Sprint Training | How Strong Do Sprinters Need To Be?
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- Опубликовано: 7 сен 2024
- How strong do sprinters need to be to run fast? Find out how strong you need to be to maximize your sprint training and run as fast as possible.
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When it comes to discussions surrounding sprint training, not many topics are more hotly contested than the topic of how strong a sprinter needs to be to run fast.
In this ATHLETE.X video by Cody Bidlow, you'll learn some basic benchmarks of strength to aim for if you are a developmental or intermediate sprinter, as well as hear why listening to advice for elite athletes is not always optimal for you as an athlete who still needs to develop, get stronger, and run faster.
By optimizing your strength training workouts within your overall sprint training program, you can ensure that you are setting yourself up for success and that the work you do in the weight room will transfer to improvements on the track.
After doing heavy back squat I always feel myself stronger to run fast and with more energy, Definitely having strong legs helps , also the upper body because I feel the transfer of power to my arms through my legs while sprinting ;)
Same here!
U use low bar squat or high bar?
Indeed at 17 I was doing 750lbs at 36 not even half that weight smdh no wonder I’m so slow
Some good advice, I feel like a lot of the advice you give is a summary of what Essop Merrick says on his channel. However, I disagree with a few things. Yes, a sprinter needs to be strong and those squat, deadlift etc. numbers seem more a less a good estimate. However, the quest of getting stronger IS going to make you slower on track, at least until you do the other half of the training. Lifting weights makes you stronger but also conditions your impulse to fire later, in other words, your body will not be able to exert that strength into the ground in the time given as you've reset your neurological system to fire slower. So, remember to bias actual sprinting over weights to minimize the loss of impulse.
Next, strength is just 1 factor. More important is how the force is applied. Faulty Bio-mechanics, caused by lifting weights and sprinting, would still affect performance. Getting stronger would be like putting a bigger engine in a car that still has one flat tyre. Make sure you're getting stronger, but still remaining bio-mechanically balanced eg. you quads don't become way more powerful than your hamstrings.
Again, good advice, but it's very much incomplete.
Thanks for your thorough comment. The topic of the video is strength, so the content of the video is inherently biased toward strength. I'd say as a whole, between videos, articles, and instagram, I advocate for a wide range of training inputs. This video, though, is certainly slanted toward lifting.
You are quite right in that excessive use of lifting, or any other specific type of training, will lead to issues. I've had success with using a period of strength emphasis followed by a long period of power/speed, then deloading any non-sprinting work for a period.
If someone is cranking away with no sprints, only lifts, and its all heavy and slow, there is no doubt the result will eventually and inevitably be them running slower.
Thanks again for the watch and the comment!
Good stuff.
A good sprint time is the product of:
-Diet: sufficient amounts of the right nutrients at the right times.
-Rest, recovery and sleep: keep your body repaired and prevent injury
-training: the right types of training in the correct volume at the appropriate times. Speed endurance, acceleration, top speed, steps out of the blocks. In the weight room, making sure everything is balanced and trained properly (ie no muscle imbalances or neglecting certain muscles)
-gear: proper fitting shoes ensures efficient running and decreases injury risk. Also helps with aerodynamics.
-mentality: a good one will ensure you stick to your training, diet, rest. But also before races, if you let nerves get to you, that will change your physiology and effect your race. I always thought being confident was just a saying, but it really does play a role in your physical body too.
-genetics: helps if your parents were shelly-Ann and usain. Lol. If you're lucky, you'll get a good ratio of fast to slow twitch muscle fiber. Also potentially a more resilient body to prevent injuries and sickness, etc.
-mechanics: maximize efficiency and force production. Proper angles, foot contact, posture during the different race phases, arm movements, etc.
It really is a product of all these because if you neglect one, its like getting a score of zero. Of course, the entire product will also be zero. It's a perfect balance and you've got to appreciate what it takes to get to the top.
Personally, I wanna run sub 11.
