Let me know if you disagree with any of the rankings and why - I'd love to know! Join SprintElite → azideperformance.com/sprintelite FREE 4-Week Sprint Training Program (along with other resources) → azideperformance.com/free-acceleration-course/
Brother your content is awesome .I totally loved this VIDEO. First, i want you to take a minute and read what i am about to say.There are a lot of different sports out there . You can RANK muscles for each sport,helping thousands of athletes like me to train the required muscle groups for their sport . I am a runner and a long jump athlete . I AM WAITING KEENLY FOR A VIDEO FOR RANKINGS OF MUSCLES FOR LONG JUMP. Love from INDIA🇮🇳🇮🇳🇮🇳
for the longest time I, like many others, thought the quads were A tier at least because of pushing and focused solely on leg extensions. and funny enough I found out about the glutes by watching a documentary on carnotaurus, a dinosaur whose tail was so massively muscled the force generated in pulling the legs back would have been enormous, making it one of the fastest dinosaurs. so I thought about how that's what the glutes do in humans and started doing heavy loaded glute kickbacks. merely a month later my time improved so drastically I was dumbfolded.
Everyone underestimates or under value the core. True power comes from the core. It's your balance, posture, generator, it's the bridge between lower and upper body.
Extremely well done. Can you do this exact thing but for middle distance runners? The mile specifically. Im willing to pay you. Thank you do much for this video!
I have switched from 5-10k running to sprinting because it's a time saver and running fast is badass. I woke up today after sprinting yesterday and my hamstrings and gluteus max feel sore in a good way. I am excited about giving them same days to recover and then go again.
High intensity sprint training should not be done as frequently as a typical 5-10k. They should only be done twice a week. They are really heavy on the body.
I follow the 5x5 weight program in a modified form. These are the exercises in my program: Squat, Deadlift, Benchpress, Barbell Row, Overhead Press, Pull-up, Dips. Do you think these movements are useful for improving speed and running? What are the shortcomings of this program? What movements should I add in the future?
It makes sense I found out when I was my fastest in my 20’s I subconsciously had well developed glutes and hammies as I was obsessed with growing my legs back then and was playing competitive sports on top of my gym work 4 days a week. I was told by some woman colleagues that my ass was big like in a good way 😂
energy leaks are relevant but i disagree that it alone makes core is more important than quads for sprinting. Quads are definitely more important. Like you said, it's super important for the start phase and leg stiffness which is a very important factor for ground contact time. Also trunk control with sprinting isn't necessarily related to core strength and muscle mass and is more so related to neuromuscular coordination.
I have had lower back pain on the right side for 2 years now, not due to the disc or spine. Every time you run fast or endurance, you will feel a lot of back pain. What is the problem? I have been exercising my glutes for 1 month and feel better? So what should I do to completely stop that?
I don't usually leave comments but this wasn't amazing video especially for a channel with so few subscribers ... for now. I say for now because I'm sure that with this quality you're going to get very big very soon.
Nice! I'm a big fan of lots of squat variations - especially unilateral ones as they work more of the stabilizer muscles (e.g - glute medius) as well as the glute max etc...
Hmmm maybe I'll do a video on different exercises for sprinting, but I put the training together for the purpose of providing an actual workout with scheduling etc...
I think it's glutes. Because I'm 44 years old. I have never ran professionally. But I am blessed with naturally well rounded muscular glutes. And I can still take some 20-year old kids in a Sprint. And after I am done, my buns feel like they have just exorcized. Along with my hamstrings. But my butt feels it most.
You need more research, my friend. Rectis femoris (specifically, notnall quads)and lower leg extensors. Its about hip extension and moving the hips past the foot.
Not that they don’t help with athletic performance in general, but there is conflicting evidence that *just* doing hip thrusts will result in sprint improvements. That doesn’t mean that you shouldn’t do them - just that you should also incorporate other types of training too (speed-strength, strength-speed exercises, sprinting etc) if you want to get faster.
