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  1. #1
    pal
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    Question Improving my speed!

    Wow.. cool.. I guess i'm the first person to every post in this part, and i'm posting specifically in this forum becuase I have a question.. does anyone have any training method for improving my sprinting speed (100m and 40yard/dash)??

  2. #2
    nsa
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    Stretch out everyday, lift to strengthen your glutes, quads, calves, hams and hips. Most people don't realize how important hips are in running. Your turnover(moving from end of stride to start of stride) is directly linked to your hips

  3. #3
    bad_man's Avatar
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    My college football coach had us work out with a track coach in the off season. I was hardly a speed demon, but we received a lot of great info on training and technique. I'll try to dig up some of my old notes over the next few days.

    In the meantime, I'm sure there are some members that are experts on the matter.

  4. #4
    Hypertrophy's Avatar
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    Just curious, what is your best 100m time?
    My friend just qualified for the olympic trials which are July 8 in california.

  5. #5
    nsa
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    Wow. thats pretty hard to qualify for Olympic trials. I ran 10.9 open in my senior year.

  6. #6
    Hypertrophy's Avatar
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    Thats weird, because he ran a 10.12 at the NCAA's two weeks ago in Texas?

  7. #7
    inheritmylife's Avatar
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    Quote Originally Posted by nsa
    Wow. thats pretty hard to qualify for Olympic trials. I ran 10.9 open in my senior year.

    I ran the same. Thats a good time.

  8. #8
    inheritmylife's Avatar
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    Quote Originally Posted by Hypertrophy
    Thats weird, because he ran a 10.12 at the NCAA's two weeks ago in Texas?
    and?

  9. #9
    Hypertrophy's Avatar
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    As you can see, i am not a sprinter and not great at times, hehe.

  10. #10
    Hypertrophy's Avatar
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    Well, i thought you guys ran faster and didn't qualify for anything, but. . .

  11. #11
    inheritmylife's Avatar
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    Quote Originally Posted by Hypertrophy
    As you can see, i am not a sprinter and not great at times, hehe.

    Well, 10.12 is fast. Really fast.

  12. #12
    inheritmylife's Avatar
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    Quote Originally Posted by Hypertrophy
    Well, i thought you guys ran faster and didn't qualify for anything, but. . .

    That was my time in HS. I didnt run track. I played soccer and lax.

  13. #13
    Hypertrophy's Avatar
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    I know, for some reason at first i thought a 10.9 was faster, but i am catching on.

  14. #14
    system admin is offline Owner
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    My best time was a 10.92 in Highschool. I was only 120 then... Im 190 now :-) I probably run a 13.5 now hahah

    BC

  15. #15
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    Quote Originally Posted by system admin
    My best time was a 10.92 in Highschool. I was only 120 then... Im 190 now :-) I probably run a 13.5 now hahah

    BC
    Hey Brian, nice work on making another great addition to the site. This definately adds a new dimension to it.

  16. #16
    inheritmylife's Avatar
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    Quote Originally Posted by system admin
    My best time was a 10.92 in Highschool. I was only 120 then... Im 190 now :-) I probably run a 13.5 now hahah

    BC

    I bet you'd be much faster than you think. With training, you could repeat that time I bet.

  17. #17
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    r u all talking about 100 meter or yard????

    and back then(i dont know how old u guys r ) did they use electric timing like they do now in some high school track meets (usually the big oneswhere they used electric, its expensive to buy i think)

  18. #18
    pal
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    my 100 m is about 12.. and my 40 yard is like 5.2 but we were running that on grass.. not a track!!

  19. #19
    frank_frank's Avatar
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    Quote Originally Posted by pal
    my 100 m is about 12.. and my 40 yard is like 5.2 but we were running that on grass.. not a track!!
    how old r u

  20. #20
    Quake is offline Member
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    Quote Originally Posted by nsa
    Stretch out everyday, lift to strengthen your glutes, quads, calves, hams and hips. Most people don't realize how important hips are in running. Your turnover(moving from end of stride to start of stride) is directly linked to your hips
    What exercises do you suggest for strengthening hips? I'm currently in physio for recovery from hip problems (muscular and joint). Any suggestions would be much appreciated!

  21. #21
    system admin is offline Owner
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    Quote Originally Posted by dirtybrit55
    Hey Brian, nice work on making another great addition to the site. This definately adds a new dimension to it.
    I personally like the new addition myself! It will be great to see how it goes.

  22. #22
    sepjuice is offline Anabolic Member
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    in high school the best 40 time i ever had was at the GA state combine i ran a 4.48.i felt like i ran faster the 2,3rd time but they got slower.i weighed 170 then.i can probably run a 4.7-4-8 now.haha.

  23. #23
    c_ville's Avatar
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    i run about a 12.25 sec. 100m.. and i want to shave that down to low 11's. just like vertical leap.. i noticed that my speed improved with plyometrics.

  24. #24
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    Parachute running, Inclined sprints,sled pulls, any lift that involves quickness...ex. power cleans...

  25. #25
    animal-inside's Avatar
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    ya if someoen coudl post a good 30-60 min running/springting workout desgigned to boast speed and agility I woudl deffinitly appriciate it!!!

    a routine that dosne't need fancy equipement.

  26. #26
    dr.shred's Avatar
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    It depends on what race you are trying to prepare for. The forty you would want to concentrate on short springs 20s and 30s and for the 100m it would vary. Some days you would want to sprint 110s the corners of the track, 50s, block starts, and obviously 100s. I ran a 10.9 in high school only because I trained more for the forty than the 100. Ran a 4.43 in the 40 my junior year.

