i know this is an old one, but maybe somebody reads my question 🙂 …and has time for a quick answer. when thinking strength for running speed (combined with the fact that i love high frequency training) what would you think are the exercises with the most carry over? i learned from bret contreras for example that it makes a difference, in which position an exercise has its highest power output (think emg). for example, deadlifts vs. hip thrust (or horizontal back extensions) in terms of glute activation. i’m trying to figure out a handfull of lower body exercises, that allow me to train them often and heavy, that give me some good carryover on the upright, “pulling” phase of the sprint (glutes under tension and shortened, hams under tension and pretty much extended). for the drive phase of a sprint, squats, single leg stuff with more knee flexion make sense to me. what do you think?
thanks and sorry for the bad english, i’m german. so, if you wanna have fun reading this, imagine me speeking like that goldfish in american dad.
Thanks for reading such an old freaking post!! Great question… My thoughts on speed have developed quite a bit since writing this post, but I still agree with the general message here. As for exercises to get strong, don’t over think it. You said “heavy and often,” but I’d rather you think about what’s called effective minimum dose.
Think, what’s the least amount I need to do to get as strong as possible to carry over to my sprinting?
My recommendation at this point in my career would be to go through a Functional Movement Screen. Plug the holes in your movement patterns (mobility, stability, gross movement), follow a well-balanced program that’s been modified to, or even written for, your unique goals and current exercise competency, as well as appropriately progressive in nature.
I know that’s not the most telling answer, but essentially I would write a strength program for sprinting different for most individuals.
At the end of the day our goal is to squat, hinge, push, pull, train a rock solid core, rotate- probably lunge, hit single leg/arm work, and add/remove/modify things based on the FMS.
Let me know if you have questions based off of that!
Hi Chris!
i know this is an old one, but maybe somebody reads my question 🙂 …and has time for a quick answer. when thinking strength for running speed (combined with the fact that i love high frequency training) what would you think are the exercises with the most carry over? i learned from bret contreras for example that it makes a difference, in which position an exercise has its highest power output (think emg). for example, deadlifts vs. hip thrust (or horizontal back extensions) in terms of glute activation. i’m trying to figure out a handfull of lower body exercises, that allow me to train them often and heavy, that give me some good carryover on the upright, “pulling” phase of the sprint (glutes under tension and shortened, hams under tension and pretty much extended). for the drive phase of a sprint, squats, single leg stuff with more knee flexion make sense to me. what do you think?
thanks and sorry for the bad english, i’m german. so, if you wanna have fun reading this, imagine me speeking like that goldfish in american dad.
greez
sinan
Greez,
Thanks for reading such an old freaking post!! Great question… My thoughts on speed have developed quite a bit since writing this post, but I still agree with the general message here. As for exercises to get strong, don’t over think it. You said “heavy and often,” but I’d rather you think about what’s called effective minimum dose.
Think, what’s the least amount I need to do to get as strong as possible to carry over to my sprinting?
My recommendation at this point in my career would be to go through a Functional Movement Screen. Plug the holes in your movement patterns (mobility, stability, gross movement), follow a well-balanced program that’s been modified to, or even written for, your unique goals and current exercise competency, as well as appropriately progressive in nature.
I know that’s not the most telling answer, but essentially I would write a strength program for sprinting different for most individuals.
At the end of the day our goal is to squat, hinge, push, pull, train a rock solid core, rotate- probably lunge, hit single leg/arm work, and add/remove/modify things based on the FMS.
Let me know if you have questions based off of that!
Best,
Chris