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Tips for faster running Runner
Hay /fit/ i have a resolution to run faster for my next and last season of track and field, i googled all over for training guides and excersize to help my task suceed, i was hoping if you guys can help me out i mean the whole shabang, diets, food, weight, sleep everything, oh and i am a sprinter
>> Anonymous
Sprinter huh what was your 400m time? As far as I know idk any real guide
>> Anonymous
What do you sprint, 100m, 200m, or 400m's?
>> Anonymous
A sprinter? Practice intense sprinting, tear up and rebuild fast twitch muscle fiber, and have a good diet.
>> Runner OP
>>228850


theese are my pesrsonal records 100m was 11.01, 200m 23.07, and 400m 53.4

The 2, and the 4 are my main focuses and will do anything to reach my potential I just need a guide for excersizez, diets, and all important warm ups as well

>>228857

Thanks do you happen to have a link or something
>> Anonymous
>>228882
no I dont have a link. I have never done track and field and Im not even a regular of the fit board.

But you need to build a ton of fast twitch muscle fiber, and the only way to do this is to do the exact thing you're working towards... fast sprinting...

Maybe you want to build up complementary muscle groups, or raise your metabolism enough to cut away some of your fat? Maybe you arent fat, maybe you just need more muscle mass to enable swinging your legs back infront quicker and quicker

just push yourself to the limit, maybe it would help if you ran with one of those parachutes behind you, or with someone pulling you back with a little tension as you run.

of course, diet will dictate your body composition and muscle generation rate
>> Anonymous
Ask your coach or look for a camp for track and field. Only thing I can think of is weight training, working on your core, since it's the source of the explosiveness off the blocks, ie your reaction time.
Are you doing indoor as well? Should think about that as well. Fatigue shouldn't be an issue when it gets to the outdoor season when you're already running those PR's.
>> Anonymous
Of course, continue sprinting, but you need to work on maximum strength. Heavy ass squats, deadlifts, and Olympic lifts. Lots of sets, a few reps.
>> Anonymous
Load up on 600s/800s. I worked for me and made 400s seem easy.
>> Runner OP
>>228947
Do you mean run full speed for 600/800s
seems like it could work.
>> Anonymous
>>228956

Yeah. Putting on some muscle would probably help, too.
>> Anonymous
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>>228925

This. Why do you think sprinters are all so cock diesel, from just running? Fuck no, they all do a lot of clean&jerks and snatchs, and heavy ones at that. Sprinting is an explosive, power derived sport, hence the Olympic weightlifting. It's the best power development training out there.
>> Anonymous
Okay you idiots "Olympic" weightlifting is strength-speed, in which the load is heavy however speed is less important. Sprinting and jumping is speed-strength, in which a lighter load is moved with much more emphasis on speed. Doing heavy "Olympic" lifts is a waste of fucking time for sprinting because it will only develop strength-speed, and the neural pathways have absolutely no fucking correlation to sprinting. God, not everything is "heavy weights low reps few sets!!11!". How many of you faggots ran track in high school?
>> Anonymous
>>229000
So you're saying it's better to C&J 100 lbs quickly than 200 lbs slowly? I find that hard to believe.
>> Anonymous
Yes, I am saying it is better to do sixty percent of your 1rm extremely quickly and that is why things such as jump squats and the power snatch, FOR POWER, ARE RECOMMENDED WITH LIGHT WEIGHTS SO THAT ONE CAN MOVE THE LOAD EXTREMELY QUICKLY.

Fuck it, let me go take a picture out of a real book that I own and not some fucking internet resource you idiots would typically go to.
>> Anonymous
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Here you go you retarded motherfucker, never talk shit about strength training again.
>> Anonymous
>>229025
What book is that? Looks interesting.
>> Anonymous
Supertraining by Mel Cunningham Siff/Verkhoshansky.
>> Anonymous
>>229000
>>229022

LOL you can't do Olympic weightlifting slowly, dumbass.
>> Anonymous
Do you honestly want to re-think what you have just said?

http://youtube.com/watch?v=L_X4oYO5alk

Look at Suleymanoglu's pulls at a load of his competition maximum. He pull it almost as slowly as a deadlift. Who the fuck are to talk about weightlifting? Do you even know how to do the lifts? You would be able to pull and squat under 70 percent of your 1rm than you would 95 percent. It's common fucking sense.
>> Anonymous
http://youtube.com/watch?v=Nj8UF0j2kYM

Also.
>> Anonymous
>>229000

What cesspool did you emerge from? God damn you're a fucking idiot
>> Anonymous
The greater strength you have, the more power you generate with each step off the ground, thus increasing not only stride length but also stride speed.

That speed-strength vs strength-speed is bullshit.
>> Anonymous
Power and strength are not entirely correlated, and also, the motor cortex employs sport specific limitations on power and strength so any power you gain lifting a barbell overhead will not transfer to anything other than POSSIBLY your sprint starts or vertical leap, however that is doubtful; because the neural pathways are not even remotely similar.

Why do you say it is bullshit? Siff is the most credible source you could go to. All you do is read shit on the internet. LOL, fag.
>> Anonymous
>>229102

Seriously, you're big on name dropping and whining but short on intellect. It's LOOKS like the bar is moving slowing, but those fuckers are pulling on it as fast as they can.

>>229134

Strength-speed and speed-strength are tightly intertwined, and not completely different neural pathways. If he improves his max lifting capacity and works on his sprinting, OP will be faster. Plain and simple. You're not smart enough to name drop Siff, so fuck off.
>> Anonymous
As fast as they can? Okay, that's rate of force development, STRENGTH-SPEED. You tell me I do not have the intellect to "name-drop" Siff, yet a few moments ago you said outright that his information was bullshit. You don't even own his material. I never said that the neural pathways of speed-strength and strength-speed are different, I said the neural pathways of the second phase (hip extension) in the snatch or clean is totally different from that of sprinting and jumping.

Go ahead and tell me why you think that the Hill curve is bullshit.
>> Anonymous
>>229146

Hey n00b, you're talking to multiple people, you fucking donkey. That right there just shows me how smart you are.
>> Anonymous
>>229150

LOL at>>229146
>> Anonymous
>>229146
Have you ever done a real olympic lift in your life? Have you ever done anything but high school track? Most high school sport programs are a total joke.
>> Anonymous
I currently run track at OSU.
>> Anonymous
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Everybody wanna be a bodybuilder, but ain't nobody wanna lift these heavy ass weightts....EXCEPT MEEEEEE
>> Anonymous
>>229175

AINT NUTTIN TO IT BUT TO DO IT
>> Anonymous
>>229175

LIGHT WEIGHT!!!!1111!!
>> Anonymous
>>229175
>>229198
>>229213
YEEEEAH BUDDY!!!
>> Anonymous
>>229000
0/10