Strength Training For Sprinting
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- čas přidán 4. 02. 2021
- Strength Coach Dane Miller breaks down his keys to strength training for sprinting so that you can get faster in the gym using weight room exercises.
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#sprinting #trackandfield #strengthtraining
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Needed this. I asked my coaches about this and I didn’t get much of an answer but you’re very knowledgeable with sprinting mechanics and improvement and the science behind it. Thanks!
Glad it was helpful!
When I was running track in high school....my coach told me to do cross country....I did it once....never did it again...it doesn't work for 100-200m sprinters
@@donnelleeustache4549 i run the 400 and xc helps
@@donnelleeustache4549nah that’ll get you slower lol
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Hi just go through ur channel.wht is period of impulse.
He uses "impulse" throughout without ever fully getting his point across. Good example of a coach using tons of words to say nothing while trying to sound impressive.
*Thanks man..💜👍*
I'm 34 years old and was a smoker for 18 years up until a couple weeks ago.. I'm up to running 3 to 4 miles daily any just went to the track to time my 400m dash. I turned in a 68, which was a pleasant surprise considering the smoking past and no weight training yet. Using your information, I'll hit the weights and try the 400m again in 60 days. My goal is low 50s.
Wow Thats nice !!! Keep working and Do Not forget to Rest
Rest is Note Important than work
💯
just keep in mind that daily milage like you're doing can be helpful for a 400m but there's other important aspects of sprinting to improve such as top end speed, which is what he's discussing here
@@Ian-fc2dsFor some reason his comment sounds like b.s.
How has it gone so far? You keeping at the grind and working at going into the low 50s?
Low 50s for the 400? That's pretty fast.
This channel is a literal gem. Love the in depth explanations instead of just giving a bunch of lifts to do. Solid stuff:)
Glad you enjoy it!
Thank you for making this, it helps a lot with figuring out what I need to improve on.
If you could make vids for strength & conditioning for boxers that'd be dope! You info is really good
Coming soon!
Agree!
And a vid on training kid/teen boxers if its dif from adults
@@GarageStrength awesome
Awesome video, thanks very much
Ya we need this series for all different kind of sports.thanks!
Thank you for the suggestion 👍
thank you coach!
Im learning more on here than being coached face to face at the moment........... fantastic vid thank you!
Thank you!
Excellent Dane Miller!
Thanks! This vid helped since I’m a sprinter! 🤘🏽
Glad it helped!
You definitely hit it on the head, with great in-dept explanation, which I feel a lot of coaches don’t do.
Glad it was helpful!
There’s nothing worse than being a slow skinny guy 😭
😥
I also got fcked on genetics, but i train to be the best i can be. you should too bro
@@walkingtalkingmonkey4103 👆👆👆
@@walkingtalkingmonkey4103 I train too but not on speed more on vertical I’m just here for more tips
Haha yeah except I’m a decently fast skinny guy 😭
Love the video! Any way to tailor a future video around the same concepts but with athletes that change direction (soccer players, baserunners, etc)?
We'll definitely try. Thank you for the suggestion 💪
Thanks for this!
Happy to help 👍
This is great, thank you.
Glad you liked it!
2:16
Interesting to see at 2:16 how much the front heel pushes back on those "half-blocks," surely putting strain on Achilles tendon, calf and hamstring.
Great information I’m a good leaper working on my sprinting
Nice! Glad it was helpful 💪
How do you lift in season though? Could you make a video on lifting for runners in season
I increased my max speed from doing Hip Thrust and Glute Bridge. GB 270kg (594lbs) and HP 280kg (616bs) PR. What do you think of implementing those movements into sprinter's Workout ?
*Thank you guru g..💜🤞*
Man wish I had this knowledge in highschool so many crap coaches ...this is invaluable info
Great vid !
Thank you. Glad you liked it 💪
Very informative video! Quick question, in order to hit the start and drive phase in the wait room, would you switch from prioritizing back/front squats to unilateral squats or would you focus on the back/front squat and then accessorize with the unilateral squat?
I would prioritize all 3. Single leg squat may take emphasis on one program, but others will focus on back or front squat. Some nuance based on what athlete needs at different points of year.
Free game! Good looks!
I’ve seen trainers like Ryan Flaherty and Joe Defranco mention the trap bar deadlift as one of if not the key lift to help improve sprinting speed. Specifically, how much you can deadlift with the trap bar relative to your body weight. Thoughts on that?
Any ideas about distance running? Focus on the max mechanics phase?
I’m a 5’ 2” 16 year old female hurdler, and my brother recommended using your workouts to get into 3 stepping since I need strength to do it. Especially since genetics fucked me up with short legs 😂
I also did 4stepping till i was 16
A kid in my year was about a tenth of a second away from going to state his sophomore year in hurdles despite the fact he was 5’ 6”. Odds are he’ll make it this year
Great information! I hope you do a video or two on soccer at some point!
Hi, I wanted to ask you a question. I am a 15 year old boy who has hardly ever trained. I wanted to ask you if, in your opinion, by training frequently as a leg, calf and other workout I will be able to increase my speed by at least 3 miles / 5 kilometers per hour. I know it cannot be defined. But if you know more or less if you can improve the speed. Thanks for your future reply
Got it!
What is max mechanics phase?
This is very interesting.Thank you for giving a thourough explenation for free!
Glad it was helpful 💪
@@GarageStrength Coach are you considering on making a video about increasing bear hug strength? And a friend told me that back bridges are amazing for bear hug strength is that true?