Right now around 11.5. I hope one day I break 10.5. Not like I'm young either. 20 yrs old lol, but I've never starting working out until recently.
Exactly!
Lately I’ve been a lot more in tune with sleeping enough and it’s made a huge difference in my day to day feel.
20 is young. Most sprinters start training at around 17-18 so it’s not you are sooooo much older than them. Quality over quantity
Great video man. Really needed it rn, and I'm sure lots of other athletes do too. Keep up the fantastic work bro
Thanks for watching bro, glad it could help you out
Thanks for the inspiration near the end, it hit home for me. It’s my senior year in HS and I’m trying to work my hardest so I can say I left it all on the track this year (literally) I also wanted to ask if you compete for a team? Like for who, and when, where, etc
How did it go?????
Your last quote hit home✊🏾
Thanks for watching bro 🙏🏽 Always remember that when our sports careers are over, the lessons we learned will last our lifetime!
I have been making sense of MANY things related to lifting and sprinting my whole life and I believe lifting is just as important as anything else in your training and without it you won’t reach your full potential in sprinting or any other sport for that requires maximal force to be produced.I ran 11.1 sec in the 100m at 198lbs when I was 21 and did no sprinting before it. I did powerlifting for 2 years after that and didn’t do any sprints since 2 months ago. I am even more explosive now and gained about 700lbs on my powerlifting total. My bodyweight is 236lbs and I was much slower when I started running 2 months ago. I knew I was going to be slower but I am improving so fast the coach that’s training me said he has never seen someone improve so fast. I went from 14.7 sec 100m to 12.1 sec in 2 months and I’m focusing mainly on volume and capacity until I’m ready for harder training. I’m 23 now and my goal is to reach the olympics in 3 years time. I am still feeling very slow but I see that as an indicator that I have still a lot of adaptation that has to take place in my body. When I run I can feel my body is capable of going a lot faster it’s just my body hasn’t adapted yet and my mind muscle connection isn’t where it should be. Everything you say makes a lot of sense and I’m taking my lifting experience and incorporating it into my sprinting as well so I expect to see massive changes and results in the next 6 months. My goal is to run 11.5 in the next 3 months which would sound unrealistic to most people but I know exactly what I’m doing and it’s inevitable that I will reach that goal in 3 months. I am built to run fast the only thing that I am really focusing on is to strengthen my glutes as I feel it’s underdeveloped in relation to the rest of my lower body but it’s still really strong. I believe that if I can fully activate my glutes and strengthen them to the point where it’s much stronger to any other muscle in my lower body I would be able to produce much more relative force when I’m sprinting. Same goes for my core. The rest of my body is already really strong and I won’t lose any muscle because I’m keeping my protein high and any weight I lose will mainly be fat. The focus isn’t to lose weight but if I do it won’t impact my recovery so basically I’m going to stay at around 235lbs for a while and give it chance to adapt before I lower my calories. I’m definitely watching all of your videos as it helped me a lot in understanding certain concepts about sprinting and also the thought process behind it
Hahah, love this video man... seriously too good 🤙
😎 thanks for checkin it out
Cody youve definitely help put guys into collegiate and professional levels I'm gonna be one of them than you for this
You're a great coach and motivator Cody
I heard of a guy who watched 1996 olympics men's 100m final as a 16 year old. He got impressed by Donovan Bailey's sprinting and decided to become a Sprinter. He trained hard for 4 years and in 2000 he was running 10.2-10.3s. His career was not that long and his PB was 10.03.
Must’ve had great genetics and training!
@@ATHLETE.X Sorry to ask, but I've been watching a lot of your vids lately and you have some great content/ knowledge and video clips of training def demonstrate a high level of skill. So then I got curious about your PRs. Are you the same Cody Bidlow who was suspended for doping violations?
The one who was said to have “gone rogue” in a New York Times article, yes that’s me lol
@@ATHLETE.X why did you do it?
Jeff Cavaliere's Dumbbell Impatience with injuries and lack of foresight.
