Improving my speed!

**Bob Balco** · 07-20-2004, 09:42 PM

I run a 9.89 100, I hit Jenny Finch fastball 500 ft then banged her doggy style, I benched 600 pounds for reps at the Yahoo! gym, and I also scored 4 touchdowns for polk high.

Just like bodybuilding a little genetics goes a long way in sprinting. So unfortunately scrubs liek me with too much slow twitch can do very little to improve speed. Bets thing that worked for me was the Strength Shoe. Worked realyl well for my verticle jump but the time it shaved off my 60 was 2/10 of a second on a realyl good day.

**enid_sprinter** · 08-05-2004, 11:50 AM

....

**morfeuss** · 08-05-2004, 02:13 PM

to improve speed i may propose some olympic lifts
power cleans and some power snatch may help a lot.as its a very dynamic exercise. squats surely helps in the explisivity if you add weights.
also jumping on stairs,...and many dynamic exercises.

**enid_sprinter** · 08-07-2004, 04:49 PM

Yea those lifts do help allot. just dont lose your flexibility, always stretch really good when done. sprint drills are probably one of the best for improving speed.

**enid_sprinter** · 08-07-2004, 04:49 PM

running down hills is good too, it simulates running 110% percent when your only running 75%.

**clampitt** · 08-09-2004, 11:41 AM

stimulates wha?????????

**clampitt** · 08-09-2004, 11:41 AM

stimulates wha?????????

**clampitt** · 08-09-2004, 11:41 AM

stimulates wha?????????

**enid_sprinter** · 08-09-2004, 12:26 PM

it simulates running faster. its a good way to gain speed.

**bluethunder** · 08-10-2004, 12:02 PM

I have a relative(dad says not really sure) who was the greatest distant runner. Holds the record for 9 gold medals still tll this day.( I think Carl Lewis tied it a few yrs back). During the 20's "THE FLYING FIN" who ran with a stop watch.. When I was in the military basic training they put me on the 440 relay. I ran 3rd& one time 4th. They were screaming go PAVVO! Hell I have no genectics for running haha

**builtthekid** · 08-10-2004, 12:08 PM

I dont exactly have track speed but when it comes to football
and stoping and chasing the run I guess im pretty good at that.
Find the angle and go.

**kdawg21** · 08-12-2004, 05:57 PM

Core Trunk training

**Flexor** · 08-17-2004, 11:24 AM

I ran 100 in 11.8 last year. I haven't sprinted since, I tried it, and I ended up on the ground with terrible pain

I'm currently training again for the coming football season (soccer). I find that spring hops are a great way to develop explosive power and agility. Weights are a no no, they will thicken your legs up and make them powerful, but slow.

Sprinting is all about moving your legs as quickly and powerfully as possible. I run or cycle three times a week now, I vary it each week, for cardio fitness. For sprint training I do spring hops (comparable to tricep extensions), which also strengthens the knees and is very good for them, and I do as many sprints as I can one after the other until I feel sick.

It seems to work for me. I can also do a huge standing jump because of the spring hops and it helps me with high jumps and long jumps.

**enid_sprinter** · 08-19-2004, 01:29 AM

Originally Posted by Flexor

I ran 100 in 11.8 last year. I haven't sprinted since, I tried it, and I ended up on the ground with terrible pain

I'm currently training again for the coming football season (soccer). I find that spring hops are a great way to develop explosive power and agility. Weights are a no no, they will thicken your legs up and make them powerful, but slow.

Sprinting is all about moving your legs as quickly and powerfully as possible. I run or cycle three times a week now, I vary it each week, for cardio fitness. For sprint training I do spring hops (comparable to tricep extensions), which also strengthens the knees and is very good for them, and I do as many sprints as I can one after the other until I feel sick.

It seems to work for me. I can also do a huge standing jump because of the spring hops and it helps me with high jumps and long jumps.

i might be confused, but are you saying weight training makes you slower? that is ridiculous. every pound of weight you put on in crucial sprinting muscles like the quads, hams, and abs, will more than carry there own weight.
you will never find a pro sprinter who doesnt live and die in the weight room in the offseason. just look at our legs. thats aint from just runnin.

**Flexor** · 08-19-2004, 05:33 AM

Originally Posted by enid_sprinter

i might be confused, but are you saying weight training makes you slower? that is ridiculous. every pound of weight you put on in crucial sprinting muscles like the quads, hams, and abs, will more than carry there own weight.
you will never find a pro sprinter who doesnt live and die in the weight room in the offseason. just look at our legs. thats aint from just runnin.

sorry, let me explain what I meant...i didn't mean that the extra weight is the problem.

a lot of people do JUST weight training and they have huge powerful legs. they couldn't sprint to save their lives though. If weight training is combined with sprint training you develop powerful quick muscles. Even though the amount of slow and fast twitch muscles in our bodies is determined at conception, there are things that can be done to make our muscles behave differently.

If a person just trained aerobically they would get large muscles, but they wouldn't be much better at sprinting, however if they combined their exercise with anaerobic sprinting they would not only be an endurance athelete but they would be a pretty quick one too.

I agree that pro sprinters have huge muscles, but cycling can develop ones that large if done hard enough, running, maybe not.

**latino_athlete** · 08-19-2004, 05:20 PM

orralle

**willlem** · 08-20-2004, 05:04 AM

What about Juicing up to enhance performance? what are common cycles?
I heard pro's actually get 3weeks on- 3weeks off, they use quick T, hgh, nerve stimulants.. and stuff we dont even hear off..

anyone got a clue?

**enid_sprinter** · 08-22-2004, 01:46 AM

yea. insulin , hgh, EPO,test. prop., test susp, clen , andriol , THG, anavar . those are some common products used by pro's. most use 4-5 different kinds for 3-4 week short cycles.

**enid_sprinter** · 08-22-2004, 01:47 AM

perscriptoin ashtma, allergy, and pain relievers are a neccesity as well. even if you dont have asthma allergies or pain,

**number8** · 08-27-2004, 05:24 AM

Originally Posted by goodtobeapimp

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

seld, cleans and walking lunges with sprints after is the way to go

**builtthekid** · 08-27-2004, 05:59 AM

Dawg the more u do explosiveness drills like plyo the better you will
be able to move on the track you will be more cordinated.

**100m champ** · 04-10-2005, 10:51 PM

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

Hey im wondering what exercises would someone need to do to strengthen there hips??