Defranco knows his stuff for sure. I think olympic lifts will help for sure if you haven’t done them before. It’ll really emphasize proper neural recruitment…it’s like doing speed bench press ya know??
If i were you i"d start learning the lifts, use relatively light weight. All the sprinters at my school did power cleans, power snatch and hang cleans. Proper form is essential
Get stronger and you"ll run faster. when i was at school there was this guy i knew who squatted well in the 400’s might have been above 500, just remember it being really good compared to how much he weighed, he was only 155lbs. He was top 5 in the NCAA in the 60m dash and some other one i can’t remember.
He’d power clean like 3 hundo as well. Unbelievably quick. He was 5’7 and i"d throw him alleys when we’d play ball at the rec center…dude was sick.
You just posted that your squat is 341. I’m just gonna be honest, that’s not anywhere near strong enough. I squat more than you and i play golf…and i only weigh 170.
I haven’t maxed out in awhile but i’m pretty sure i can get 400 hundo. Obviously you’d still whop my ass in a race but my point is as you get stronger you should get faster. This is good news for you, cause your already pretty fucking quick. Lots of room for improvement.
I didn’t see all those plyo’s you do…your right then. If your doing all those plyo"s then fuck the olympic lifts.
I’d be happy if T-Nation could pop out consisent 10.5 sec 100m sprinters that are strong as mofo’s, and the training is what was crucial to making it happen!
Some of these guys are on the way, and a 341lbs squat while it seems low shows huge potential. Thats how I see it.
What if he got it up to 500lb, which is entirely possible, and upped his vertical by 8", along with nearly a 50% increase in power clean.
Thats going to be a BUCK strong sprinter. Thats what is in the end.
Sprinters are some BUCK strong dudes for their size.
A squat is a knee-extension exercise. If they’re saying there is enough knee extension during sprinting, how can it be that there is not enough hip extension?
There might well be a lot of hip extenstion, but too much knee flexion exercises cause hamstring injuries i’m told. I have a bit of a record, so i’m gonna listen to this.I don’t think I have done enough hip extension before.
[quote]OooahhhCANTONA wrote:
There might well be a lot of hip extenstion, but too much knee flexion exercises cause hamstring injuries i’m told. I have a bit of a record, so i’m gonna listen to this.I don’t think I have done enough hip extension before.[/quote]
I’m not arguing that knee-extension exercises don’t cause hamstring injuries, I’m just saying that the quads are knee extensors.
Ben Johnson squatted 600lbs at a body weight of 175lbs. I don’t think squats will hurt, and I think thats whats going to come out of this is your going to have more intelligence in the matter than your coaches.
By the way, you Europeans or people that live in the cold. Your going to be your fastest and strongest when you are HOT - like a light sweat. Trust me on that.
Those of you in cold weather will be fastest in a body suit which holds in heat, and after you warmed up to a very light sweat.
My highest was 29 inches. My leg is feeling fine at the moment so I’m gonna train my legs tomorrow. And then with some added strength my aim is to my vertical jump up to around 32, then go from there!
Tomorrow should either be military press 5/3/1. Or a Repetition upper day. I’m undecided what to do. As I’ll be training bench 5/3/1 as my ME effort for a while now, because of not having a training partner.
Wow they must raise them slower across the pond. Here in the US your slightly above average high schooler runs at an 11.3 Auto time (not hand time). Lift those knees buddy