I'm able to deadlift 2 times my body weight and squat 1.5 times my body weight I weight 180 pounds
What was ur time at that time too
Thank you! Great video and this will help me a lot in my training!
I ve checked all of your videos and they are so useful, well explained. Amazing channel!!
me too❤️
Thnx bro, your words are of great info.
Just trying to share lessons I’ve learned, thanks a lot for watching!
I'm glad I'm not only one feeling adductors after squatting....alot
Yeah dude mine get lit up. If I stay consistent for a while then it’s not an issue, but the first couple weeks back to squatting they end up on fire.
It’s a good reason to introduce them in the off season, but not any time where you’re doing a lot of high speed or agility work in your program.
Great stuff as always!
I really like your videos though I think they are very helpful I am going to try to get my son to watch them so he can get on the high school baseball team.
Thankyou. For very atudyd full video. Hope to be fast again one day even though im vey old. But still believe.
Can you give general sprint+legs workout example? Something like 5x50m and in the gym 5x4 reps, could be good in the same workout?
Was at around 2.5x bw parallel back squat, 2.7x bw trapbar deadlift, 2.4ishx bw conventional deadlift. Wasn't any faster than when I didn't lift weights. I stopped lifting weights after a back injury; I only do light bulgarian split squats, sled pulls, nordic curls, light movements for the adductors, some other movements currently that I wouldn't really call lifting weights. That being said though, I've been really feeling the effects of nordic curls.
That’s the idea I was alluding to, where you might just need to strengthen one area while someone else might need increased strength overall.
How much load do you like to use on the sleds?
Thanks for watching, btw
I like to use about 20% of my bw, definitely feels like a speed/power workout.
I'm trying to heal my sesamoid right now, so I'm running in the pool with a buoyancy belt, focusing on "proper form", trying to thigh pop as if I'm on the ground, and doing nordic curls + other exercises to make sure my hamstrings don't take over my glutes.
A few months of this is probably just as good as misguided training on land, I think. I'm betting I'll end up still feeling fast.
Loren Seagrave says that the most important muscle for speed is the psoas, but I'm betting the most important muscles are both the psoas and the bicep femoris.
Thanks for the content, been following here and there for a while.
@@jonathanberk8279 how are you? are you still avoiding lifting weights? how are your sprints?
@@jonathanberk8279 did u train your hamstrings?
Good video
Great, great video. I have a large question for you my man: My weight is 65 Kg at 10%bodyfat I started sprinting 1 year ago but just for fun(I'm 18btw) My question is how much time could I cutt off my 100m I never sprinted with spikes I used normal shoes, and my technique is horrible I run like a duck😂
Yo! With dedicated training and proper body composition, most people can get into the 11's. It will take time, but it is certainly plausible.
I would start with learning to sprint in an upright position at like 85% to 90%, so that you can get your technique moving in the right direction. Over time, technique improvement will only really come from 95% to 100% sprints, but in the first couple years of sprinting you can mix in the lower intensity sprints and use them for finding good positions, rythms, etc.
@@ATHLETE.X Thanks. btw you're pretty damn fast If you run 10.66.. you could make it as a pro
This is great advice. Keep up the good work, mate :)
Hi Cody, really interesting video. Got a few questions for you if you don't mind please..
1. Would you say you typically prefer unilateral / split stance exercises to bilateral ones for sprinters?
2. Do you think that anteroposterior training is necessary for sprinters, or should axial exercises be the foundation of any strength program?
3. Finally, which 3-5 exercises would you say have been the foundation for improving your sprint speed?
Thanks very much.
Hey George,
I use both unilateral and bilateral work but I mix it up over time. Excessive use of split squats has irritated my groin in the past, so I keep an eye on that. I do single leg depth jumps, SL hamstring curls, SL seated calf work, etc. The safety bar Split Squat is my favorite big unilateral exercise.
