Sprinting faster/jumping higher

[Syringer]

So my main athletic goals are to be able to sprint fast and jumphigher-and I've been on a plyometrics program (you can look up P90X) which has helped immensely, but am trying to push myself harder..

Are there specific weight lifting techniques that could help? Should I aim for low weight, high repetition, really fast movements, to simulate running/jumping, or should I still concentrate on lower rep, higher weights in order to build more lower body strength?

I'm also a fan of biking, which I can't imagine helping too much especially if I'm going on 1-2 hour rides--but could that hinder my performance? Should I concentrate on specific biking techniques, e.g. really fast pedals on lower gears, or just keep it at a constant speed on higher gears?

 

[SociallyChallenged]

Originally posted by: Syringer
So my main athletic goals are to be able to sprint fast and jumphigher-and I've been on a plyometrics program (you can look up P90X) which has helped immensely, but am trying to push myself harder..

Are there specific weight lifting techniques that could help? Should I aim for low weight, high repetition, really fast movements, to simulate running/jumping, or should I still concentrate on lower rep, higher weights in order to build more lower body strength?

I'm also a fan of biking, which I can't imagine helping too much especially if I'm going on 1-2 hour rides--but could that hinder my performance? Should I concentrate on specific biking techniques, e.g. really fast pedals on lower gears, or just keep it at a constant speed on higher gears?

Well, sprints on top of those plyos would help of course (if that's not already the case). Also, explosive lifts like the power clean and the olympic lifts really help with that fast twitch development. Also, strength = power = speed (most of the time) so a low rep, high weight program would be more beneficial for sprinting.

 

[KoolDrew]

How much do you squat relative to your bodyweight?

 

[Syringer]

I weigh 160 and can squat about 300--I used to concentrate on heavy squats more in the past but have moved back from it..

I just don't see those olympic guys who can squat 700 lb though being all that fast--whereas on the other end a Usain bolt or whoever being able to squat 4x his body weight. I could be wrong though.

 

[AccruedExpenditure]

You'll never be faster than me, you should give up now.

 

[SociallyChallenged]

Originally posted by: Syringer
I weigh 160 and can squat about 300--I used to concentrate on heavy squats more in the past but have moved back from it..

I just don't see those olympic guys who can squat 700 lb though being all that fast--whereas on the other end a Usain bolt or whoever being able to squat 4x his body weight. I could be wrong though.

Sprinters are strong - don't be fooled. Sprinters are not elite power lifters, but they derive a great deal of their power from their lifts. Power cleans and squats are the root of this explosive power.

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

 

[Deeko]

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

 

[SociallyChallenged]

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

I'm sure he was. However, thread crapping is BS.

 

[KoolDrew]

Originally posted by: Syringer
I weigh 160 and can squat about 300--I used to concentrate on heavy squats more in the past but have moved back from it..

I just don't see those olympic guys who can squat 700 lb though being all that fast--whereas on the other end a Usain bolt or whoever being able to squat 4x his body weight. I could be wrong though.

OK, I asked because I noticed you were concentrating on explosive work. Until somebody can squat 1.5x their bodyweight emphasis should be placed on getting stronger, not getting more explosive. Once you have the strength base, then you should work on explosiveness.

I'd highly recommend checking out some of Kelly Baggett's work. He has many articles on his site and a book dealing with jumping higher and one dealing with speed. So, do yourself a favor and go over to his site and read some of his articles, and perhaps pick up the books.

http://www.higher-faster-sports.com/index.html

 

[AccruedExpenditure]

Originally posted by: SociallyChallenged

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

I'm sure he was. However, thread crapping is BS.

SociallyChallenged, you're an idiot. I know Syringer personally IRL and a huge reason why he cares about getting faster/jumping higher is because he can't beat me in bBall or cover me in Football
-AE

 

[Deeko]

Originally posted by: SociallyChallenged

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

I'm sure he was. However, thread crapping is BS.

...and you felt it necessary to command him to burn to death? I'd say that's worse.

 

[SociallyChallenged]

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

I'm sure he was. However, thread crapping is BS.

