Typically, if someone can run 100m in 13.0 seconds with a one rep squat max of 150lbs, how much quicker would they be able to run it if they improved one rep max to 350lbs?
Typically, if someone can run 100m in 13.0 seconds with a one rep squat max of 150lbs, how much quicker would they be able to run it if they improved one rep max to 350lbs?
Speed can't be improved.
Weights do nothing wrote:
Speed can't be improved.
ummmmmm
I think deadlift would be a better predictor. Sprinting and running in general is more hip extension. Where is squatting lends itself moreso to jumping, knee extension.
That being said, getting strong will obviously help.
Speed is determined by genetics. Training might improve your 100 by 0.25 sec max. If you're already active then even less, maybe 0.1.
Heavy weight lifting will only increase muscle mass, it doesn't translate to athletic performance. Olympic lifts are probably the best thing to do if you insist on weight lifting. However even OL are a complete waist of time.
It has a positive effect! I'm not sure it can be quantified, and it certainly isn't the best idea to ONLY lift and not do more sprint specific drills, but it will help.
I tend to agree with the comment about Olympic lifts being better and dead lifts being super important, too, but squats are great.
Even after a relatively short lifting program (4 weeks), neuromuscular adaptation means you'll be able to recruit more muscle fibers (and faster!) with improved motor unit coordination. 1RM strength lifts are pretty slow moving and inherently low on the power side, but there is a good translation from 1RM strength, to say 5RM strength, so you get a little more powerful anyway. The guy who can squat 350 once versus the guy who can squat 275 once, Mr. 350 can probably squat 225 a fair number of reps more than Mr. 275. Still, work on turn-over and mechanics.
Heavy weights do not automatically increase muscle mass like some magic pixie dust. Distance runners and women are the only ones who believe this. Heavy weights increase max strength. Strength is beneficial for all athletes runners included.
Alan
Weights do nothing wrote:
Speed is determined by genetics. Training might improve your 100 by 0.25 sec max. If you're already active then even less, maybe 0.1.
Heavy weight lifting will only increase muscle mass, it doesn't translate to athletic performance. Olympic lifts are probably the best thing to do if you insist on weight lifting. However even OL are a complete waist of time.
I see the trolls are active today
owstruc wrote:
Weights do nothing wrote:Speed is determined by genetics. Training might improve your 100 by 0.25 sec max. If you're already active then even less, maybe 0.1.
Heavy weight lifting will only increase muscle mass, it doesn't translate to athletic performance. Olympic lifts are probably the best thing to do if you insist on weight lifting. However even OL are a complete waist of time.
I see the trolls are active today
I almost bit and replied to him. Glad I didn't feed the troll.
Strength is beneficial to mid to long distance runners because their ground contact times are longer and they have time to exert force. Usain Bolt has an average contact time of 0.08-0.07. Heavy squatting will do absolutely nothing to help your muscles to produce force in such a short time. Plyometrics and Olympic lifts are the only things that might make a difference. But even then the results will be negligible.
You either have speed or you don't. It's all about how many fast twitch muscle fibres you have, not how much weight you can squat.
Waste* damn autocorrect...
150lb squat? how much do you weigh? you could just go into the weight room and get stronger by osmosis...if you are a novice lifter weighing around 150lbs, i'd think it'd be reasonable to be squatting 200-250 for 1RM with a years worth of hard work (maybe ALOT more if you respond & progress well). how much that affects you 100m, who knows. improve strength but also try to improve explosiveness at the same time (ie be able to put the newly gained strength to work!). aim to improve your hang clean max. or your vertical leap. try to go from barely touching the backboard to grabbing the rim off of one leg. (like Old Sub4 says in the "sub150 800" training thread, think about how much your stride length will improve if you put 6 inches on your vertical!)
davos wrote:
Typically, if someone can run 100m in 13.0 seconds with a one rep squat max of 150lbs, how much quicker would they be able to run it if they improved one rep max to 350lbs?
Weights do nothing wrote:
Speed can't be improved.
Hogwash. I was not fast sprint-wise when young but playing pickup ball 8 hours a day incredibly improved my speed. Years later I ran hard sprints up steep 150-yard ramps and my sprinting speed improved dramatically.
davos wrote:
Typically, if someone can run 100m in 13.0 seconds with a one rep squat max of 150lbs, how much quicker would they be able to run it if they improved one rep max to 350lbs?
The question is impossible to answer, in large part because the scenario is unrealistic. As someone else noted, speed has a dominant genetic component, as does strength, and although they aren't necessarily proportional, they are related. It is extremely unlikely that a person who was unable to run faster than 13.0 for 100m would be able to improve his squat from 150 to 350 lbs. Additionally, when training for 1RM lifting, a large component of the improvement results from an increase in non-transferable skills rather than muscular strength, and to that extent will not affect the person's speed. I think an ideal weight training program can make a significant difference in 100m time, but that difference will still be small in the big scheme of things—the improvement will be measured in tenths, not whole seconds.
davos wrote:Typically, if someone can run 100m in 13.0 seconds with a one rep squat max of 150lbs, how much quicker would they be able to run it if they improved one rep max to 350lbs?
this look drivel
a possible calculation assuming no weight changes for already fast 100s / big squats :
say 700 squat guy is 10.00
he now squats 725 ->
9.88
( virtually all stoopid questions involve
^ 1/3 )
43
Sparknotes: It depends
Long version: I think improving your leg strength/lower body explosiveness can definitely help your sprint speed, and IMHO the squat is the best strength building exercise.
However, the reason a large determinant of if it will improve speed will be WHY you were making squat gains. Did you just get better at squatting? Did you put on non muscle weight/too much weight? Did you cut your running volume from when you first tested? If the answer to any of those is yes, i'll say you'll probably see no improvement.
But if you're squatting 225# sept 1st at 150lbs body weight and hitting the track 6 times a week, and then squatting 250# sept 1st at 152lbs and still hitting the track just as hard, i'd like to think you'll have a little extra strength you can convert to track speed.
gotta go to parallel if you want to work the glutes (the main muscles you want to improve strength in for sprinting/running). your a** should be sore AF/wrecked the next day if you are a novice jumping into a new program & do the squats with correct form. half-squats are quad-dominant.
exthrower wrote:
Speed will improve with heavy squats but it'd difficult to say how much. Just go down half way .Choose a weight that you can barely do 5 reps with and do 3 sets. let us know how much improvement you get.
I read half-way down as going half-way to the ground (IE. parallel). But maybe I was just giving him the benefit of the doubt. Parallel (or lower) is the way to go for squats.
3 set of 5RM(ish) is fantastic advice for strength development. As a distance runner, I do that but with long (2min+) rest periods to minimize hormonal response related to hypertrophy.
Weights do nothing wrote:
Speed is determined by genetics. Training might improve your 100 by 0.25 sec max. If you're already active then even less, maybe 0.1.
Heavy weight lifting will only increase muscle mass, it doesn't translate to athletic performance. Olympic lifts are probably the best thing to do if you insist on weight lifting. However even OL are a complete waist of time.
You know nothing.