Hey Runningart2004 and CrossFit guy, who always argue that "you gotta lift heavy". BS. The greatest athlete of all times lifts LOW weight:
Hey Runningart2004 and CrossFit guy, who always argue that "you gotta lift heavy". BS. The greatest athlete of all times lifts LOW weight:
lol, that boy couldn't bench 300lbs if his life depended on it.
This was done at the same time Bolt broke the WR.
http://www.stack.com/2009/09/01/in-the-weight-room-with-usain-bolt/
There is scientific evidence that weights don't transfer to sprinting. In one study, a 20% increase in squat strength turned into a 2% improvement in 40m sprint time.
But let's see a girl pull a sled with 50 pounds on it to 20 meters in 3.45 seconds like Asafa Powell has. Let's see Rich Froning do that. Let's see Rupp or Farah pull a sled like that at all. And BTW, Asafa's, bench PR is just below 300 pounds.
But lifting moderately heavy (6 reps = 80% 1RM) does work for distance runners. Lifting less weight more explosively works better for sprinting because it's more specific. But pulling a sled or sprinting a steep hill still works better.
coach d wrote:
There is scientific evidence that weights don't transfer to sprinting. In one study, a 20% increase in squat strength turned into a 2% improvement in 40m sprint time.
Did you mistype the above? This sounds like a study which would seem to support the notion that getting stronger tends to improve sprinting performance.
I don't know if you've ever noticed but take a look at every photo shoot of fitness models. You'll see they all hold light weights for the photo shoot. If you think that is the actual weight he uses to workout with then you're an idiot
my mi chelle wrote:
coach d wrote:There is scientific evidence that weights don't transfer to sprinting. In one study, a 20% increase in squat strength turned into a 2% improvement in 40m sprint time.
Did you mistype the above? This sounds like a study which would seem to support the notion that getting stronger tends to improve sprinting performance.
No I didn't misquote. The same study showed that a "mere" 10% gain in squat strength results in nothing at all in sprint speed. Why don't you ask Ben Johnson how easy it is to get a 20% gain in squats after you've been doing it for a while, even if you're taking steroids.
If you're just starting out and you're weak, the way to get faster initially is to do heavy(er) squats and speed endurance (8-15 seconds at >95%) on the track. But once you've become "trained" the weights don't work any more. Hills work best, but sleds and parachutes work better than weights. That is why Glen Mills said this in New Studies in Athletics:
I think athletes tend to depend too much on the static strength and that dynamic strength is one of the greatest areas of deficiency in most runners. They are all bulked up and big and powerful from the weight room, but they neglect the dynamic strength, that is the strength developed in resistance training, plyometrics and so on. We find with our sprinters that we get far better result when we almost have a fifty - fifty split between static and dynamic strength training.
Resistance > weights.