Speed

[maddhatter]

Originally Posted by marshall

i ran the 400 meter for the first time today. i ran it in 78 seconds. it was the most painful experience i have ever had.

78 seconds

I dont even do track and I can run the 400 in under 65

[Chain]

What my homey abarlament said. And work your core muscles too. And don't forget sled dragging. ebon was right about starting speed. Improving your strength overall, especially in the lower back and legs, will help with starting speed.

There are a couple great books on the subject that are really worth looking at. The great books aside (ie, Supertraining, Essentials of Strength Training and Conditioning), there are some really good books specifically on speed training that are easier to understand. One I'd highly recommend would be Sports Speed. But there are several great books on the subject.

[Bvlgari]

Marshall... that madhatter dude is a dick. Ignore him. You just have to practice. Depending on who you are, sooner or later, you'll run the 400 in less than a minute.

400 is a bitch, but try 800. In the olympics, that's a sprint. They do it in less than two minutes.

[abarlament]

Sprinting an 800? That's absolutely disgusting. I tried the 100m in track practice (I'm the thrower) and I did it in 14 seconds. I think fresh I could do 13, not bad for me!

[Bvlgari]

Like Abarlament says... it's grotesque. I hope to do a sub 12 for the 100m this september when we have the school competition in track. I hope to run 400m in 50 seconds or less, and the 1500m in less than four minutes. That'll set a couple of school records that won't be broken for a little bit. And you get these mini-coats of arms (i live in medieval europe) that are made of silver that you can pin to your blazer. It looks totally awesome.

[abarlament]

Do you live in Bulgaria?

EDIT NM saw you lived in Denmark in a different thread.

[marshall]

i figured something out, i was racing with my friend who runs a 5 flat. I am not quick at attaining top speed. He won but my top speed was faster than his. Its like he is 5 yards in front of me before i even start so how would i get quicker and faster at attaining top speed.

[NoFear22]

What you need to work on is acceleration. Acceleration is pretty important, for example: If one athlete runs the 40 in 4.6 seconds, and the second athlete runs it in 4.5 seconds, who do you think will win? Obviously the 4.5.

But there are more factors then just raw linear speed. The 4.6 could have a greater top speed but the 4.5 could accelerate to his top speed faster. So it isn't always the athlete with the greatest top speed that wins the race.

Therefore, speed is relative to the distance run. If the distance is short, such as 10 to 40 yards, the person with the greatest acceleration is going to have the greatest speed. And as the distance gets longer, 100-500 yards, the athlete with the greatest top speed will have the greater speed. So acceleration wins football games, not top speed.

To work on acceleration, try adding buildups, flying 30s, and hollow sprints to your sprinting routine.

Hope this helps.

[abarlament]

Like I already said marshall, do your power snatches, power cleans, and plyometrics. Olympic lifters are the most explosive people on the planet.

[marshall]

Originally Posted by abarlament

Like I already said marshall, do your power es, power cleans, and plyometrics. Olympic lifters are the most e people on the planet.

i have put 50 pounds on my powerclean and am not accelerating faster, why?

[Bvlgari]

Do plyometrics really improve acceleration?

[Bvlgari]

PS--> Abarlament... No disrespect, just so you know Bvlgari is an Italian brand name (yes yes, I know. I'm vain )

[40expert]

Marshall,

You are still quite young and it appears you have a good frame to fill out. I would concentrate on a few things:

1. flexibility is key (daily exercise)
2. stadium running
3. some plyometric exerices
4. form exercises
5. Jump rope

Understand you have a some time to improve upon your 40-yard dash. You may have poor form, this is another area that could really get your time down. Sadly, there is no miracle exercise... so you need to take a more general approach.

have you ever thought about going out for track?

If you want more detailed approach check out my manual at:

edited by moderator
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We have a progranm designed to take you through the process.

Good Luck,
the "40expert"

[abarlament]

Originally Posted by marshall

i have put 50 pounds on my powerclean and am not accelerating faster, why?

Too many variables. It will only help though.

[marshall]

all right, i have been weighting roughly 195 for the past month and am not putting on weight. Whats going on?