How To Increase Speed And Run 24mph

[@michaelsceau4306]

what depth in the squat should be consider a half squat or a full squat x2-3 BW also a box squat is 0k

[@Sohel----]

My top speed is 22.1mph but I cannot sustain that speed for more than 10m , what should I do ? Its like for 40-50m segment my 10m fly time is 1.04 and for 50-60m segment my time drops to 1.18 how to maintain my top speed through out

[@alexharpin5715]

What is the best way to cover more distance per step? My biggest issue is that I am not covering a lot of distance per step. The first 10meters(sorry I know you use yards) I get 7.5 steps, but after that for every 10m I am stepping 6 times. so from 10m - 20m I take 6 steps, 20m-30m: 6 steps, 30m-40m: 6 steps, and 40m-50m: 6 steps.

[@Performancelabofcalifornia]

Yeah that is way too many steps even though 7.5 steps for the 10m start is pretty solid. I would say you need to work on front side mechanics but more importantly ground force in your front side. Additionally, allow yourself to get more hip extension during foot contact.

[@Performancelabofcalifornia]

This video should help kzbin.info/www/bejne/pprPlXVoirCgqpY

[@alexharpin5715]

Thank you

[@Performancelabofcalifornia]

@ 💯💪🏻

[@JskaAjao]

Would you say it takes long to get from 20.5mph to 22mph or not?

[@Performancelabofcalifornia]

As opposed to what 22 to 24?

[@JskaAjao]

@ I guess but, im asking for myself because I went from 18.6 mph to 20.5 mph, and now im trying to get to 22mph. Currently im around 21mph

[@26Bibles]

@@JskaAjaodepends on the person, but for me personally when I was at around 21 it took me 3 months to go to 22. I did get hurt shortly after though so long term training is something to keep in mind

[@JskaAjao]

@@26Bibles I guess that makes sense, and currently im training for my track season which starts in 2 months. So like you said 3 months, im assuming I could get there if not close to it.

[@26Bibles]

@ you 100% can get there if your sprinting and getting full rest, just remember to keep squatting and doing Nordics because although they don’t make u faster they keep u healthy and that’s most important

[@Leonidas-eu9bb]

He has not much idea.. It's all about horizontal impulse (force x time). Contact time does NOT matter. It's the result of running speed not the cause! Squat strength does not matter! Powerclean doesn't matter. Even vertical jump doesn't matter that much. Christoph Lemaitre ran sub 10s without any strength in the lifts!

[@Performancelabofcalifornia]

@@Leonidas-eu9bb I would argue that foot contact time is most important. So much technical mastery comes with effective foot contact time mixed with effective hip angular velocity. While squat, power cleans and vertical jump are not the end all be all. I would argue that Lemaitre could have run better times with more strength/power. He had great height mixed with explosiveness that many people watching this video do not. Therefore they will need to train it and putting some objective numbers behind it I think is beneficial.

[@Leonidas-eu9bb]

@Performancelabofcalifornia I really like your passion for sprinting. I just must say again that foot GCT is the result from the speed of the COM and leg length. Longer limbs = longer GCT, wichis an advantage! I like you mentioned hip angular velocity. I'm super important to apply force into the ground. Not just hip extension. Hip flexion is maybethe limiting factor. If one side extends faster/more powerfull so must the other side flex faster more powerfull to balance out the forces! This is why all those extension dominant strength trading is useless.

[@Performancelabofcalifornia]

@ I love the difference in ideas and in my opinion it’s important to apply different training approaches with different athletes. I will say I mentioned in this video that Usain Bolt (6’5) had a .08 GCT when he ran 9.58 while Xavier Worthy (5’11) had a .1 GCT. So I have always taught that longer GCT is better for shorter athletes as it allows for more distance per step. In regard to training ,I agree with what you have said and many athletes who are already running really high speeds or fast times probably do not need more strength. However, there are athletes I work with and have worked with that see immediate speed improvements by developing basic strength in the hip extensors/hip flexors. The strength is irrelevant though if not properly applied to sprinting technique. In other words, just getting strong does not help but applied strength is the key in integrating an effective strength training program to faster overall speed.