Except you aren't going to sprint out of the boxing ring and come back😂. I'm sure some fast movements could co-benefit boxers along with running. Boxing is one of those sports which could heavily benefit from both.
1. Leg press 2. Bench press 3. Deadlift 4. Distance running 5. Normal ab workouts all the time 6. Lunges Alternatives 1. Explosive leg press 2. Db alternating press 3. Any exercise that involve moving weight fast (power cleans, snatch pull with a rythm) 4.Dont do it. Just do smth like wicket runs 5. Do some exercises that improves core control 6. Single leg squats(Weighted if possible) Hope this help and everyone reaches their goal
The front foot elevated single leg squat is amazing for speed! I’m glad you included this. Working on hip power and ankle stiffness unilaterally is going to carry over to all aspects of speed. Great for accelerating, change of direction, and top end speed. Great stuff!
Sold!!! Thanks Garage Strength 💪 I'm signing up to peak Strength today. People have been looking at me funny doing back squats and snatches and clean and jerks for speed, people Don't understand Weightlifters have more type 2 fibres than Sprinters!!. I'm with you bro, Sold Sold Sold
Great combination of deep experience, creative thought and common sense. I'll integrate the heel elevated variation into my training (still sprinting at 66). All of this makes sense. Thank you!
in my experience, either one is essential for block starting, and have no effect on top end speed. Ordinary DL forces your back to lean forward, which is more movement/angle specific to the block start. TBD might tempt you to keep your back at almost 90 degree, which will not be beneficial for block starting.
I really appreciate the nuance paid to the benefit of different exercises at different stages of periodization and long-term athlete development. Thanks for all the exercise progressions and for sharing your knowledge.
Usain Bolt's said his favorite weight exercise was the power clean. I saw a video of him doing it and he actually started in the hang position, with a relatively light weight. Also, in a track session he never ran slowly more than two laps, 800m.
Great video. Just some thoughts on the deadlift (I'm a pro 90kg strongman). I like to stay fast for moving events and am fast relatively to strongman. We do elevated front foot or rear foot split squats. Often with quarter reps or myotatic style. This would help counter the tight hip flexors that deadlift can cause do to the dynamic aspect along with the extended range of motion. Personally it very helpful for me to keep my hips very mobile. Just thoughts. Thank you.
Interesting video but it also goes to show that contact sport athletes have a tougher time when it comes to training because of the demands of their sport and must do some sort of bench press; which you did illustrate.
what would start with a program for rugby athlete? im currently coming back from injury, dislocated shoulder and very bad ankles. rn i am rehab phase and just doing calisthenics. Building back my raw strength to start going back to the gym. i want to work on my speed and squat over the offseason. overall strength
HB Reynold did not win the 400m during the 88 Olympics, but came second. Possibly he meant the relay during the Olympics. He was there and the USA won.
I respectfully disagree. I am a sport coach. You do not realize the big problem we have trying to get our athletes to not do bodybuilding workouts. We work hard to help our athletes get fast and skilled at their sport. Then, these guys are doing bodybuilding workouts in the friend’s basement 5 days a week doing 30 different isolation movements at slow speeds. They are decreasing their speed with these slow isolation exercises. 4 sets of 10-12 reps of curls or some shit. Because that is all they see is bodybuilding. Sport strength and conditioning is unknown and invisible to them. And all their friends are doing bodybuilding. Then you come on here and say how great bodybuilding is. And the only compound exercises these kids are doing are bench press and deadlifts and the only exercise worth keeping, you say they are killing their speed. You are a strength and conditioning coach so you don’t understand it. But it is extremely frustrating to help a kid for a year and you don’t understand why he isn’t getting faster like most of your athletes are, then you find out he has spent the last year in his basement doing 4 sets of 12 of 30 different exercises 5 days a week. Overtraining. Under-recovering. Getting slower. I preach to them: 1. No bodybuilding. 2. No long slow runs. But sprints under 400 meters are good. 3. No long endurance training of some other thing. Cycling, Stairmaster, rowing, etc. But caveat- short slow distance is ok and walking is good for recovery. Our guys are over-training, under-sleeping, doing crazy stuff, getting themselves injured, and trying to fit in with their peers. And other people are influencing them in mostly negative ways. Us coaches are trying to help them be healthy and get good at their sport. They end up doing more bodybuilding than their sport, so they end up being bodybuilders who also do a sport, instead of athletes who also do strength and conditioning that is designed to improve athletic performance.
