Interesting article with respect to strength work for sprinting speed

[coolcolj]

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=269

LOoks like I'm doing the right things

 

[ghettostudmuffin]

Redundant unfinished post.

 

[coolcolj]

It's not so much the exercise or the program that I'm speaking of but the guidelines on increasing force and decreasing coupling time to run faster

 

[JohnRobHolmes]

wow. i think that article will change my focus a little. if i could gain my strength without gaining size, my goals would be much easier to meet.

 

[ghettostudmuffin]

What am I smoking? Another redundant post, my bad.

 

[ghettostudmuffin]

I suspect any article/program that does away with squats.

If you did a similiar program with deadlifts AND squats I think the results would be even better than deadlifts alone.

Also, if you added more sets and kept the reps the same and slightly lowered the % of 1 rep max used, and ate a caloric surplus you would suddenly find this program very efficient at putting on muscular bulk and strength. The only reason this program doesn't put on much mass is becasue these girls aren't eating a caloric surplus and the use of low sets and reps rather than moderate to high sets and low reps.

Also what they don't explain in the article is that hamstring strength is actually more important to fast running than quad strength, BUT the quads still ahve to ber very strong. So the heavy deadlifts help strengthen the hams and glutes which leads to improvements. Why not just squat and deadlift for low sets and reps?

Nothing really new in this article that I can see except the "mass-specific force" theory which oops, isn't new.

 

[coolcolj]

author says

The workout was 3 consecutive days per week, not 6 days per week.
The 3rd day was always the heaviest day, and it often was the day before a meet.
we've done 4 straight and 5 is possible but not necessary.
The full workout can be completed in about 75 minutes or less. A significant portion of that time is taken by the 5 minute rest time between sets.
(the reason for 3 consecutive days? It fit my schedule at the time but it also shows the minimal need for recovery)
Squats are counter productive to this workout for several reasons
Bodyweight and mass increases do come from diet, but also from a workout that causes increases in mitochondrial fluid--the result of most of the workouts I've seen, and used, over the last 25 years or so.

 

[Royster]

coolcoolJ, one question. Ive heard of people telling me quarter squats have a beter carryover to sprinting and jumping than full olympic squats, because when you jump or sprint your legs only go up to about the same distance as a quarter squat. Whats your opinion on this?
I have a hard time believing this, and believe olimpic squats have a much more carryover as they teach to recruit all sprinting muscles and to use them fast, where as quarter squats should really be reserved to the cute boys in spandex.

JUst wondering, thanks

 

[coolcolj]

coolcoolJ, one question. Ive heard of people telling me quarter squats have a beter carryover to sprinting and jumping than full olympic squats, because when you jump or sprint your legs only go up to about the same distance as a quarter squat. Whats your opinion on this?
I have a hard time believing this, and believe olimpic squats have a much more carryover as they teach to recruit all sprinting muscles and to use them fast, where as quarter squats should really be reserved to the cute boys in spandex.

JUst wondering, thanks

if you are stronger at the bottom then you will stronger at the top, but the reverse is not true. And it will also cause muscle imbalances and injury potential. Quarter squats don't work the hams and glutes all that well either

All strength work is general, so you want to work the muscles through a full range of motion in any case

 

[buttbeater]

i agree completely!