilize the sacrum more and allows for more explosive controlled movements.
This greatly depends on what the needs, limitations and deficiencies are of the athlete. If an athlete is already fast and has been most of their life most likely due to a genetic disposition then that is totally different from an athlete who is limited.
If an athlete is deficient in power, speed and/or body composition then you can have them sprint all day and they will not be fast.
You must have a foundation or develop it or you will only get so far. Most athletes overtrain in the weight room and do a lot of body builder type exercises.
Deadlift and pull ups are directly correlated with top sprinters. These two exercises are great indicators of posture chain and core strength.
Another thing is in order to get faster you must train and sprint at full recovery. Most do the opposite.
How well versed are you in the ACTN3 gene?
As a college and pro coach I’ll say this…the best sprinters are extremely strong and lift tons of weights…
More then 10 examples and research to back statement ?
@@justjumariall Olympic athletes are very strong but like you said what’s more important is how powerful they are
At my best (only ever recreational, not a competitor) i felt everything you said and did most of what you said to get there. The proprioception training, the 1.5-2x bw lifts (I was doing 2x), due to previous injuries i was focused on a lot of rehab stuff and those things made me way more elastic and tendon strong. Running was like cutting through the wind, pure mechanics and it was like i can change gears - start and stop, cut an angle at will. Beat running shape i ever been. Unfortunately i atarted sprinting a lot for fun haha like warmups and such, eventually one day i just got injured again and i havent been the same since. i was also been a bit lazy to go do the rehab work.... but i am now, and cant wait to be super agile again.
This may seem like a dumb question. But did you continue growing after you started lifting?
Yea in the research it shows lifting has no effect on height . It doesn’t stunt growth at all it’s all a myth
The problem with the 2Xs BW is the priority of the pursuit of it (especially when not programming phases) and the lack of knowledge in lifting. How one lifts is more important than how much.
Angles and velocity !
As a 52 year old who competes in powerlifting, I recently measured my 40 time to be around 6.1 seconds. I suppose I could get down below 5.5s if I prioritized sprinting.
Another element is doing enough strength training to stay health or recover from injury vs increasing strength. Many NFL teams have moved in this direction. The body can only take so much and the goal is to stay healthy so you can maximize your sprint/track or football training. This is exactly why Tom Brady told JJ McCarthy at Michigan. Tom told him to stop or drop greatly reduce the strength training especially during the season and focus on the on the field or in this case on the track training.
hey justjumari I did my first time trial 100m without spikes I ran a 11.34 Then the next weekend I sprint/ran a 10.54 in spikes but as I keep retiming in sprinting I notice I bounce between a 10 in 11 timing
Hand time is ridiculously inaccurate, if you tan 10.5, you would KNOW trust me.
This video is super helpful thanks
Thanks alot
What does it mean when people say squat 1.5x your BW mean? 1 rep max or 6-8 rep sets?
Also why is split squat also be 1.5x your BW? Online it says the back leg is mainly for balance so while in a normal squat the work is split 50:50 on legs, split squat is mostly on the front leg
I was big into weightlifting, strongest kid in school yet one of the slowest.. I could never understand how I can be so strong yet so slow for such a jacked body.. now I understand that I was working those slow twitch heavy muscles. They were great for working in construction for 8 hours a day but not for sports that required explosiveness.
It’s not about flat out strength it’s about explosive strength. That’s why when you’re a sprinter in the weight room it should be geared towards “functional strength training”. Rather than just squatting a lot of weight, do quick explosive safety bar split squats. Explosive Nordic hamstring curls. Things like that
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Everyone train for different things, if you want to be strong lift heavy if you want to be fast do explosive workouts it's really that simple. And those top athletes you mentioned have insane genetics so hance why they are able to run faster. Obviously worked hard in the gym as well
when I started squating my vertical jump went up but years later when i started doing hip thrusts i noticed that I got faster. Glutes push you forward horizontally and quads push you vertically. Walking on a treadmill works your glutes more than a stairmaster does
If I’m not mistaken speed is force x acceleration. Therefore strength would be a main component if the athlete isn’t as strong but can hit the ground fast. So when it comes to getting faster shouldn’t you be focusing on your weaknesses?
Also wanted to mention that elite sprinters, specifically Usain Bolt has reported to squat 4-5 times his body weight.