I think all of these suggestions have some level of nuance to them. The benefit of distance running for most of us is that it is a fun way to get in volume, which engages a lot of our connective tissues. Elite athletes may get that volume from sprint repeats instead, but as an average person, I will not give up distance running.
@@haventseenhim The elites are all capable of at least 9.5 m/s, and most of them around 10-10.5. That’s not slow. The point is that these distance runners who run 70+ miles a week have a top speed that is higher than most field sport athletes. (I acknowledge that acceleration is a different matter, and most distance runners are comparatively poor at it.) My other point here is that maximal velocity is really more about connective tissue strength than it is about muscle fiber type ratios. And distance running is definitely not a negative for connective tissue strength/stiffness. (Again, acceleration is a little different, and there you will see more of a dependence on muscle contractile properties like fiber type.)
@@jameshegeman5660 this is simply not true lol, the only category where I would agree is the 800 and cream of the crop 1600m main runners, 3k+ are not running those times. And none of them would be competitive in the 100m or 200m races on the international, national, or even collegiate level these days.
@@haventseenhim Great - so you agree that the top 800/1600 guys can run that fast. Someone like Cole Hocker or Bryce Hoppel. And my point is that these guys, even the 800 specialists, are commonly running at least 60 miles per week (more for a 1600 specialist), much of that being simple distance running. Which contradicts the idea that distance running is just complete anathema to anyone who wants to be even reasonably fast (say, by field sport standards). (Obviously we all know that you have to run faster than 10.5 m/s to be competitive as a sprinter at the collegiate level and up.) I would estimate that the elite 5k/10k guys are definitely going to be capable of 9.5 m/s; the elite milers definitely 10 m/s, and the elite 800 guys probably near 10.5.
You never really explained why the leg press is bad ? If you build more muscles in quads and as of result, stronger quads which can make your other lifts stronger , wouldn't that improve your start where you strike dow n using quads and hip flexors?
He listed his credibility in the beginning of the video and also says what every top sprinter does at 6:40 even one of these fastest people in the world Noah Lyles. I think thats proof enough
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Except you aren't going to sprint out of the boxing ring and come back😂. I'm sure some fast movements could co-benefit boxers along with running. Boxing is one of those sports which could heavily benefit from both.
Incredible video thanks legend 🎉
The Pharcyde shirt is fire
1. Leg press
2. Bench press
3. Deadlift
4. Distance running
5. Normal ab workouts all the time
6. Lunges
Alternatives
1. Explosive leg press
2. Db alternating press
3. Any exercise that involve moving weight fast (power cleans, snatch pull with a rythm)
4.Dont do it. Just do smth like wicket runs
5. Do some exercises that improves core control
6. Single leg squats(Weighted if possible)
Hope this help and everyone reaches their goal
The track sprint cyclist banded leg press recommendation alone made this video gold for me. Thank you!
Is squat good?
The front foot elevated single leg squat is amazing for speed! I’m glad you included this. Working on hip power and ankle stiffness unilaterally is going to carry over to all aspects of speed. Great for accelerating, change of direction, and top end speed. Great stuff!
I am a sprinter for my university and I love this guy! Great information and super helpful
how fast are you
The worst speed exercise: the one your parents did when they made you.
100% agreed, huge difference in speed when celibate and after doing the deed.
Bars
Damn man, what did I do to you?😢
Time under tention!!
You bastard😂😂
12:45 thats quite literally why most of us do it. Great observations man
Love the informational here. Spot on! But the sounds that you make when you lift are what keeps me coming back. Hilarious!!! 😂
Saw you on TV at the Olympics with one of your Athletes! Man is the real deal!
