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2003/01/30, 11:58 PM
this is a question to the track ppl or just anyone in general who knows how to help out the legs for speed gain. Is it better to do more sets of squats over reps? And should weights even be used? I dont want mass gain on my legs just enough muscle to help me sprint. ANy suggestions at all will help thank you.
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2003/01/31, 03:28 AM
You should start jumping!!!
Of course you can once in a while try to do VERY heavy squats (1-3 repetitions) for strength but other times take extremely light and do jumping squats (watch your knees!).
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2003/01/31, 10:48 AM
Heavy squats are better than high reps as you are not looking for endurance you are looking for power. The best way to increase speed it to work on it: sprints, hills, suicides, jumping rope etc. Do an internet search on plyometrics. These are exercises for explosiveness and speed. Don't neglect general weight training tho. I'm sure you have noticed that the worlds fastest sprinters are not exactly small. Hope this helps.
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GRS
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2003/01/31, 01:19 PM
I seem to get the best results from lunges. Use a weight that you can do 20 reps w/each leg until you reach muscle failure. Do 5 Sets.
Also try power shute running.
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"Get everthing you want--just make a little change now"
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2003/01/31, 03:46 PM
Thanks alot!! this really helps.
And Philia2- When you say "Watch your knees!" can you please tell me what you mean? i heard from somone that if my knees go past my toes when i land that can hurt my knees in the future (for jumping squats). Is that what u mean?
Once again thanks all.
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2003/02/04, 02:06 PM
Don't do slow exercises! You're basically teaching your muscles to be slower. I also wouldn't advise high-rep training to failure. You're not looking for muscular fatigue, but for power. Do fast tempo calf raises and things like jump squats. Try to find a plyometric workout (like the one at http://www.biggerfasterstronger.com/). Generally weak links for foot speed are in the calves. Ask a track coach to teach you sprint drills (knee ups, power skips, etc.). Use compound movements like squats and deadlifts for very heavy sets of 2-3 reps. Make sure to switch up your routine every 6-12 weeks or so
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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