| 12/25/2012 8:28:28 AM |
Trying to increase my sprinting speed |
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ken_boy
Mentor, OH
68, joined Nov. 2012
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I will be competing in the National Senior Games in Cleveland next year:
http://www.nsga.com/2013-national-senior-games.aspx
I have qualified at the state level this year for 100 meter, 200 meter,
and 400 meter dashes.
I need to get faster and have tried weight training which did not give
me an edge......actually ended up with some injuries slowing me down.
I did a lot of lunges with weights and it did not improve my speed.
I ran plenty of short training sprints mixed with long sprints like 400's this
year, however, it did not get me to the next level.
Any suggestions?
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| 12/25/2012 10:11:35 PM |
Trying to increase my sprinting speed |
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josecuervosilv
Downey, CA
42, joined Jun. 2010
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I would imagine improving the power of the leg actions involved in sprinting would improve sprinting, since sprinting is mainly about power. Compare sprinters' legs vs long distance runners' legs. In line with this, I would look to improve leg pushing power combined with improving leg raising power. I would do high-rep barbell squats and weighted-foot(w/ a dumbbell) knee raises on a knee raise tower, commonly known as a pull-up/dip tower.
[Edited 12/25/2012 10:14:06 PM ]
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| 12/26/2012 7:37:22 PM |
Trying to increase my sprinting speed |
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ken_boy
Mentor, OH
68, joined Nov. 2012
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I would imagine improving the power of the leg actions involved in sprinting would improve sprinting, since sprinting is mainly about power. Compare sprinters' legs vs long distance runners' legs. In line with this, I would look to improve leg pushing power combined with improving leg raising power. I would do high-rep barbell squats and weighted-foot(w/ a dumbbell) knee raises on a knee raise tower, commonly known as a pull-up/dip tower.
Thanks. I have done the squats and with not much luck. One of my problems is that
my left leg is much less powerful compared to my right. When I try to strengthen it to the level of my right let, it seems to get injured.
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| 12/27/2012 1:46:59 PM |
Trying to increase my sprinting speed |
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josecuervosilv
Downey, CA
42, joined Jun. 2010
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Having not much luck with them and getting injured doesn't give details. How about a weighted vest while sprinting?
Try the weighted knee raises. When I've gotten stronger with them, I've felt like my legs were lighter while running.
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| 12/27/2012 7:38:15 PM |
Trying to increase my sprinting speed |
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ken_boy
Mentor, OH
68, joined Nov. 2012
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How much weight in the weighted vest. I've done up hill running with a back pack. Did not help and I developed achilles tendonitis.
Also the weight in a vest is transferred down your spine. It is not a good idea to run that way. The weight should rest, if possible, just below the end of your spine. This can be difficult to run with the weight so low.
What's needed is a an exercise that builds lower body strength and power in the upper thighs and lower calves and ankles. That is what generates acceleration and speed.
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| 12/28/2012 1:31:16 PM |
Trying to increase my sprinting speed |
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josecuervosilv
Downey, CA
42, joined Jun. 2010
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That would be the high-rep squat. But try doing a search for a weighted waist pad you can wear while sprinting, along with ankle weights.
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| 12/28/2012 11:48:47 PM |
Trying to increase my sprinting speed |
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cupocheer
Assumption, IL
68, joined May. 2010
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 Good luck to you, OP
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| 12/29/2012 4:06:20 AM |
Trying to increase my sprinting speed |
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organicgarlic
Lewisville, TX
28, joined Dec. 2012
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We just to always run "bleachers" basically running up and down stairs until your legs are literally burning. Won district titles and broke school records in college. 4x1 and 4x2 relays.
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| 12/29/2012 11:12:52 AM |
Trying to increase my sprinting speed |
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ken_boy
Mentor, OH
68, joined Nov. 2012
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We just to always run "bleachers" basically running up and down stairs until your legs are literally burning. Won district titles and broke school records in college. 4x1 and 4x2 relays.
Have you heard of guy named Bill Collins? He is from Texas. He is the top sprinter in my age group and probably in the World. I looked through the listing for the National Senior Olympics qualifiers from Texas next year in Clevleand and did not see Bill Collins name.
I am trying to find why he did not qualify. May be you know.
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| 1/8/2013 8:20:39 PM |
Trying to increase my sprinting speed |
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enamel
Warrenville, IL
60, joined Sep. 2012
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At this point in your career you're more dependent on genetics than ever. Since you have enough quick twitch to be in the running, a form coach/observer will probably get you more improvement than trying to increase fast recovery muscle fiber. Make sure your flexibility is maximum; program stretches, not just warmups. Especially important in the blocks.
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| 1/9/2013 2:23:24 AM |
Trying to increase my sprinting speed |
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dan9787
Laval, QC
54, joined Apr. 2011
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Power is a main component, and not just power in the legs but in the upper body, core, arms, shoulders.
But you need speed too. Quickness. You have to be able to move fast, react quickly to the ground.
And if you got injured with training, you probably did more than you could handle, didn't rest enough (you can train 3 - 4 times a week as far as strength, power training goes, and you can do moderate stuff for weeks).
Remember the body recovers more slowly as we age, so we need more rest.
And of course work your form, at slow speed and at high speed too.
So, start cautiously, warm up well before efforts, and gradually get better.
You might even want to do strength training for a few weeks before doing any sprints, just to strengthen tissues. And begin sprinting carefully.
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| 1/9/2013 8:52:59 PM |
Trying to increase my sprinting speed |
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bucs_72
Lorain, OH
62, joined Dec. 2012
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Power is a main component, and not just power in the legs but in the upper body, core, arms, shoulders.
But you need speed too. Quickness. You have to be able to move fast, react quickly to the ground.
And if you got injured with training, you probably did more than you could handle, didn't rest enough (you can train 3 - 4 times a week as far as strength, power training goes, and you can do moderate stuff for weeks).
Remember the body recovers more slowly as we age, so we need more rest.
And of course work your form, at slow speed and at high speed too.
So, start cautiously, warm up well before efforts, and gradually get better.
You might even want to do strength training for a few weeks before doing any sprints, just to strengthen tissues. And begin sprinting carefully.
I am doing strength training and have been for several months. I do it about 1-2 times per week(sometimes 3 if the weather is good) and then do 4 garbage workouts during the rest of the week. It seems to be working as I have gained strength without getting injured. Also I have noticed an increase in my sprinting speed. So I will continue this type of training with gradual increases in the strength workouts and see where it takes me.
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