Reply With Quotesquat, deadlift, and sprint
Do a lot of max effort work. You need to improve maximal force development. Work in the 1-3 rep range. When you sprint, take long rest periods and make sure you're fresh when you do each sprint - it's not conditioning work, it's speed work.
Basically you need strong quads, glutes, hamstrings, hip flexors, and calves. You need good running technique too so work on that as well.
Speed workout routine
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Thread: Speed workout routine
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11-23-2010, 08:53 PM #1Registered User
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Speed workout routine
im trying to improve my 4.9 forty yard dash but i dont have a clue on what muscles to work out, can someone tell me what a good routine is? this is the one i made up, tell me if its good or crap:
squats- 5x12 almost max weight
squat jumps- 5x15
jumping lunges-5x15
parachute running- 5x40 yards
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11-23-2010, 10:57 PM #2Greg
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11-24-2010, 02:37 AM #3SHRUG LIKE YOU MEAN IT MODERATOR
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I agree with gtbmed. You need to concentrate on maximal force development and explosive power, so do low reps (1-3 as he said) and take as much rest as you need between sets to be able to keep that power.
I would include maybe one explosive power, one strength, and one repeated effort movement in each workout and thats it.
Something like:
10x1 Cleans
5x5 Squats
3x20 Walking Lunges
and
10x1 Jump Squats
5x5 Deadlifts
3x10 Single Leg Hypers
Could train your sprints + core stability on Monday + Thursday with other CV, and do these sessions on Tuesday + Friday.
Would also look into buying a sled to do sled drags after your regular sprints, they're awesome.http://www.getlifting.info
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11-24-2010, 07:14 AM #4Greg
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Also, do hill sprints. They will help you with hip flexor activation and will teach you an aggressive forward body lean.
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11-24-2010, 07:16 AM #5Creator of Chaos MODERATOR
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Power sled work as well as the mentioned. I'd suggest buying a sled from power systems, but a search on the internet for DIY power sleds will come up with a cheap but effective solution. I started using this 2 weeks ago and holy crap it's a windbreaker (no pun intended)!
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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11-25-2010, 02:19 PM #6Registered User
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will stretching help me run faster?
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11-25-2010, 02:38 PM #7SHRUG LIKE YOU MEAN IT MODERATOR
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You should stretch and/or foam roll after every workout IMO, regardless of your goals. A good dynamic warmup too.
http://www.getlifting.info
This may hurt a little... - Training Journal 2012
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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11-25-2010, 03:04 PM #85/3/1 BOARD REP
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In addition to what everyone else said (especially the sled and hill sprints), look into a 40 coach to get your technique straightened out.
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11-25-2010, 05:42 PM #9Registered User
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If you go and pull a muscle because they are tight, you won't be running at all!
Originally Posted by beef1995
Just a girl.... Looking for muscles!!
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11-25-2010, 10:29 PM #10Greg
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All athletes should stretch. Tight hip flexors are a very common problem and can really limit running speed.
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11-26-2010, 06:02 AM #11Senior Member ELITE MEMBER
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fayecody== child porn spammer Originally Posted by fayecody
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11-26-2010, 07:12 PM #12Registered User
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will drinking water help me feel more energetic?
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11-27-2010, 01:42 AM #13SHRUG LIKE YOU MEAN IT MODERATOR
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From posts like these i think it's really imperative you go find yourself a coach, or at least pick up some books on training for your sport, or just sports training in general. Originally Posted by beef1995
Hydration is the SINGLE most important thing during any physical activity. Not just water, but salts/electrolytes and sugars aswell. A lack of good hydration will either stunt performance or put you at risk from dehydration, fainting, or worse.
Seriously. I assume you go to school, there must be a sports coach there. Go ask him if he will coach you, or at least for a few hours one to one talking about this. If he is worth his salt at all he isn't going to say no to an enthusiastic pro-active young athlete. I really think you'd benefit from this sort of contact.http://www.getlifting.info
This may hurt a little... - Training Journal 2012
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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11-27-2010, 03:46 PM #14Creator of Chaos MODERATOR
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Gaz is correct on that beef. I will suggest checking out some great sites to learn much from as well as the stickies posted here. ExRx (Exercise Prescription) on the Net is a good one, and Gaz's site getlifting.info are some seriously fantastic places for solid information. Originally Posted by beef1995
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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11-27-2010, 03:47 PM #15Creator of Chaos MODERATOR
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and yes, drinking water is fucking crucial!!!!!!!!!!!!!!!!!
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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