The BIGGEST LIE in Sprinting: Exposed!

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I’m Justin, a S&C Coach. I help athletes run faster 40yd & short sprints

I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.

Here is proof of my results and who I have trained:

For business inquiries or if you have a question please email:

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I’m Justin, a S&C Coach. I help athletes who run sub 5.2s in the 40yd sprint faster.

If you don’t run those times, watch all my free videos, and do my free programs until you can, then come work with me!

I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football and track athletes.

Here is proof of my results and who I have trained:

For business inquiries or if you have a question please email:

[steviebattle]

Hear me out: Mass Specific Force. You can look into it and find a lot of details. But basically, in order to sprint* faster, one must be able to put enough force into the ground to offset gravity. How gravity affects each individual is relative to their own specific mass. This means sprinters should be as strong as possible, while also remaining as lean as possible (relative to their own unique build). This is done in the gym. Sprinters should strength train, as opposed to training like body builders: Use low reps. The sprinter should avoid eccentric movements in exercises like the deadlift, because lowering the weight causes fatigue and therefore hypertrophy, where the muscle grows. Focusing only on the concentric movement allows the athlete to gain strength and recruit more fast twitch fibers, and avoid muscle growth. A sprinter's ground contact time and stride length are the result of putting more force into the ground. The gym becomes useless for sprinters when the focus is on hypertrophy and growth as opposed to strength. BUT strength is crucial to running fast. If you can't put force into the ground, you can't offset gravity, you can’t* run fast

[isaiahpalmer]

Former collegiate sprinter here, my fastest ever (in 60m, 200m, 400m) was at my strongest and heaviest weight.

[JoeRipari]

Just my humble opinion. As a senior sprinter who competes regularly in the Senior Olympics at the National level and has been sprinting probably longer than most of you are old, I can tell you one thing for certain: You get fast on the track, not in the gym. Use the gym to supplement your track workouts with such things as strength training; plyometrics, core work; medicine ball work and resistance band work. You need the gym for overall strength, so your body is ready for what sprinting is going to put it through. Sprinting is controlled chaos and the gym work helps control that chaos. Lifting weights is a small portion of all the training you need to sprint well. It's all about good form, force production and who slows down the least. BOTTOM LINE: To run fast, you have to run fast! JMHO.

[edcal]

I haven’t read all the comments but I’m impressed. Nobody’s insulting anybody else! When does that ever happen on the internet?

“This is my experience, here’s my reasoning, here’s the physics to back me up.” The rest of us can think how everybody’s experiences can apply to our own training: In the offseason maybe I’ll experiment in this or that way.

Y’all give me hope.

[kevinlang]

The weight room DEFINITELY helped me it really depends on ur body composition and how it will work for you
Remember everyone is different
What may work for one may not work for the other

[TheSchmuel]

Im 5'9"... At my peak I had a 39" vertical jump, but I was not very strong in Squats or deadlifts and very rarely did them... I mostly just jumped for hours everyday playing volleyball... Im older now so I do lift regularly to keep up overall general strength and avoid injury when doing sports or sprints. Good video

[UnleashedTraining]

As a sprint coach myself, it’s good to see another coach that understands this. Now that I’m over 40, I’ve started training for an ultramarathon. But I still sprint regularly too. I dropped my gym membership and dropped the static stretching. My only strength work now is mostly just isometric stuff, low volume. I feel like my legs have a much more springy type of feeling now, more responsive to impact. I trained a few decent sprinters without the emphasis on weights and it has been rather successful. Crazy thing is, I’ve gained muscle mass this past year.

[Bombsuitsandkilts]

Sprinting is about power output. Increasing 1 rep max (moving slower with higher resistance) is very highly correlated to increasing power output more so than training to move faster with less resistance. (BIG) the farther you move away from the specific force and speed range i.e. slow grinding reps, you lose a lot of neurological ability to fire muscle quickly. Try things like post activation potentiation which is 1 or 2 reps heavier than 85% 1 rep max into body weight plyometrics (not competition sprinting, because you never want to alter your sprint form) and power snatches of around bodyweight on the bar. Moving 2x bodyweight can be usefull but you know what's more useful, moving 2x bodyweight fast, so never slow down weights in order to move more weight. It's hard to check the ego sometimes.

