Best quad exercise for speed

[Bacchus]

I'm trying to improve my speed by the Spring (Spring Season) and from running sprints recently I would say that my quads need to get stronger. I imagine you guys want me to squat, but I already do. I don't have great knees, unfortunately, and I took Louden's advice and went with a wide stance during squats. This helped a lot, but it's not hitting my quads hard anymore. What do you suggest I add in (I'm not doing really any direct quad work right now)?

Exercises that I do that might have some effect on my speed:
Power Cleans (2x a week)
Hamstring Curls
SLDL
Squats
Light Sumo Deads
A little bit of dynamic calf work (usually I'll just jump as high as possible for around 30+ reps using just my calves and do 1 legged calf raises on the stairs) .. 2x a week
Hanging Hip/Leg Raises (2x a week)

I also have pretty good hamstring flexibility thanks to the SLDL, but I don't know that my quads are that great in that area. Keep in mind that my knees can't support too much weight.

Thanks.

 

[bignate73]

by the spring i would assume you mean out of the starting position. basically in that position you are in a big lunge so dont discount glute/ham strength for driving those hips up.

if i misunderstood "spring", then ignore me. hehe.

 

[Bacchus]

Well, that still helps, but I meant by the spring season.

 

[coolcolj]

Bulgarian split squats are not bad. Step ups etc

quads are important for accleration

 

[bignate73]

LOL....you meant "Spring" like flowers blooming.....

i thought "spring" like "BOING!"

alright, im a dork.

 

[JJFigure]

What about front squats? Can you do those?

 

[Bacchus]

CoolColJ, can you give me a video of a Bulgarian Split Squat? Google and Exrx didn't give me much other than it seems sort of like a step-up.

Front squats are also pretty tough on my knees..I was hoping there would be something that's not too bad.

 

[coolcolj]

These may actually fix your knee..

http://www.defrancostraining.com/pics/images/pics/pic_jiannuzzi.jpg

make sure you knee go forward to hit the quads through a fuller ROM, especially the VMO. VMO definitely gets used a bit when accelerating.

http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=147

 

[Bacchus]

Thanks a bunch!

 

[collegiateLifter]

wheres the snatch grip dead lifts?

 

[Bacchus]

Well, I'm 17 and I don't want to get injured. I know you guys think I could still do ME Squats every week, but I have a couple problems I have to work around so that I don't have to stop my training..

I have bad lumbars, a mild case of sculleosis, osgoodschlaughter's(sp?) disease in my knees, and (perhaps it's OSD related, I'm not sure) it really hurts putting pressure on my right knee, and left knee isn't great either.

And so, I just do deads once a week for grip work, as I'm really afraid of messing up my back. I started off grabbing a weight I can do for 20 seconds, deadlifting it and holding it, then moving up 5 lbs a week.

Doing SLDLs pretty much since I started lifting (about a year ago) with relatively high reps has helped me with some of my back problems, fortunately. I figure in another year I should be able to do real deadlifts.

Thanks for the help, though..

 

[coolcolj]

reverse hypers!

 

[louden_swain]

What about exercises not used in a gym?

 

[collegiateLifter]

Well, I'm 17 and I don't want to get injured. I know you guys think I could still do ME Squats every week, but I have a couple problems I have to work around so that I don't have to stop my training..

I have bad lumbars, a mild case of sculleosis, osgoodschlaughter's(sp?) disease in my knees, and (perhaps it's OSD related, I'm not sure) it really hurts putting pressure on my right knee, and left knee isn't great either.

And so, I just do deads once a week for grip work, as I'm really afraid of messing up my back. I started off grabbing a weight I can do for 20 seconds, deadlifting it and holding it, then moving up 5 lbs a week.

Doing SLDLs pretty much since I started lifting (about a year ago) with relatively high reps has helped me with some of my back problems, fortunately. I figure in another year I should be able to do real deadlifts.

Thanks for the help, though..

snatch grip deads and full ass to calves squats are not absolutely neccessary, but definately worth trying out.

Ultimately you are gonna have to strengthen your back and your knees. SLowly and patiently perhaps, but it is neccessary.

Deadlifts and snatch grips definately require good form and are taxing on your back--- with a little bad form and a little too much weight I hurt my back doin snatch grips about a year ago.

I can sympathise with you on Osgoods... as I had that really bad in my right knee. However, i really regret that I was afraid to train my quads during the time it bothered me (till about midway through highschool) and as a result i had really weak quads. If i could do it over again, i would take a few months off of normal sports and work on my leg extensors primarilly with deep squatting and gradually add weight. This should allow your tendons and other connective tissue to get stronger in your knees. Weak tendons as i recall are the cause of Osgood's.