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Old 04-08-2007, 01:02 PM   #1
Mahargg7715
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Question Getting Faster???

Hey i was wondering what leg excersises that would help u get faster like speed and running wise?? Thanks.
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Old 04-08-2007, 01:29 PM   #2
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Aside from running...I've seen alot of people dramatically increase their speed from squatting, that's my advice. Hop in a squat rack.
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Old 04-08-2007, 04:38 PM   #3
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I think there are a couple things to consider. One is any strength imbalances. If you just start squatting you can exacerbate a quad or ham dominant situation so that needs to be addressed. Then if you don't have a lot of base strength then squats can help. But in the long run conventional squatting will be counterproductive. It comes down to this: you squat slow but you want to run fast.

Most of the squatting should be jump squats as far as running faster is concerned. Most lifts should be olympic lifts..the more explosive the better. Plyometrics are great. Upper body strength is important to. A strong bottom and weak top can lead to an unbalanced and weak rhythm. Core strength that you develop through the olympic lifts and also from speed deads is important.

Of course the number on way to get better at anything is to do that thing. It all comes down to specificity.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 04-08-2007, 05:09 PM   #4
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definately cleans and snatches and other olympic lifts will help. they helped me get quicker then some other guys on my football team, that or they got slower, idk which (they did gain 15 pounds).

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Old 04-08-2007, 07:50 PM   #5
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After a few months of squating I could tell a difference in my speed around the softball diamond. Not a significant difference but just a bit faster

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Old 04-09-2007, 09:43 AM   #6
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Are you a sprinter or long distance runner?
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Old 04-09-2007, 12:28 PM   #7
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^^ that is the most important question here. If your a long distance runner, I would stay out of the gym. Adding muscle mass will only hinder your distance capabilities.

As a sprinter, I would work plyometrics, dots, foot work, and other intensity type movements. I wouldnt heavy squat,deadlift, or legpress, i've seen many many people slowed down by thier added muscle mass and loss of flexibility.

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Old 04-10-2007, 07:04 AM   #8
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Quote:
Originally Posted by Eric3237
I think there are a couple things to consider. One is any strength imbalances. If you just start squatting you can exacerbate a quad or ham dominant situation so that needs to be addressed. Then if you don't have a lot of base strength then squats can help. But in the long run conventional squatting will be counterproductive. It comes down to this: you squat slow but you want to run fast.

Most of the squatting should be jump squats as far as running faster is concerned. Most lifts should be olympic lifts..the more explosive the better. Plyometrics are great. Upper body strength is important to. A strong bottom and weak top can lead to an unbalanced and weak rhythm. Core strength that you develop through the olympic lifts and also from speed deads is important.


Plyometrics are a must to increase speed. Also dragging a sled is another method to developing great speed. If you don't have a sled, drag a bunch of old tires or something heavy, just make sure you do it somewhere that they won't mind there lawn being torn up.

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Old 04-10-2007, 09:06 AM   #9
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Don't think sled dragging is a good idea. It would be better for developing muscular endurance than it would for speed. It's one of those things like putting on ankle weights that sounds good but doesn't work in reality. It comes back to moving slow to train speed. The things you do to train need to be closer in nature to the thing you're training for.

Moving slow with a sled reinforces moving slow. Also running is VERY form specific. If you've ever run track you'll know that you have to get down your technique and improve that to go you fastest. Dragging something changes the mehanics too much. Puts you in a position conducive to dragging NOT sprinting. You would get MUCH more benefit out of regular sprint drills without a sled.

I think sled dragging would be great for GPP. Great for improving work capacity. Strengthening the posterior chain. Great if your a strongman . But look at how you drag things as opposed to what you want to do to run fast. To drag something you STAY DOWN LOW. If you are in a sprint race the key is to reverse off the block and GET UP HIGH as quick as possible. Staying down low and moving slower = a bad way to get faster. That said it's probably a great supplemental thing for here and there. Just like strength training. But it should not be a main component of "speed" training.

Last edited by EricT; 04-10-2007 at 10:03 AM..
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Old 04-10-2007, 09:59 AM   #10
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Quote:
Originally Posted by Eric3237
Don't think sled dragging is a good idea. It would be better for developing muscular endurance than it would for speed. It's one of those things like putting on ankle weights that sounds good but doesn't work in reality. It comes back to moving slow to train speed. The things you do to train need to be closer in nature to the thing you're training for.

Moving slow with a sled reinforces moving slow. Also running is VERY form specific. If you've ever run track you'll know that you have to get down your technique and improve that to go you fastest. Dragging something changes the mehanics too much. Puts you in a position conducive to dragging NOT sprinting. You would get MUCH more benefit out of regualar sprint drills without a sled.
Yes, the sled angle is a little awkward but it was a suggestion to put on top of any other training. I know I've seen football players use sleds and definitely use parachutes for power and speed off the line.

The sled will make you move "slow" but when using the sled or better yet a parachute, you have to keep your legs pumping and knees high at a fast pace.
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