[TheGudeGym]

I’m a thrower so the weight room is more of a factor but I agree with this take. Best advice I ever got was from Dan John “Throwers throw, sprinters sprint, hurdlers hurdle.” In throwing when generally know what levels of strength are necessary and generally more number based rather than x body weight since being too small hurts performance.

It makes perfect sense to me to use more body weight measures of strength values for sprinting. In my opinion 315 conventional deadlift and a 275lbs squat to full depth would be plenty of strength for a sprinter. I wouldn’t see a 500lb deadlift helping a sprinter like it would a thrower.

I would add in short hill sprints to the list of exercises you mentioned too.

[JCJeffrey]

People fail at understanding the knowledge that goes into speed and what it means to be “Fast”. It is truly a combination of genetics, work ethic and all around mental health of an athlete. To be a top tier Athlete, you must be strong in all areas, not just one. I seen more talent fall off because there wasn’t a balance between these areas.

[higherenergyalwayswinss]

everyones body is diffrenet some need to lift some dont just need to find what works for you as an athlete through exspitementation and trial and error, gotta listen to yourself before any coach

[fitforlifepft]

When hit the weights, that is when I got faster. At first, I slowed, but at peak I would always be faster. It is about timing.. When I started, I ran 12.98 and in one year of lifting, that dropped to 11.3 and progressed over the years to get faster...

[TheHomestretchAD]

As a college and pro coach I’ll say this…the best sprinters are extremely strong and lift tons of weights…

[MrSuperOurs]

One thing as well that confuses people is the size of some of these elite sprinters. Asafa Powell, Donovan Bailey, Linford Christie etc... are massive. But it's because they are genetically gifted and respond very well to strength training from a hypertrophy point of view. They didn't put on that much mass for speed, they just happened to be jacked dudes. Look at guys like Lyles, Christophe Lemaitre or even Andre De Grasse, they look like twigs but are as fast. And then you have guys like Harry Aikines, built like a silverback, front squatting 200kg but still can't break a sub 10 sec. Ultimately, mass will slow you down, that's just physics. You need to find a right balance specific to your body type.

[thecheesymango]

This is crazy because I really thought if I could squat 500 I would automatically jump 7 feet or higher in hj. Obviously that isn't true and I kept researching to find out strength is useless without a solid base in-between muscles. Tendons and joints can be strengthened and loading all parts of the body is much more powerful than strengthening your body in one dimension. Different planes and movement speeds. Isometric and plyometric exercises are super good for explosive athletes but also still training your compound lifts with a more speed intent through the movements will really make the difference. Lift heavy weight fast, as apposed to lifting heavier weight slow. You want to dominate weight explosively, then move the weight up. Lastly knees over toes guy and atg essentials are the way to staying healthy while you put your body through the rigorous and forceful training track requires. Gn happy new year

[kujaneck]

My whole life I've trained with sprints and it wasn't till I joined a touch football league at age 37 did I realize how important it was to train exclusively with sprints. All the bulky muscle I had was more of a hindrance as those muscles require more oxygen and it slowed me down. The following year I only trained sprints with minimal other lifting and I became turbo fast. I say train for whatever you want your body to perform well and you will achieve that feet. If you want to get better at living super heavy things train for lifting heavy but if you want to be a turbo fast athlete train sprints!

[willkruse]

Strength≠speed. Power=speed. Lifting weights 110% helps. If you are training fast squats, box squats, jump squats, power cleans you’ll get faster. It’s training power. Time on the track and practicing sprinting is extremely important but so is lifting weights. If I can squat 400lbs at 1.2m/sec then I can move myself at .6 m/sec. It’s all about power and force you bring back into the track. Go into any SEC gym and they’re doing exactly these movements because these build power and strength in the hips and lower body. And I can speak from experience

[Telefails]

At 15 I weighed 130 pounds and I ran a 4.81 40-yard dash. I'd never done a single deadlift, and I'd only squatted maybe 4 times in my life.

[ThePinkAnt]

The fastest sprinters in the world do not “barely touch” weights. Usain Bolt benches 300+lbs and most of the other guys bench more. Ben Johnson benched 450

[jackmckernan]

There is nothing wrong with doing weights. The purpose of the weights is not to lift the most weight but to do it with good and explosive form. I don’t lift the most but I’m strong pound for pound and adding weights to my sprinting has definitely helped. Obviously just weights aren’t going to make you faster, you need a good combination of both.