Sold!!! Thanks Garage Strength 💪 I'm signing up to peak Strength today. People have been looking at me funny doing back squats and snatches and clean and jerks for speed, people Don't understand Weightlifters have more type 2 fibres than Sprinters!!. I'm with you bro, Sold Sold Sold
Love your content coach!
Great combination of deep experience, creative thought and common sense. I'll integrate the heel elevated variation into my training (still sprinting at 66). All of this makes sense. Thank you!
Amazing vid
Would u recommend hex bar deadlift for speed instead of regular deadlift?
This is actually great. I use leg press and do exactly what you explained, focus on the explosive movement!
this is great! should do the same for combar sports as well! or a mma thats even more conplicated
Great video, much appreciated!
I know you said deadlift isn’t great but what about trap bar deadlifts? I feel like that’s a more optimal position for athletes
in my experience, either one is essential for block starting, and have no effect on top end speed. Ordinary DL forces your back to lean forward, which is more movement/angle specific to the block start. TBD might tempt you to keep your back at almost 90 degree, which will not be beneficial for block starting.
almost no difference
Do the trap bar deadlifts. It's more sport specific and make you super explosive. Barbell deadlifts are better for hypertrophy
I really appreciate the nuance paid to the benefit of different exercises at different stages of periodization and long-term athlete development. Thanks for all the exercise progressions and for sharing your knowledge.
Sumo deadlifts are one of the best exercises for athletes though because they build glutes, hams and all of the hip muscles
As always, great video, Coach. Btw, Steve Lewis was the 1988 Olympic 400m winner, followed by Butch Reynolds.
I noticed that too. Possibly he meant the relay during the Olympics. He was there and the USA won.
Usain Bolt's said his favorite weight exercise was the power clean.
I saw a video of him doing it and he actually started in the hang position, with a relatively light weight.
Also, in a track session he never ran slowly more than two laps, 800m.
Dane, can the trap bar deadlift tighten up the hip flexors?
that pharcyde top is flames
YESS I LOVE THE PHARCYDE
Great video. Just some thoughts on the deadlift (I'm a pro 90kg strongman).
I like to stay fast for moving events and am fast relatively to strongman.
We do elevated front foot or rear foot split squats. Often with quarter reps or myotatic style.
This would help counter the tight hip flexors that deadlift can cause do to the dynamic aspect along with the extended range of motion.
Personally it very helpful for me to keep my hips very mobile.
Just thoughts. Thank you.
Interesting video but it also goes to show that contact sport athletes have a tougher time when it comes to training because of the demands of their sport and must do some sort of bench press; which you did illustrate.
What about the hack squat???
Thank you verymuch.
👍🙏💪🏃🌹♥️♥️♥️🌷🌠💫🌌😘
what would start with a program for rugby athlete? im currently coming back from injury, dislocated shoulder and very bad ankles. rn i am rehab phase and just doing calisthenics. Building back my raw strength to start going back to the gym. i want to work on my speed and squat over the offseason. overall strength
How about doing a 1km jog?
How should our upper body training look like then during pre or peak season?
Appreciate the Kalyn ponga clips
HB Reynold did not win the 400m during the 88 Olympics, but came second. Possibly he meant the relay during the Olympics. He was there and the USA won.
Would it make sense to load the barbell more on one side in a squat, single leg squat etc.? Only 10kg more on one side to make your core work.
Just sounds dangerous. Do regular stability work with your core instead
Díky.
Gold
The secret to better lifting performance: make loud grunting noises until you annoy the crap out of your gym bro.
Aw man, dope shirt! dddddddrop! 🎵
I respectfully disagree. I am a sport coach. You do not realize the big problem we have trying to get our athletes to not do bodybuilding workouts. We work hard to help our athletes get fast and skilled at their sport. Then, these guys are doing bodybuilding workouts in the friend’s basement 5 days a week doing 30 different isolation movements at slow speeds. They are decreasing their speed with these slow isolation exercises. 4 sets of 10-12 reps of curls or some shit. Because that is all they see is bodybuilding. Sport strength and conditioning is unknown and invisible to them. And all their friends are doing bodybuilding.