After watching this video i can clearly understand where I'm lacking thank you very much sir😭😭😭😭😭
BOSS!
awesome
💪💪
do I do plyos before or after strength training, or does it not really matter
How strong do I really need to be to run fast? I've been trying to progress on squats for a few months but am only able to squat 255 pounds for 3 reps and 5 sets. This is done completely raw and high bar below parallel. Also I can do fast quarter squats with 315 pounds. I'm 205 pounds and 6ft4 though. I'm not sure if I can even get any stronger. It's hard.
Dane is the best
😅😅
Sir please make workout for batsman in cricket
is leg press good? i can’t squat due to my shoulders. also, how many reps should i do per set, and how many sets?
Hack squat; pistol squat with a rucksack; trap-bar deadlift; lunge with heavy dumbells. You need to work your stabilisers
front squat
Zercher squat
Tucking the chin leads to hamstring issues?
Please make a video on cricket fitness
💫🌟
Like as if your actually doing the motion of accelerating of what to do and not to do to get more force
🙂🙂🙂🙂 I'm just happy
🥇🥇🥇
Pls make some video for cricketers
The braking force from foot landing must be a lot less than air resistance. I have actually a hard time understanding this well spread idea of braking force when landing the foot. Don't we all have knees to slightly bend to prevent this braking force to occure?
Don't worry too much about air resistance unless you're actually at a meet.
Think of it this way. Most elite sprinters reach 80% of their top speed within the first 10m, most of the rest comes in at the drive phase and a tiny amount at top end speed. The foot hitting the ground is necessary to move forward, but it's also the thing that slows us down. As you accelerate less, braking force slows you down more and more. Aside from good technique, you minimise this by exerting maximal force into the ground WHILE KEEPING YOUR FOOT IN CONTACT WITH THE GROUND FOR AS LITTLE TIME AS POSSIBLE.
This is what ultimately makes a sprinter. A sprinter has the unique ability to exert maximal force into the ground within an incredibly short time-frame.
Some are born with this ability, but it can definitely be trained.
Upright torso
- shows Coleman
Woah, the cemeraman
Me an my friends are planing on doing our 100m times for the Olympics this summer so I’ll definitely do some of these things to help with that
Good luck 👍
@@GarageStrength thanks
What times do you guys have?
Does sprinting acc boost your growth hormone by 700 percent
Mayn I’m 6’7; I have a really good stride length but I can’t move my legs as fast as I wish 😭😭
Do alot of pylometrics for strenght power explosivness and speed
So what exercises do you recommend? I understand the science behind it but it would be helpful if you gave us some tips .thanks
I recommend the exercises from this video 👉 czcams.com/video/wd6UESSBOk0/video.html
Any advice for putting on muscle weight for skinny people
Try checking out this video on bulking 👉 czcams.com/video/ZJmbqqmn0zA/video.html | Let us know if it helps 💪
@@GarageStrength will do thank you so much 🙏🏽
@@jesseplaatjes8080 💪✌️
Me 7 Laps of Jogging, 5 Sprint Running on Grass,
Him: “Newton’s third law will hold no matter what”
Me who wants to run to Mercury:🤨
I don't like the deep back squats for glute growth for sprinters. They will gain glutes BUT everything else does as well.sprinters are sprinters not power lifters. Not unneeded bodyweight. Heavy Hip thrusts instead. I have sen
Shirt🔥
💪💪
Is hypertrophy going to make me a slower sprinter?
No
Wdym no? Hypertrophy is focused on increasing mass and yes that would slow you down
Newton laws what is tha😮
I know its probably just stock footage, but the guy in the video at 6:40 needs to learn how to block start properly. that set up was comical
🇵🇬
When your coach is almost never around for practice, doesn't teach you proper formation and only focusses on the popular people that have had the opportunity to be in sports their whole life, so you start looking on CZcams to coach yourself.
This guy knows technical part about and its a good video explaining but he does not tell when how to apply the force and how about that u dont want to strength how about how to do this while accelerating to running top speed
We will go more in depth with specific sprinting technique and exercises for sprinters in future videos. This is just meant to be an introductory video strength training for sprinting
Cool thank u
Do a strength training video for cyclist.
Great suggestion. I've actually worked with some of the top sprint cyclists in the world. Would love to make some videos 👍
@@GarageStrength Thanks appreciate it.
I Dont think so, i run 100m 10.05 but never lift weights in training.
I must've seen you at this years world championships then
Newton was slow as hell. He couldn't even dodge an apple.
Am I the only one who noticed a band aid on his neck..
It's the exact opposite ..... The gym makes u slower.....
No it doesn’t lmao, it makes you stronger and helps a lot on the track. Although you’re partially correct because it does slow you down if you have too much.
None of this makes sense if you are not already a runner. It's just a lot of bla bla
🤷♂️
Ignorant pos
💯👍
Bolt's technique is actually garbage. His arms flail around and his action is really very very inefficient. He also slows down first, and you see even in his WR runs he could have gone even faster. He's a physical beast, someone who chows chicken mcnuggets like they're going out of fashion, slurps sugary drinks etc but his stride is so long because he's so tall, and his fast twitch muscles are unbelievable. A natural phenomenon.
His form is nearly perfect. Youre not supposed to be tense while running.
@@poopybutt7390 nope
@@PolycrisisActor youre wrong
@@poopybutt7390 nope
Nah he has great sprinting form.