Speed, everyone wants it.
(The physical ability, not the drug, only idiots want that shit.)
But, for whatever reason, coaches and athletes continue to take a somewhat flawed approach to increasing speed. High knee drills, insane volume of plyometrics, mile after mile after mile of running to “build up a base”, and plenty other things that don’t really work that damn well.
Well, I’m here to point you in the right direction. All of the stuff I just mentioned will NOT be included because, hey…we all want results in a timely manner.
So first things first…
DO NOT RUN 5 MILES A DAY IF YOU’RE TRAINING TO RUN A 100m SPRINT.
Yeah, common sense right? Well I still remember the first few weeks of track practice in high school including a run couple runs to the water tower and back. It was about 4-5 miles round trip, and I just plugged along, not really thinking about if it made sense or not.
So the first take away here is…
If you want to get a faster sprinter, you better be sprinting.
Step out anywhere between 20m and 80m, sprint it, rest 2-3 minutes, and then repeat 5 more times. Do that whole thing 3 times (18 total sprints) and rest 2-3x longer after every sixth sprint. So after sprints #6 and #12 you would rest 6-9 minutes instead of 2-3 minutes.
Do this twice a week, on days you don’t life, and you’ll be heading in the right direction. Which is not towards the water tower.
Second lesson, learn to put more power into the ground.
How many times during any type of practice did you go through series after series of high knees and butt kicks being told it would make you faster?
Try this right now. Stand up and bring your right knee up as fast as you can, like you would if you were doing high knees. Did your body go anywhere? Didn’t think so.
Now, with that same knee already raised, push down as fast as you can and put as much force into the ground through that foot as you can. You’re body popped up a bit huh?
I’d like to thank Sir Issac Newton and his 2nd law of motion for the fact that the acceleration of a body proportional to it’s net force and inversely proportional to its mass. The more force you can push backwards into the ground means there is more force pushing you forward.
Stop raising your legs/knees faster thinking it will make you faster. Drive into the ground with all your might and you’ll be faster.
She can do high knees because she has other redeeming qualities.
Last one for now…take off the damn weight vest.
“But I’m not wearing a weight vest…..???”
Yeah you are. Grab those jiggly bits around your waist and wherever else they are. Extra fat does nothing but weigh you down and make your relative body strength lower.
Think about this…not all, but a majority of elite athletes have high relative body strength. Meaning, pound for pound they are strong as shit. A basic way to measure this is to divide your max of a certain lift (deadlift makes the most sense for sprinting) by your body weight. The higher this number is, the higher the relative body strength of that athlete.
You can increase relative body strength by losing weight (fat) or by getting stronger. Find a way to maximize them both, and you’re golden.
So the last lesson for now is simple…go get un-fat.