Then you come on here and say how great bodybuilding is. And the only compound exercises these kids are doing are bench press and deadlifts and the only exercise worth keeping, you say they are killing their speed.
You are a strength and conditioning coach so you don’t understand it. But it is extremely frustrating to help a kid for a year and you don’t understand why he isn’t getting faster like most of your athletes are, then you find out he has spent the last year in his basement doing 4 sets of 12 of 30 different exercises 5 days a week. Overtraining. Under-recovering. Getting slower.
I preach to them: 1. No bodybuilding. 2. No long slow runs. But sprints under 400 meters are good. 3. No long endurance training of some other thing. Cycling, Stairmaster, rowing, etc. But caveat- short slow distance is ok and walking is good for recovery.
Our guys are over-training, under-sleeping, doing crazy stuff, getting themselves injured, and trying to fit in with their peers. And other people are influencing them in mostly negative ways. Us coaches are trying to help them be healthy and get good at their sport. They end up doing more bodybuilding than their sport, so they end up being bodybuilders who also do a sport, instead of athletes who also do strength and conditioning that is designed to improve athletic performance.
If distance running is so bad, how come all of the elite distance runners are actually pretty fast?
I think all of these suggestions have some level of nuance to them. The benefit of distance running for most of us is that it is a fun way to get in volume, which engages a lot of our connective tissues. Elite athletes may get that volume from sprint repeats instead, but as an average person, I will not give up distance running.
That’s the thing, they aren’t. At least not compared to sprinters
@@haventseenhim The elites are all capable of at least 9.5 m/s, and most of them around 10-10.5.
That’s not slow. The point is that these distance runners who run 70+ miles a week have a top speed that is higher than most field sport athletes. (I acknowledge that acceleration is a different matter, and most distance runners are comparatively poor at it.)
My other point here is that maximal velocity is really more about connective tissue strength than it is about muscle fiber type ratios. And distance running is definitely not a negative for connective tissue strength/stiffness. (Again, acceleration is a little different, and there you will see more of a dependence on muscle contractile properties like fiber type.)
@@jameshegeman5660 this is simply not true lol, the only category where I would agree is the 800 and cream of the crop 1600m main runners, 3k+ are not running those times. And none of them would be competitive in the 100m or 200m races on the international, national, or even collegiate level these days.
@@haventseenhim Great - so you agree that the top 800/1600 guys can run that fast. Someone like Cole Hocker or Bryce Hoppel. And my point is that these guys, even the 800 specialists, are commonly running at least 60 miles per week (more for a 1600 specialist), much of that being simple distance running. Which contradicts the idea that distance running is just complete anathema to anyone who wants to be even reasonably fast (say, by field sport standards). (Obviously we all know that you have to run faster than 10.5 m/s to be competitive as a sprinter at the collegiate level and up.)
I would estimate that the elite 5k/10k guys are definitely going to be capable of 9.5 m/s; the elite milers definitely 10 m/s, and the elite 800 guys probably near 10.5.
Brother, is something bothering your elbows? That snatch form looked a little off
He had limes disease and cannot fully lock out his elbows
You never really explained why the leg press is bad ? If you build more muscles in quads and as of result, stronger quads which can make your other lifts stronger , wouldn't that improve your start where you strike dow n using quads and hip flexors?
Its bad when used slowly and not explosively
That's not true either. Both slow twitch and fast twitch fibers develop with stenght training.
If you want to get faster you need to train hamstrings and glutes my man. Hip extension is your main speed generator
Tightens your hip flexors more than other squat variations, no balance involved, no coordination involved, basically it sucks for athletes imo
pfff
- Dane Miller
THE WAY YOU BREATHWHILE DOIMG A DRILL FEELS VETY IRRRITATING
You didn't really make an argument against the leg press. Amounted to "Leg press, ew 😏" Diminished the value of that content.
Talking a lot of bs again 😂 evidence mate where’s evidence? Just ask any top biomechanist. If you know you know
He listed his credibility in the beginning of the video and also says what every top sprinter does at 6:40 even one of these fastest people in the world Noah Lyles. I think thats proof enough