You should look into dumbbell romanian dead lifts (using hip hinge form). The more your knees are bent, the more your glutes will be engaged, and the closer your legs are to being straight, the more hamstrings will be engaged instead. You might need lifting straps or versa grips for even lighter weights, since over multiple sets holding the dumbbells for extended periods of time (EG 10 reps in a slow controlled full range of motion) will tire most people's grips before their hamstrings/glutes.
no i don't agree at all ! the most important muscle to generate power in running is the soleus and calves muscles, along with the hip extensors .. but the soleus is the primary one.. the studies done are pretty clear
I think this is not correct. The most important ones in order should be: Achilies tendon with Calves, quads, glute then hamstring. You need to think about it in the physics aspect. When you walk or run which joints or musle require more strength? The answer is the lower it is to the ground the more strenght or power it needs. Because your glute only need to push your upper body, then your quads need to push anything above knee. At last, your ankles need to support the whole body. How fast you run is a combination of how much power you can output from those muscle groups and how much your achilles tendon can effectively transfer. If your achillies tendon is strong and can redirect force smoothly, you don't need as much strength, each of your stride will give you more momentum and power. You can see that is particularly true for Usain Bolt. He is not good at the first 30 meters which is because his relative strength is not strong compare to other elite sprinters. However, after 60 meters, he seems to be faster and more effortless. So the really most important muscle and tendon group is your calf and achilles. Once you have that, just run as fast as you run all muscle groups will have to adapt. (Of course, you can follow the conventional knowledge to optmize other muscle groups to get minor optmisations.)
Let’s not disregard the fact that Randy Huntington mentioned that SU had a lot of strength that wasn’t utilized because the soleus was underdeveloped.. So in reality if power comes from the glute max & power leaks are avoided through core training.. the last resort force has to be exerted is through is the soleus.. so in reality it’s the most important thing. Without it, it doesn’t matter how much force an athlete can apply
Well obviously they work together, but that doesn’t mean that some are not more important than others. For example, if someone only trained F-tier muscles and someone else only trained S-tier muscles, you would of course expect to see a difference in outcome.
This happens when a complete nerd with no sprinting background makes such videos. With not much personal experience or coaching experience you just refer to studies and videos you found on the web.. That's very hastily. In reality your ranking isn't that bad but it's far from the truth! Generally the closer (more centered) the muscle is to the COM/core the more important it is! This is generally true for power sports and athletism! According to that the #1 muscle must be the psoas major. And it is for 100% because it is the ONLY muscle that stabilices the spine and strongly connect the lower and upper body!
@@azideperformanceyou both are correct technically he’s right but who thinks since you need this muscle to even move it’s the most important that’s like saying your calf’s are the most important since you wouldn’t move without them
The truth is that I find you right, for me the most important muscles would be the psoas first, then I would put the calf (Achilles, soleus, etc.) and then I would put the glutes, hamstrings and quadriceps. For the simple fact that when I do sled drags, it's my flexors that wear out first. There is a big difference in running with the flexors and running with the quadriceps, when I didn't know how to run well, I felt a lot of quadriceps fatigue, well of course, when watching my videos, I didn't use the flexors completely well to have more stride power, I just placed feet on the ground. However, when I began to get out of the blocks better, dragging several feet and pushing with a "knee kick", my stride was longer and more powerful, and it was because I was using the flexors more than the quadriceps to obtain more stride power, obviously with calf support (reactive feet). For this reason, even if you have very strong glutes, if you don't know how to push with your flexors, your glutes are useless.
@@warriorworkout I found that only a strong activation of the flexors (psoas+ core) will lead to a strong activation of the glutes. This is probably because our brain never generates high power/force (from the glutes) without being save (stabilizing the spine and the feet) first! I would agree with your thoughts. Also the achilles calf is indeed super critical for power generation and storage. I didn't mention it because I see it more as a tendon/spring than a muscle. Lats are also a spine stabilicer and connect the arms with the spine and via fascia to the glutes.
Let me know if you disagree with any of the rankings and why - I'd love to know!
Join SprintElite → azideperformance.com/sprintelite
FREE 4-Week Sprint Training Program (along with other resources) → azideperformance.com/free-acceleration-course/
Seems like top sprinters have high small calves
Brother your content is awesome .I totally loved this VIDEO.
First, i want you to take a minute and read what i am about to say.There are a lot of different sports out there .
You can RANK muscles for each sport,helping thousands of athletes like me to train the required muscle groups for their sport .