2. I do more axial work I suppose. I used to focus a lot of choosing exercises based on load vector, but not so much in recent years. I don’t disregard it completely, but I don’t obsess about it ether.
3. I’ve used a lot of stuff over time. Right now I’m doing SL depth jumps with a slightly horizontal component, snatches, low box step ups, hamstring curls, seated calf raises, and of course sprinting.
During my previous break I did a lot of deadlifts, RDL, Bench, box squats, and other bodybuilding work for shoulders, back, quads, hamstrings.
I have solid power outputs but need to transfer better into single leg power outputs, so much of my training right now is focused on ankle stiffness and reactive strength and power in the ankle joint.
Check out instagram.com/athlete.x/ if you haven’t!
ATHLETE.X Thanks very much for the reply. Really good info, mostly matches with what I was hoping to hear also! I'm currently nowhere near as strong as someone like you so I still place abit more priority on general strength.
It's interesting that you mentioned about your ankles. That's actually my biggest current weakness. I inverted both mine last year, once running on a horrible field, and once doing an assault course..
What would you say has helped your ankle stiffness most so far?
I'm still not sure whether I think the gastrocnemius or soleus is more important for sprinting 🤔
Thanks again, I do check out your Instagram Vids so I'll be sure to follow!
Hi Cody, big fan of your videos. I have a question for you: I want to get into sprinting. I am 30 years old and a former high school athlete, but consider myself very untrained, as I haven’t ran sprints or lifted much over the last 10-12 years. Would you recommend I begin a training program that focuses strictly on 1) strength training with weights 2) sprinting training or 3) both? In other words, should I focus only on getting stronger first? Thanks!
I swear to god before I watched this video I did leg bench press a lot and people are impressed with how much I do, now I’m a little scared he DIDNT talk about leg bench press in this video
Hey cody...i am training for past a year n half...or maybe more...i started training for 100m from jan 2018..and now i do run 10.9 hand timing 100...being 17 years old do you think i can become elite?...yeah its a silly question but just asked..
That hits home for me. I took up sprinting again in Mid 2018 so only been in it 18 months. Strength in general is good and at 35 years old 73kg am still benching 110kg, deadlifting 190kg, power cleaning 90kg but really struggle with the full squat 130kg x 3. I have really long legs so have to sumo squat to hit depth but can half squat 180 3x5. Any views on squat depth that you could clarify for a sprinter?
your squat stronger than i am, same bw, how much ur time in 100m? :)
CHIP-BAR MUNK 10.93 was my life time best set in 2001. Currently 12.20 after a 16 year absence from the sport through chronic fatigue. The saying goes if you don’t use it. You lose it and that’s exactly what happened here. Realistically my aim would be sub 12 for this upcoming season and then just gradually eat away at it from there. Would like a sub 11 again by the time I’m 40 but been realistic and factoring my past problems a sub 11.5 would be a good effort too.
@@Coltrain-qz5gl hope you get sub 11 again :)
So do your general guidelines about lifting twice your body weight etc apply also to females? I think there may be some difference? Can you always indicate the measures also in kilogramms and lenghts in metric units please...anyways thanks for all your videos and encouragement, much appreciated!!!😊
Thanks
Thanks for watching man!
The only thing that doesn't seem right to me is the power clean I just don't see how at nearly 200 pounds I only power clean my own body weight. Everything else is good to go but I don't see how I could ever get 1 and a half times my body weight. That's about 300 pounds and that sounds redickuless to me. Of course I am not a true athlete I am very fast and I am a truck driver and 45 years old and my high school son has never out ran me. He radar gunned me at 24 mph once and I fell down because I couldn't keep up. 21 mph is the usual speed for me.
Strenght training in the morning of the day you have track training or competition, I always feel like im going faster and it feels good. Is it normal or am I suppost to have worst times?
i watched lot of videos.. but ur video is something different which makes sense.. i m a sprinter.. i started sprinting b4 one nd half years.. no1 wants to coach me.. cas i m 26 years old now.. nd also looks skinny.. with the help of youtube i started training.. now i ran 10.5 sometimes 10.3.. i m 173cm height nd weigh 60 kgs.. please help me to b consistent nd improve.. thank you
Damn....u seems like indian...u can bow broke national record
how are you doing Sushma Sudhakar?
