Best Exercises For Speed | Weight Training For Sprinters | ATHLETE.X

Best Exercises For Speed | Weight Training For Sprinters | ATHLETE.X


do you want to run faster than this
videos for you what’s up YouTube this is Cody Bidlow with ATHLETE.X today we’re
talking about the best exercises you can use in your training program to promote
running as fast as possible improving acceleration and improving top
speed now this first video is going to be an overview of different categories
of exercises and specific exercises you can use in later videos we’re gonna go
over all of these in more depth and break them down so we’re gonna have one
on strength one on power when I apply metrics etc so make sure to subscribe
hit that notification bell so you know when those videos are coming out now
before we start in order to build the most holistically developed athlete we
need to work all points along the force velocity spectrum we need to work at
different loads different velocities different postures different leg
positions and all of these things when put together can give you quite a
complete package which makes the athlete have the greatest capabilities in the
long run depending on your specific needs you might use more or less of any
of these given exercises but throughout my time pursuing running as fast as
possible these are the bang for your buck exercises that I’ve found to be
highly effective in a wide range of populations and that if you utilize them
in your program in a progressive manner where you’re progressing them over time
in a logical way that you will run faster so let’s dive into it now the
basis of your program needs to be strength if you don’t have strength
you’re never gonna be able to produce a lot of power and you’re gonna get hurt
really easily one great way to do this is with conventional deadlifts another
is box squats another is rdls another is split squats there’s a wide range of
exercises you can use it just depends on what you’re trying to get out of it a
deadlift is going to hit your calves a little bit more than a squat squats
gonna load your posture differently probably hit your quads a little bit
more if you are trying to work on acceleration you might want to use a
rear leg elevated or a split squat variation
and if you find that you squat a lot but it’s not transferring to the track
that’s when you want to consider some more split squat variations in your
program once again Romanian deadlifts those are a great way
to develop hamstring strength back strength and overall full body strength
once you have a basis of strength and your force outputs are good now we need
to make those force outputs faster that’s where we bring in clean grip high
pulls as a way to transfer that low speed high force strength into higher
velocity and slightly lower force strength
now you can progress this over time you can start heavy go to lighter start
later go to heavy whatever you want to do but eventually these need to transfer
into becoming power cleans hang cleans power snatches med ball throws other
exercises where you’re tossing a heavy load into the air or down the track or
whatever it may be launching propelling displacing mass in a high velocity and
high force manner you can use different starting positions you can use jump
squats is a great way to increase the velocity of the outputs that you’re
using and these are really a great way to blend the strength that you’ve
developed saying a squat into a high velocity power output movement once you
have the power outputs down we need to talk about special strength special
strength is going to target the areas of your body that are prone to injury or
that are highly important for sprint performance this is where we talk about
hamstrings hip flexors adductors calves the muscles that are really driving
sprint performance and also the muscles that tend to be injured we can use
Nordic hamstring curls to target the knee Dom in a hamstring group such as
the biceps femoris long and short head we can use a single leg eccentric back
extension the target the semimembranosus and semi tendonosis those tend to be
injured when you’re sprinting upright the biceps femoris tend to be injured in
acceleration so if you’re having issues with acceleration maybe need to work the
biceps femoris you’re having issues with top speed
maybe you need to on the semimembranosus and semi
tendonosis the longer muscles of the hamstring group if you find that when
you hit the ground you aren’t very reactive you aren’t bouncing off the
ground and maybe you need more ain’t ankle stiffness and joint stiffness this
is where a smith machine movement like a smith machine a switch is important you
load on your back you get the front of your foot on a box and you do an a
switch you maintain a tall posture you maintain a strong core strong ankle
strong knee and you switch its you’re working coordination postural strength
both things that are very important for sprinting lastly you could work your
calves with the seated calf raise this is going to target acceleration whereas
the smith machine a switch is going to target more top speed plyometrics are a
great way to transfer that power output into a higher velocity output which
ultimately will help you produce higher speeds on the track these are also going