I am a runner and a long jump athlete .
I AM WAITING KEENLY FOR A VIDEO FOR RANKINGS OF MUSCLES FOR LONG JUMP.
Love from INDIA🇮🇳🇮🇳🇮🇳
Where is the lower leg video??
Where is the lower leg video??
Day 1 of asking where is the lower leg video??
Most important (S-A Tier) - (S) Hamstring, (S) Glutes, (A)abs, (A) obliques
Kinda important (B tier) - Quads + calves, hip flexors
Damn did you write that before watching? We on the same wavelength 〰
aductors, abductors
Obliques over quads? Whaaaaaaaaa
Hip flexors are S tier
barbell backsquat works 3 of these muscle groups
Still one of the best out there. Although I don't fully agree with everything, I think its very solid, and you do a good job explaining the function.
We need a guide to hit those muscles in the S,A and B groups
bro putting core above quad, calf and glute med is absolutely wild!
for the longest time I, like many others, thought the quads were A tier at least because of pushing and focused solely on leg extensions. and funny enough I found out about the glutes by watching a documentary on carnotaurus, a dinosaur whose tail was so massively muscled the force generated in pulling the legs back would have been enormous, making it one of the fastest dinosaurs. so I thought about how that's what the glutes do in humans and started doing heavy loaded glute kickbacks. merely a month later my time improved so drastically I was dumbfolded.
Please make video on how to build stamina for athletes.. love & respect from India
I’m guessing the most important muscles will be glutes, hamstrings, quads, and calves in that order
Everyone underestimates or under value the core. True power comes from the core. It's your balance, posture, generator, it's the bridge between lower and upper body.
@@truthseeker7322 core is definitely the most important non-leg muscle for running. Usain Bolt said to do core everyday, and I follow that advice
Tibia protects the knees, helps decelerate and absorb the weight of your body with each step. Dont neglect it
You failed to mention the other half of the body. The pecs, shoulders, traps, lats, rectors, abs, obliques, etc. Sprinting is a full body movement.
@@Christian-se5siit's quite literally not. What forces does your upper body Experience that leads to growth?
Extremely well done. Can you do this exact thing but for middle distance runners? The mile specifically. Im willing to pay you. Thank you do much for this video!
In my opinion the hip flexors are definitely S tier,because i feel that the most on my thigh whenever i sprint. Great vid.
you may be quad dominant if thats the case, elite sprinters feel it wayy more in the glutes and hips when running
@@spazztikI be feeling it in my hamstrings and a bit of hip sometimes what does that mena
I have switched from 5-10k running to sprinting because it's a time saver and running fast is badass. I woke up today after sprinting yesterday and my hamstrings and gluteus max feel sore in a good way. I am excited about giving them same days to recover and then go again.
High intensity sprint training should not be done as frequently as a typical 5-10k. They should only be done twice a week. They are really heavy on the body.
Yea only be sprinting 2-3 days a week
Feet muscles, Achilles’ tendon, glutes and core.
I follow the 5x5 weight program in a modified form. These are the exercises in my program: Squat, Deadlift, Benchpress, Barbell Row, Overhead Press, Pull-up, Dips. Do you think these movements are useful for improving speed and running? What are the shortcomings of this program? What movements should I add in the future?
informative, entertaining, and funny. Well done
great vid!
Great video!
Bro this is an amazing video, backed up by research etc, can you pls do the most important muscles for rowing?
Fascia connection from feet to glute to abs = Elite❤
It makes sense I found out when I was my fastest in my 20’s I subconsciously had well developed glutes and hammies as I was obsessed with growing my legs back then and was playing competitive sports on top of my gym work 4 days a week. I was told by some woman colleagues that my ass was big like in a good way 😂
🍑👀😂
energy leaks are relevant but i disagree that it alone makes core is more important than quads for sprinting. Quads are definitely more important. Like you said, it's super important for the start phase and leg stiffness which is a very important factor for ground contact time. Also trunk control with sprinting isn't necessarily related to core strength and muscle mass and is more so related to neuromuscular coordination.
What are your thoughts on light ankle, wrist weights or a puff out training jacket for increased drag/resistance?
Best thing is to get work and experiment on one’s self. That is where the answer lies.