Man,can u help me ...please tell me how often should i train in gym? 16 year old, 150lbs and 186cm...i mean how many day in a week?
What are your main goals?
@@ATHLETE.X Well i am a 100m sprinter so my main goal is to increase speed
You can do any number of different approaches, but depends on how much time you have and how much sleep you get. To play it safe, you can go something like:
Day 1 - Sprint
Day 2 - Lift
Day 3 - Easy or off
Then repeat that three day pattern over and over.
Another approach is to sprint & lift on the same day, and space this out like:
Monday/Wednesday/Friday
Monday/Wednesday/Saturday
Monday/Wednesday/Friday/Saturday
When you do this, you have to usually reduce the load of each individual workout, and ensure you are eating enough good food. The most important factor of all would be to sleep a minimum of 8 hours a night, but this is the case no matter how you train.
@@ATHLETE.X thanx a lot man....i really appreciate your effort to find out free time to reply to your subs so if i do lift and sprint on monday-wednesday-friday so on tuesday-wed-sat. I should do easy work like A skips etc. and a little bit starts..........i do practce 2x a day ...6x a week
Great video!! I’m 17 and I’ve been running 11.6s for almost 4months, can’t seem to break it, my coach has been givin me two days gym workout and two days of track running and one day of active rest. I weigh 63kgs and my max squat is 50kgs, bench is 45kgs, clean and jerk 40kgs and my overheard press is 25kgs...how can I run a 11.2s -11s
Vihan Dilmith get stronger you need to be doing all of those exercises over ur body weight
🧢
So what’s the best way to do you
as strong as possible, if it's explosive.
I think so!
So, imagine if I don't have any access to weights, is it okay to do body weight exercises
Yeah for sure.
The question is how strong do you need to be to run a sub 10.5
In.
Inb4 the trolls arrive
How strong do you need to be in your core?
As strong as u can make
Great video love from india,❤️
im 6'6 and 107kg and damn i am nowhere near a 2x body weight squat
Ik the feeling, im 6'7 120kg, not particularly near double bodyweight squat
For me weight training is the #1 mistake athletes make when trying to run faster. There is this big myth that getting stronger/better at certain exercises (squat, deadlift, or even jumps..) will improve sprint performance. This is NOT true for advanced athletes and definitly NOT for elite athletes. Correlation does not imply causation! Sprinting must get developed like any other specific skill through specific training with strong intention/focus.
Manuel sprinters are not bodybuilders. Sprinter sprint, simple as that.
@@exelmans8855 so do you think a sprinter should not lift weights at all and also no plyometrics at all
What about a decathlete who also throws and jumps? How should they train the jumping and throwing events?
Plz 400m training seduled
I never lifted weights before an I run 11.11
do you do any plyometrics and or body weight squats, lunges etc.?
Stop the cap
👏🏾👏🏾👍🏾👍🏾
Thanks for watching! 💪🏽💪🏽
Hi... I play soccer and i'm very fast,but i dont have so much muscle mass will I lose my speed if my muscle mass becomes bigger from weight training in the gym,,,sory for the bad English
So I should be able to squat 360😭
Lips and audio did not match
Don't want to listen your views . Always prefer to work on track or conditioning room . Sprinter mean sprinter .
🤔
Flo Jo didn't look like a strong woman.
Bench more twice bodyweight I mean I don’t think that Trayvon brille lifts 2xhis bodyweight at bench but at squat and deadlift absolutely,I don’t see how benching twice your body weight will help you at running you don’t use your Triceps for running so what benefits we get out of bench press i am curious,anyways love y’a videos
Btw with bench u train your chest. And if u look at elite sprinter they all have huge arms, cause legs follow arms..