  27. #27
    dalcowbag's Avatar
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    Quote Originally Posted by animal-inside
    ya if someoen coudl post a good 30-60 min running/springting workout desgigned to boast speed and agility I woudl deffinitly appriciate it!!!

    a routine that dosne't need fancy equipement.
    well you dont really need to running around and sprinting for an hour. Just like you dont work your Biceps for an hour. The key to to always change it up. One day do the 300 yard shuttle. the next time do HIIT style triaing. then take time to work on your start the next day. and then maybe the next day work on the stride length (very important). Here is an example of the week i have coming up for my sprint/agility work:

    wen.
    Hollow Sprints (on a track sprint 100, jog 100, sprint 100, walk 100. .do 7 laps)

    sat.
    5 yard pro agility ( 5 to left, 5 to right)
    10 yard pro agility (5 to left, 5 to right)
    dot drill (2 sets)

    sun.
    stride the latter ( stride 10 yards and back, 20 yard back, ec ect till you hit 100 yards and back)

    thats just a sample of my week, it cahnges everyweek

  28. #28
    dr.shred's Avatar
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    I agree...you have to constantly change it up.

  29. #29
    dalcowbag's Avatar
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    and i agree on what some bros said b4. . .power cleans, plyos ect. . all help get that explosive speed and agility

  30. #30
    gettintheir's Avatar
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    At 200 lbs, i ran a 4.4 forty and a 10.8 100m my senior year. My best my junior year was 4.68 forty and an 11.3 10m. THe thing that improved me speed the most was barbell lunges, and straight leg dead lift. I used the glute-ham machine too. Those are some of the best exercises for building speed as far as lifting. and like someone said before stretching alot. Another good thing for speed are those Jump Sole shoes, they work good for your calves and stretch our your achillies tendon.

  31. #31
    EastCoaster's Avatar
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    Played college football & track

    My best times:

    Indoor
    55 meter dash - 6.3
    100 meter dash - 11.1
    200 meter dash - 23.31
    400 meter dash - 51.52

    Outdoor
    100m - 10.87
    200m - 22.7
    400m - 49.3


    40 Yard Dash on grass by hand - 4.42

    40 Yard Dash on indoor turf by laser - 4.55
    Last edited by EastCoaster; 07-02-2004 at 12:32 PM.

  32. #32
    pal
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    Quote Originally Posted by frank_frank
    how old r u
    14, yea I know its bad, but I haven't trained my speed for a long time, I think I have an alrite 100m because I used to sprint that for long times a while back.. I loved track, (the 100m time was from last year) and the 40 yard was from a couple of weeks ago, I never did 40 yard last year!
    Thanks for all the replies, I will train hard!

  33. #33
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    I am going into senior year of highschool looking to cut big amounts of time but I got a screwed up knee right now so I am stuck doing only romanian deads.
    4.6 40dash
    11.42 100meter (not very good time pulled hamstring halfway through season) Every larger school has a electronic timing system now
    I am 200 lbs

  34. #34
    morfeuss's Avatar
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    may help in sprints

    hi
    sorry, i did not real all posts.
    i may advise to do some olympic weightlifting.
    that will help u a lot in explosivity and flexibility

    the power snatch and power cleam is of great help to dprinters, and also many heavy front squats until you puke.

  35. #35
    needle's Avatar
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    11.2 100
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    run the forty in 4.5 on grass - for some reason I get slower after 50 yards lol
    college football player

  36. #36
    3Vandoo's Avatar
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    3 weeks and 4 days on the 40's here

  37. #37
    slizzut's Avatar
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    Quote Originally Posted by pal
    14, yea I know its bad, but I haven't trained my speed for a long time, I think I have an alrite 100m because I used to sprint that for long times a while back.. I loved track, (the 100m time was from last year) and the 40 yard was from a couple of weeks ago, I never did 40 yard last year!
    Thanks for all the replies, I will train hard!

    14? You're not supposed to be on these boards

  38. #38
    Badgerman's Avatar
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    Hey you guys have some great times.......I'm impressed.


    Would var be appropriate for a H.S. football player to just maintain weight through the season? Say 10mg a day. Last year he lost 15 lbs of muscle during the season since the BF was already low. Lots of running playing both ways. Alot of his teamates were into heavy cycles of test, equipoise , etc.etc
    but we don't want any height inhibition and health problems. He's had a couple D-1AA coaches approach him at camps so we don't want to get light during the season. I understand Var was designed for use during the growth spurt. He's looking at playing strong safety

    I guess I should post some stats:
    5'9" 190lbs 225 10 reps bench 290 max
    450 max squat.
    4.5 40

  39. #39
    boistheman is offline Associate Member
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    Im not gonna say its a bad Idea cause I'm 19 and I am gettin ready for my 2nd cycle (which I will be doing during the season).I wish I had never used AS though. anyway I just think it depends on the athlete himself if he feels that he has reached a plateau that he can't over come then I say why not cause I took off .3 sec off my 40 to run a 4.7 and I also gained 17 pounds to be at 230. But the right thing to do is to tell him to wait untill he's atleast 21, I wish I had.

  40. #40
    Badgerman's Avatar
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    Boistheman....what was your first cycle? .3 sec is a big improvement.

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