Nice video good information
I have had lower back pain on the right side for 2 years now, not due to the disc or spine. Every time you run fast or endurance, you will feel a lot of back pain. What is the problem? I have been exercising my glutes for 1 month and feel better? So what should I do to completely stop that?
Nice video.
I don't usually leave comments but this wasn't amazing video especially for a channel with so few subscribers ... for now. I say for now because I'm sure that with this quality you're going to get very big very soon.
Nice.
exellente post!
Thank you verymuch.
👍🙏🌹♥️♥️♥️🌷🌠💫🌌😘
Can u make a video for Change of directions? Like this one but for (nfl,football players⚽)
Definitely would like to release a COD-focused vid in the future!
Glutes
Hamstrings
Abs
Obliques
Tfl
Sartorius
Hip flexors
Solus and gastr
quads
bigger chest will make you more aerodynamic which is why sprinters are buff as hell too usually
show the exercises to increase speed and agility
Thanks but can u also , show how to work then out and what to do exactly
always gyat to be important
About for long distance?
U should group the soleus, gastroc & tibialis together.
Thanks for your comment! Why do you think the tib ant is that important?
Hey man what do you think about doing isometric squat? Currently im doing sl bulgarian squat with two dumbells that weight together 40kg
Nice! I'm a big fan of lots of squat variations - especially unilateral ones as they work more of the stabilizer muscles (e.g - glute medius) as well as the glute max etc...
What about planter fascia ? I heard that if it is not devlopped it can kill your speed/vertical…
Plantar Fascia gets developed through natural training of sprinting and running, individually the plantar fascia dosnt so much
I only wanted to include muscles in this list, otherwise it would’ve gotten too big
Plz one
video 100m workout
Hmmm maybe I'll do a video on different exercises for sprinting, but I put the training together for the purpose of providing an actual workout with scheduling etc...
Thank you for this video 🌹
How to train our lungs for sprinting
Glute max part got me
Nerve system if all vertebral column gap is normal enrgy will circulate no press be happy
I think it's glutes. Because I'm 44 years old. I have never ran professionally. But I am blessed with naturally well rounded muscular glutes. And I can still take some 20-year old kids in a Sprint. And after I am done, my buns feel like they have just exorcized. Along with my hamstrings. But my butt feels it most.
You need more research, my friend. Rectis femoris (specifically, notnall quads)and lower leg extensors. Its about hip extension and moving the hips past the foot.
When are you making this video: The secret for running faster and Jumping higher video. You said it in 4:14 part.
Don’t worry it’s coming 😁
so if the Hip thrusts dont help with glute max athletic performance, how do you train the glute max?
They directly do their the most active muscle in that exercise whoever said they don’t haas no idea what their talking about
Not that they don’t help with athletic performance in general, but there is conflicting evidence that *just* doing hip thrusts will result in sprint improvements. That doesn’t mean that you shouldn’t do them - just that you should also incorporate other types of training too (speed-strength, strength-speed exercises, sprinting etc) if you want to get faster.
You should look into dumbbell romanian dead lifts (using hip hinge form). The more your knees are bent, the more your glutes will be engaged, and the closer your legs are to being straight, the more hamstrings will be engaged instead.
You might need lifting straps or versa grips for even lighter weights, since over multiple sets holding the dumbbells for extended periods of time (EG 10 reps in a slow controlled full range of motion) will tire most people's grips before their hamstrings/glutes.
S+ tier: cardiac muscle
Most important: glutes, hip flexiors, hamstrings, obliques.
Nice
I would rank the soleus higher than you have.
Food par vidio 😊😊😊😊😊😊
what is 'S' ?
S is the best class
I dont understand the hamstrings as a power source ,,S" tier at all ??
no i don't agree at all ! the most important muscle to generate power in running is the soleus and calves muscles, along with the hip extensors .. but the soleus is the primary one.. the studies done are pretty clear
Train only one speed building muscle✅
Train all speed building muscles❌
I think this is not correct. The most important ones in order should be: Achilies tendon with Calves, quads, glute then hamstring.
You need to think about it in the physics aspect. When you walk or run which joints or musle require more strength? The answer is the lower it is to the ground the more strenght or power it needs. Because your glute only need to push your upper body, then your quads need to push anything above knee. At last, your ankles need to support the whole body.