Force in the research is velocity specific, and lmao there’s no way usain holt is squatting over 800lbs even close to parallel
I believe you mean that Usain Bolt was able to put 4-5x his body weight of force into the ground or something related to that
@@dylanfunk221 yes, but he can’t do that without strength. Strength is one of the most important parts of sprinting. It’s also in the way you train your body. If you don’t do pylometrics or sprint your body won’t translate that strength into sprint speed.
lol. speed is what? force x acceleration??? where do you get this shit from?
bolt used to train 3 times a week in the gym and there is a video of him going trough his gym routine. another one is asafa powell. the sub 10 king and former wr holder who is very strong and frequently lifts. and then there is trae williams aka quadzilla from australia with a 10.10 100m who could hack squat 500kg acording to himself.
I know I’m kinda late but athletes should be lifting to strengthen their muscles when running, it’s a difference between athletic training and bodybuilding training. Athletes train and workout for an athletic build, for instance DK Metcalf. The more force you implement into the ground the faster you move like the harder you move your arm (with the right form) the more force goes into the ground. Now their should be plyometrics involved to help with jumping, stretching to help loosen muscles, and running to help with building stamina and agility.
If by strength training you mean become a powerlifter or a bodybuilder then of course you will get slower. But speed is a consequence of peak impulse expressed in short ground contact times. That means rapid force production. Either olympic lifts or combine heavy (1-3 rep) squats with plyo.
Strength to speed correlation is not linear yet. Law of Diminishing returns. Strength can be a limiting factor to your power. Power= Strength x Speed. If your chase for strength lowers your velocity Power decreases. Use a lot of what he saying to find the balance of these 2 along with all the other bodily systems.
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What about the effect of lifting on long distance running g?
This has always been up for different opinions. I was a sprinter and a running back in 1968-70 when we ran yards. In football we backs would always run toward the big guys because they couldn't run fast or far. Speed is something you are born with either you have it or you don't, it was called muscle retraction if I recall, my brother two years younger had it also. Other than practicing your start there was no training for the 100, it was just wide open for 9.9 seconds. We trained for the 220 and practiced the relays which our team set a FHSAA record. The long distance runners always looked worn down to me and the big boys were in the bleachers. The other thing I wouldn't do was stretch, it seemed to me a lot of those guys would pull up lame especially after about 110 yards. Matthew Boling is no joke, that Dude is fast. Good video subject.
I think it’s a fine line. Strength does help but only if it’s not over done. I notice crazy increase in power after doing barbel training in boxing. But they was after years of boxing only training, years in the gym. But the moment I put boxing second I noticed I slowed down and would get hit nore
Coach Tony Holler - Feed the Cats. As a distance runner I think the guy speaks some huge truths. Holler is not against weight training at all but states it should not be the first priority. I am changing my training routine based on his insights and am curious to see how it works out.
As a Jamaican let me clear this up, speed is genetics you either got it or you don’t.no amount of weight training or trying to run fast will help. But if you’re naturally fast then work ethic will make a big difference. 🇯🇲
Tell that to my 10+ sub 11 athletes who all mainly had average genetics and had to grind to get to mid 10s
Ya, but what does that get them? A college scholarship? Unless you're making it on the world stage, which takes perfect genetics, your career ends when you finish university. You should simply use it as a means to get a good education.@@justjumari
Your bench mark on weight is really helpful. You definitely put on unnecessary muscles once you start chase the 2x body weight.
That said, surly one deadlift more than squat, and squat more than split squat. Your 1.5~1.7x body weight benchmark, does it apply to deadlift (ie.your maximum weight movement) or split squats (minimum weight)?
Extremely True. Weight lifting killed my 100 time. Better in football but hurt my track speed.
The best exercise for sprinting is sprinting. Who would have thought.
Rate of force development is whats key. You need to train strength and speed strength.
Squats work for bike racing strength, but for sprinting, I would choose heavy sled pushing and pulling over squats any day.
In my youth I had just finished reading Charlie Francis' book "Coaching Sprint Speed (title could be wrong) as a result I added the reverse leg press on the Universal Machine to my regular workouts, got up to 515 pounds with one leg (weight indicated on the right side of the stack) to train the hammies. I never really monitored my sprint speed, never sprinted, just pushed the numbers up, well, at a family reunion an opportunity arose to test my training, I never in my life moved as fast, it was exhilarating! Weight training correctly done most definitely increases sprint speed, you don't need as much as many people think though.
nice
There's at least one study claiming full squats are bad for sprinting, but squating above parallel (closer to 1/3 to 1/4 squats) were very effective.
Big facts
i understand that training entirely like a bodybuilder is not good for being a track/ football athlete, however i doubt most people will get "too big" to where you'll get slower. if you have speed you have speed, and yes you can always get faster.