...and you felt it necessary to command him to burn to death? I'd say that's worse.

Have you never heard of an internet meme? It's called a joke.

Also, to AE - you should train to keep Syringer at bay eternally

 

[Deeko]

Yes I know, I'd hope you don't really want him to die in a fire. I'm just saying, relax....people crack a joke in the H&F forum now and then, it isn't the end of the world.

 

[crt1530]

Trying to improve your ability to escape from spiders?

 

[Syringer]

Originally posted by: AccruedExpenditure

Originally posted by: SociallyChallenged

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

I'm sure he was. However, thread crapping is BS.

SociallyChallenged, you're an idiot. I know Syringer personally IRL and a huge reason why he cares about getting faster/jumping higher is because he can't beat me in bBall or cover me in Football
-AE

Yet someone won't ever have an actual race..

"oh I know i can beat him"
"are you going to race him?"
"no i don't need to"
"why don't you race him then"
"cuz I know I can beat him"
""

 

[TallBill]

#1 easiest way to improve speed and vertical is get squat up to 2x your bodyweight, then work on plyometrics.

 

[Koing]

Originally posted by: SociallyChallenged

Originally posted by: Syringer
So my main athletic goals are to be able to sprint fast and jumphigher-and I've been on a plyometrics program (you can look up P90X) which has helped immensely, but am trying to push myself harder..

Are there specific weight lifting techniques that could help? Should I aim for low weight, high repetition, really fast movements, to simulate running/jumping, or should I still concentrate on lower rep, higher weights in order to build more lower body strength?

I'm also a fan of biking, which I can't imagine helping too much especially if I'm going on 1-2 hour rides--but could that hinder my performance? Should I concentrate on specific biking techniques, e.g. really fast pedals on lower gears, or just keep it at a constant speed on higher gears?

Well, sprints on top of those plyos would help of course (if that's not already the case). Also, explosive lifts like the power clean and the olympic lifts really help with that fast twitch development. Also, strength = power = speed (most of the time) so a low rep, high weight program would be more beneficial for sprinting.

Power = Strength AND Speed

You can be strong without being fast ala Bench pressing where minimal power is generated at the 1RM end.

Learn how to OLift, or at least to do pulls correctly.

Focusing on your jump technique will probably be the biggest and fastest gainer in learning to jump higher faster.

1-2hr bike rides aren't very conductive to power if you do it often. How much it affects you will depend on how much you do in a week.

Power = more weight less reps. You can not be 'powerful' in 8-12rep range. Your not recruiting enough muscle fibres.

Koing

 

[Koing]

Originally posted by: Syringer
I weigh 160 and can squat about 300--I used to concentrate on heavy squats more in the past but have moved back from it..

I just don't see those olympic guys who can squat 700 lb though being all that fast--whereas on the other end a Usain bolt or whoever being able to squat 4x his body weight. I could be wrong though.

Olympic lifters generate the most power out of ANY athlete at the Olympic games.

The 2nd pull generates a boat load of power!

All good OLifters can jump high and run fast.
http://www.youtube.com/watch?v=qMKoyWi7vps

Powerlifters aren't Olympic lifters (weightlifters).

Sprinters will do some olympic type olift : power cleans, power snatch, pulls etc.

Koing

 

[JJChicken]

Originally posted by: Syringer

Originally posted by: AccruedExpenditure

Originally posted by: SociallyChallenged

Originally posted by: Deeko

Originally posted by: SociallyChallenged

Originally posted by: AccruedExpenditure
You'll never be faster than me, you should give up now.

Go DIAF, troll.

Oh relax I'm sure he was joking.

I'm sure he was. However, thread crapping is BS.

SociallyChallenged, you're an idiot. I know Syringer personally IRL and a huge reason why he cares about getting faster/jumping higher is because he can't beat me in bBall or cover me in Football
-AE

Yet someone won't ever have an actual race..

"oh I know i can beat him"
"are you going to race him?"
"no i don't need to"
"why don't you race him then"
"cuz I know I can beat him"
""

:laugh:

 

[jessieqwert]

Look at Air Alert IV to improve your vertical