How fast you run is a combination of how much power you can output from those muscle groups and how much your achilles tendon can effectively transfer.
If your achillies tendon is strong and can redirect force smoothly, you don't need as much strength, each of your stride will give you more momentum and power. You can see that is particularly true for Usain Bolt. He is not good at the first 30 meters which is because his relative strength is not strong compare to other elite sprinters. However, after 60 meters, he seems to be faster and more effortless. So the really most important muscle and tendon group is your calf and achilles. Once you have that, just run as fast as you run all muscle groups will have to adapt. (Of course, you can follow the conventional knowledge to optmize other muscle groups to get minor optmisations.)
Craaaaaaazy disrespect for the upper body 🤣 don’t forget that arms lead legs . Not abs
DO ARM WRESTLUING!!!!!!!!!!!
And you skip the back knee area, I thought you said this is the most important one.
Why does the skeleton model, he used look like the one in TF2.
so if i become a elite sprinter i get a big ass?
Yup
Forgot lower back
Isn't the soleus the most important muscle. Only people who done the researched would know
reduce muscle tisficaly fatty in more hip pose..
nice no wonder i like sprinting im fkn pear shaped
I'm surprised that the achilles tendon muscle has not found a place in either the A or S tier
achilles tendon is a tendon , not a muscle
Cuzzz it’s a tendon?
Let’s not disregard the fact that Randy Huntington mentioned that SU had a lot of strength that wasn’t utilized because the soleus was underdeveloped.. So in reality if power comes from the glute max & power leaks are avoided through core training.. the last resort force has to be exerted is through is the soleus.. so in reality it’s the most important thing. Without it, it doesn’t matter how much force an athlete can apply
This is a bit stupid, they work as one not individually.
Well obviously they work together, but that doesn’t mean that some are not more important than others. For example, if someone only trained F-tier muscles and someone else only trained S-tier muscles, you would of course expect to see a difference in outcome.
this is my problem,
The lighter the upper body is the less weight the legs have to carry !! Power to weight ratio: Too much focus on upper body training!!
This happens when a complete nerd with no sprinting background makes such videos. With not much personal experience or coaching experience you just refer to studies and videos you found on the web.. That's very hastily.
In reality your ranking isn't that bad but it's far from the truth!
Generally the closer (more centered) the muscle is to the COM/core the more important it is! This is generally true for power sports and athletism!
According to that the #1 muscle must be the psoas major. And it is for 100% because it is the ONLY muscle that stabilices the spine and strongly connect the lower and upper body!
I know right, imagine using peer-reviewed scientific literature instead of personal experience - how hastily! 🤦
@@azideperformance..good comeback! I sprinted in school and was thinking glutes are #1.
@@azideperformanceyou both are correct technically he’s right but who thinks since you need this muscle to even move it’s the most important that’s like saying your calf’s are the most important since you wouldn’t move without them
The truth is that I find you right, for me the most important muscles would be the psoas first, then I would put the calf (Achilles, soleus, etc.) and then I would put the glutes, hamstrings and quadriceps. For the simple fact that when I do sled drags, it's my flexors that wear out first. There is a big difference in running with the flexors and running with the quadriceps, when I didn't know how to run well, I felt a lot of quadriceps fatigue, well of course, when watching my videos, I didn't use the flexors completely well to have more stride power, I just placed feet on the ground. However, when I began to get out of the blocks better, dragging several feet and pushing with a "knee kick", my stride was longer and more powerful, and it was because I was using the flexors more than the quadriceps to obtain more stride power, obviously with calf support (reactive feet). For this reason, even if you have very strong glutes, if you don't know how to push with your flexors, your glutes are useless.
@@warriorworkout I found that only a strong activation of the flexors (psoas+ core) will lead to a strong activation of the glutes. This is probably because our brain never generates high power/force (from the glutes) without being save (stabilizing the spine and the feet) first!
I would agree with your thoughts. Also the achilles calf is indeed super critical for power generation and storage. I didn't mention it because I see it more as a tendon/spring than a muscle. Lats are also a spine stabilicer and connect the arms with the spine and via fascia to the glutes.
Arse
This is a terrible take.
this guy isjust wrong