I never lifted weights, and although I was a very good middle distance and long distance runner . I was only an ok sprinter, competitive in the 400, but not below that.I did have about a 40 inch vertical leap though. My only training was running and playing a lot of basketball. perhaps jumping a lot was like doing plyometrics. I was always very quick and explosive however. I often wonder if I had been on a weight program how that would have helped me.
How come Ben Johnson set records when using Winstrol if strength isn’t a big factor?
Strength is good for early acceleration and injury prevention
I agree with you here. In my 20's (I'm 35 now) I was a professional boxer and if you can please forgive me talking about myself, I was a hard puncher, and explosive. The only other training I did before boxing was gymnastics (4 years) and my boxing coach told me I had good body control which he felt was the main reason for my power. I began to lift weights somewhat and even though I got stronger it didn't really help my punching, and in fact I was probably the weakest one in the gym for my weight. But now when I talk to kids at the gym I tell them to learn how to relax and to "flow" when they throw a punch. I know it sounds ridiculous but it works, and think about it, who teaches a cheetah how to run? They don't do anything but run.
Young man is correct ‘ you only have to do a small percentage of weight training ‘ if you want to be a runner ‘ or sprinter’ as he attested to ‘over doing with weights hurt his performance
Yessir
Do you lift before or after a sprint workout, or just do them entirely separately?
After sprinting usually
Lifting quickly without fatigue helps maintain type IIa or IIax fibers. Regular lifting transitions to type IIa. There's a review paper on this.
Plyos also do the same
I respect the educational info. It’s the internet age and weather you are right, people will always try to have a comment to look smarter and what not. If people had better info I think they should talk about it on a camera. I mean that’s what UA-cam is about now a days. But good content 👍🏼. Thanks
I was also slowest when I was at my strongest. I think my issue was with mobility though, and our strength program also wasn't that good so I had developed some inbalances. Being strong is important for sprinting, but what people overlook is that you have to be strong within the full range of motion. During a sprint, your muscles go from nearly being fully stretched to fully flexed multiple times per second. Neglecting the full range of motion when weight training will hinder flexibility, cause mobility issues, and increase risk of injury while sprinting. Note that I'm talking about weight training for the purpose of developing pure strength. Sometimes it's fine to half-rep or quarter-rep if you're primarily focusing on rate of force production. You just have to make sure that you're not neglecting the full range of motion in that specific muscle, and that it is ultimately strong enough to comfortably go through the rapid stretch shortening cycle during sprinting.
I'd think something like Olympic weightlifting where weights are lifted fast and explosively would have a big carryover. Also squat in a similar fashion. Not aiming to keep increase the weights used but ad just enough to make you work hard. If I recall correctly power = strength x Speed.
Other forms of resistance like sled drags or pushed, using a wt vest???
I believe in velocity based lifting, so ✅
So as a 13 year old who just started lifting I weight 110 lbs im 5'6 (ik im skinny) and I run a 4.72 40 meter dash. I can squat 165 for 12 reps. Should I stop lifting? please help.
Don’t stop lifting just focus more on Plyometrics
As a younger kid I would focus on bodyweight control and strength vs barbel strength, really maximize the elastic energy you get as a kid
@@justjumari thanks!
People are throwing out comments discrediting me without knowing my credentials (read below)
Hey, I am Justin Laboy, a Strength And Conditioning Coach who helps athletes run faster and jump higher.
I have helped 2 guys run 10.36 and 10.55 (FAT) in the 100m, 10+ guys run sub 11 in the 100m, 5+ 4.4 in the 40yd.
I’ve also trained multiple Division 1 soccer (4+ guys)
basketball (guys at duke and even more places)
and track athletes (top highschool and collegiate sprinters)
This was an old video so I definitely didn’t script well or explain perfectly. But let’s not act like im some UA-cam guy , I been coaching for YEARS
Basically just sprint more to get faster, nothing else matters, speed is made on the track, not the gym
LMAO I read this as "Hey,I am Justin Ladyboy"
In my teens and my twenties...I could run 400 meters in 60 seconds... having never lifted weights...I decided to go to college at twenty five....I also decided to run track... after lifting weights for a little more than a year... my sophomore year of track...my 400 meters relay splits was 50 seconds....I lifted weights about 4 to five days a week....3 sets of always 10 reps.. except for my chest...2 to 4 reps...
Respectfully you made big gains cause your training age was low. And also respectfully 50 seconds is still not up to par with that numbers you see in higher level college, where they focus on more velocity based training
@@justjumari you are probably right...I was only at the division three level....as a man... just getting out of the army..I never really got out of shape
@@justjumari You really need strength to run 50 sec for 400 that's sub 12.5 *4