Help! Need to increase my sprint speed!

[Longhorn85]

In my Army unit the staff officers have a 100 meter race every Wednesday morning. I used to win or come in 2d place every week but I've lost a step as I've gained about 10lbs (mostly muscle) over the last year. How can I get that step or two back?

Any suggestions?

 

[skaman607]

hills, and intervals

 

[Longhorn85]

hills, and intervals

I do heavy leg work in the gym once a week. Do you think this is a help or hinderance to speed?

 

[skaman607]

spatts said you should do sprints instead of a leg day, but I'd waid fro any input from spatts or coolcolj before I'd listen to me.

 

[PolishHammer1977]

Plyo's brother. Plyo's.

 

[Citruscide]

Plyometrics... it's too bad. I'm writing a study, that shoudl be done hopefully by the end of March or so... to totally show all the aspects of plyometrics from the science behind it, and how plyo can relate to specific sports...

I have 4 years of experience in this... from my IU track days... I am going to draw alot of my knowledge from there. I hope, by July, to have pictures and video accompanyment to go along with this study/article.

Something you might want to try now... would be to HIT those muscles you are using for sprints... heavy lifting will do you some good... but sprinting is GOD. if you have access to a parachute attachement, do wind sprints... they are HIGHLY effective to increase the speed of your sprint. I ran a 4.55 and after training with wind sprints (and intervaul sprints) I got my speed down to a 4.5 -- that's a HUGE differnece in the 40m sprint. I also was doing plyometric speed work....

Give me some time, I can not start this work until after probably the 5th of March... as i will be preoccupied and also moving.

C-ditty

 

[Longhorn85]

Plyometrics

good stuff. I did some mule-kicks today along with a bunch of pushups and situps, and then we raced. I am still just a step behind but gaining...

 

[nclifter6feet6]

well what do you need help on....are you running low on wind?

if so do alot of repeats. sprint 100 yards wait 5 secs sprint another 100 yards wait 5 seconds sprint 100 yards wait 5 sec sprint 100 yards

i like to do these in sets of 4

also do some high knee drills. pick those damn knees up

make shure you get more flexiblilty, the more flexible you are in those hams and other leg muscles the bigger strides you can take

take 2 grams of L carnitine 1 hour before you sprint, and you will slaughter everyone who tries to compete. do some research on it and youll see why. good luck

 

[Cuts]

You have to have Apollo Creed train you and race with you on the beach ...

 

[coolcolj]

have a look at the advice I gave in 2 threads about jumping, they apply to sprinting as well. Hip extension!

if you put on 10lbs of msucle you should be running faster if it were functional muscle gains rather than cosmetic ones