to develop the tendons more so than the muscles if we want to break it down
further and you can use a variety of exercises you can use a split squat jump
to target acceleration you can use a bilateral box jump or depth jump to
target just whole body elastic force and power outputs you can use single leg
depth jumps you can use single leg box jumps as a way to get a little bit more
specific it’s a target sprinting in a way that is more applicable to the
demands that are incurred by the body when you sprint I like single leg box
jumps as a way to sort of blend the bilateral box jump work into something
like a single leg depth jump and stiff leg hops are a good way to also prepare
the body for when you get into doing depth jumps I like to do bilateral depth
jumps but ultimately I think single leg depth jumps are gonna be more potent of
a stressor for the body since what we do on the track is in a single support
position the way the muscles and the joints have to absorb that force is very
unique and you don’t receive those same benefits when you do something on two
legs or a double support position so over time once you’re advanced enough
and comfortable enough with your body and your strong
powerful you need to eventually bring in some kind of single leg jump variation
you don’t have to do depth jumps you could do single leg hops single leg
cycle bounds you could do alternate leg bounds whatever but you need to work
jumping power outputs and you know high velocity force outputs on a single
support sleds are probably the number one way to utilize something that uses
high force in a way that is going to help you on the track particularly in
acceleration we start with heavy sled pulls where we walk or March and then we
progress into Sprint’s once you are you know posture really strong enough and
you have the coordination down to increase the speed we want to do these
at high loads so we’re thinking 50% 60 70 maybe 80 percent of body weight if
you’re quite proficient and this is gonna really force you to produce high
forces at relatively high velocities early in the run and if you are
competent in early acceleration they’re gonna help you extend that acceleration
out further so that instead of striking the ground vertically at 10 meters
you’re still striking back if you watch Cristian Coleman he strikes back for
probably 30 meters now we’re probably never gonna get there but we can try and
sleds are a fantastic way to do that lastly Sprint’s are the number one way
to improve speed we want to incorporate acceleration work but really what’s
gonna drive running faster and reaching higher maximal velocities is by doing
maximal velocity work this means running 30 meters 40 meters 50 meters 60 meters
at a time doing it at maximal intensity with a good amount of rest and doing it
in a way that progresses over time to challenge the body in the way that is
specific to your needs you want to run with good technique because this is
gonna not only make you run fast but it’s also gonna prevent injury and you
want to plan it around the other training that you’re doing such that
you’re not sprinting on the track when your hamstrings are so tight that
they’re gonna snap when you run you need to go to the track when you feel like
you can put out maximal energy so you can get the most out of it and run as
fast as possible run fast you’re developing skills to run
even faster should be logical but if it’s not trust me it works
if you incorporate these exercises in your training program and you do them in
a progressive manner over time you will see improvements in your speed it may
not happen immediately if you go deadlift 500 pounds today you might not
run very fast tomorrow it’s probably gonna be quite fatigued also doing
something once is not likely to really stick with your body but if over time
you do it say you work strength for two months and then you move into a more
power dominant period and then over time that that power work becomes higher
velocity power work and then you start to blend in some plyometrics you blend
in some sleds all the while you’re out on the track doing your sprint training
and then eventually once you’re closer to season you drop the really heavy
stuff you stick to the very specific things the things that are most specific
to the demands of your sport in our case sprinting and what you’ll find is that
all the stuff you did months ago is gonna culminate into giving you a
fantastic foundation of output which you can utilize on the track to run very
fast by using this type of setup I’ve had multiple PRS this year in my
training and I think you can too so I really would advise you to consider
utilizing these these exercises this is not an end-all be-all list there’s
plenty of other things you could do there’s plenty of accessory movements
you can do but bang for your buck for the amount of time and energy you have
in your busy life if you incorporate these exercises and you do them over
time in sort of the same order that they are presented in this video or at least
an order of focus over time you will run faster so thank you guys for tuning in
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this is Cody Bidlow with ATHLETE.X signing out