can 100m and 200m tines be predicted by strength

Ah, the age old arguments sprinters put up against the coach putting him in the 400.

It's quite similar to eating your vegetables, you may not like it, but it does a body good.

Many sprinting programs have their people run everything faster than race pace in training during their competitive phase. I agree with this approach. However before you can do that you have to get into running shape. This may mean running 8 x 200 in 35 with 30 seconds rest between early in a progressive periodization program.

Body builders generally use periodization as well.

So there is a time for running 3-5 miles even if you are a 100-LJ type only. Ask Larry Myricks who Long Jumped 28'8" in 1988 (still the #5 longest LJ ever). Myricks did a lot of 3-5 milers during his early buildup period. He had one of the longest and best careers of any LJer. (10 straight years with an LJ beyond 27 feet!!!) Myricks also ran 20.03 when that was cool. Myricks believe in long runs for RECOVERY, especially between seasons.

The 400 helps the 100 and the 100 helps the 400. To avoid one compromises the other.

Weight training is very important for the sprints. You will see bigger men in the 100-200 than in the 400 overall. No doubt. But do not be mistaken all of these men are fit! (I am talking about the world class sprinters.)

Then again if you cannot accelerate, learn how to relax when you run, and run with great classic form...none of the above matters at all!

Speed endurance wrote:

10.8? With a 25+ 200? Lol

Such a scenario is possible for someone with little speed endurance. Naturally gifted sprinters can run 10.8 100m with little or no training.

True but literally no one can turn a 10.8 100m into a 25+ 200, you would have to run a 14 second rolling 100, no one dies off that quickly

mediocresprinter wrote:

Speed endurance wrote:

Such a scenario is possible for someone with little speed endurance. Naturally gifted sprinters can run 10.8 100m with little or no training.

True but literally no one can turn a 10.8 100m into a 25+ 200, you would have to run a 14 second rolling 100, no one dies off that quickly

Right, that isn't "little speed endurance," that is "no speed endirance."

If you consider that this is letsrun and the "10.8" 100 is really about 13 seconds with FAT timing, then it makes sense.

new lifter wrote:

I can squat 290 in the Smith and deadlift 160 (non-Smith). 25.3 for 200. What does that say?

That's says you'd run a faster 200m if you could deadlift more.

I've been coaching high school sprinters for a number of years and what I've seen is there is a strong correlation between strength and speed, especially strength relative to body weight. Of course this is backed up by the research but it's kind of cool to see in practice. You can dang near draw a graph between athletes times and their max weight numbers. Strength isn't the end all be all, but the relationship is clearly there. Even athletes that have never been in the weight room but are naturally fast can generally put up similar weight numbers in the gym to what I've got listed below with just a little weight lifting which tells me they were already pretty strong. I love the deadlift for testing overall strength, deadlift numbers almost never lie. I wouldn't even know how to compare squat numbers between athletes, everybody squats a little differently and no one goes down the exact same amount. With your dead lift and squat numbers so far out of whack I would guess your squat was pretty bogus, maybe a quarter squat or something?

The vertical jump is an even better predictor of sprint times, it takes bodyweight, and power output all into account in one easy test. Most athletes with a 30"+ vertical can run in the low 11s and mid-low 22s for the 100 and 200 with sprint training, minimum.

Here's some rough estimates from what I've seen from coaching hundreds of high school sprinters:

2x body weight in the deadlift is the holly grail for a high school boy, that kind of strength will generally get you under 11.5 FAT in the 100 and close to 23 in the 200. Taller athletes can generally run faster with less strength from what I've seen. Last year I had a kid who weighed only 130 pounds who dead lifted 260, he ran 11.3 and 22.9 FAT, he was short though only about 5'6". Years ago I had a tall skinny kid about 6'2", his deadlift was only around 1.6 x body weight, he never really lifted weights though, but he went 11.0 and 22.0 FAT, in Colorado 11 and 22 are pretty competitive in high school. My guess is he could really pull somewhere around 1.8 x body weight if he ever actually went in the weight room once in a while.

For girls 1.5 x body weight is a great goal to start with. That kind of strength will generally get a girl under 13 seconds FAT for the 100 and close to 26 seconds for the 200. Again pretty competitive in our neck of the woods. I've had girls who were putting up those kind of times who had never lifted a day in their life pick up 1.5 x their body weight the first time in the weight room, point made. I've had a couple of girls who got close to 2x body weight that were running in the low 12s and under 25 seconds FAT, great stretch goals for any girls aspiring for greatness.

Most high school boys weigh somewhere between 150 - 180 lbs by the time they graduate, so your goal should be to pull 300 lbs + from the floor by your junior/senior year.

For girls the number we shoot for is 200 lbs + which for a typical 120-140 lbs girl gets them close to 1.5 x body weight.

Hopefully that puts things into perspective.

Of course you have to actually be training for the sprints as well, you can't just walk out of the weight room and run these kinds of times...

There also comes a point of diminishing returns, I've had a few boys pull 400 lbs+ and their times really weren't any better than they were when they were pulling 300 lbs. At some point you need to sprint to get faster, you need to fix your form and you need to develop your power and elastic strength. You'll never see the south side of 11 seconds or 22 seconds just by getting stronger. We don't lift weights much anymore during the season, but these are still good numbers to shoot for in the off season.

Thank you. You have been most helpful. I'm out with an injury so I'm trying to gain as much strength until football season.

What coach says is good advice here I used to sprint in hs and noticed the same exact thing when I was a freshman I was slow around 13s and noticed the fastest on the team tended to be football players particularly running backs who would go to the gym and lift with squats and deadlift they lifted good for their bw and would run in the 11's for their 100 I was tall and very thin 6.2 and 145 and weak when I ate more and got up to 170 with a 385 deadlift over a year I was running low 11's often and 10's on good days. I should note though that I was sprinting at practice and doing ploys without that the strength would not have converted much at all to speed beyond a 40yd this is seen with oly weightlifters a lot. Farther distances like 400 tend to require lots of endurance as well and is acquired through long repetitive sprints. Just stick to a squat dead bench/dip program and you'll cut times drastically either way I should note I stuck to conventional dead and squats just below parallel normal stance I found those more effective than wide stance or sumo on deadlift. Just be careful not to tax the cns too much that's a mistake I made in sophomore year lifting too often while in season I eventually found any more than 2x week was bad and kept me out of 10's. Good luck brah

Absolutely not. There is an insignificant correlation, and correlation does not equal causation.

Most important tests of determining 100m speed in respective order :

1) 30 m fly ,must be timed electronically

2) 30 m from a 3 point start of 4 yard dash, preferably electronic as HT has large margin of error but still useful data

3) Standing triple jump

4) Various bounding for distance, similar to standing triple jump

5) broad jump, vertical jump, indicate explosiveness (first few steps out of the blocks)

....

Gym lifts. Indicate very little about sprint potential. It turns out that many strong weightlifters are slow sprinters and a fallacy is made when strong sprinters turn out to be strong weightlifters (not all of course).

I meant 40 yard dash

Best predictor of speed is based on a combination of tests. Standing long jump, stand 30m acceleration, flying 30-meter sprint, 45 second run for distance. These are the ones I found are the best for targeting athletes who have speed/power specific to track. More on this subject is covered in the Sprinter's Compendium found here www.sprinterscompendium.com