You Are NOT Strong Enough To Be Fast

[@GarageStrength]

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[@GuidetteExpert]

Can you please do a video if shorter people need to train differently for speed in 60m or 100m then taller people? Just like with powerlifting or bodybuilding it matter that you train for your height. I am a shorter person trying to compete in 60m sprint and I feel I need to take bigger steps and lean forward more to catch up with the tall people that run.

[@colbythompson352]

I wish I could use your A.I. strength training for the 400 but my parents won’t let me buy it.

[@GuidetteExpert]

@@colbythompson352 What is A.I?

[@jonwilson2492]

Is do single leg squats with dumbbell is fine too?

[@ramblr5900]

@garagestrength when you say 180lb dude, are you talking a shredded with 10% body fat or regular dude at 15-20% body fat?

[@Deondre_Clark]

The key to speed is whatever the hell the Jamaican track team does

[@GarageStrength]

Jamaicans are STRONG

[@SirSketchable]

Marrawaunna

[@johnnyfox8934]

Eat yams 😆 🤣

[@Meek_ola]

They Train more than they compete. It’s no such thing as racing into shape for them.

[@landerhendrickx3522]

Carry Jamaican genetic material? :D

[@johnyjohnyyespapa3104]

MALE & FEMALE STANDARDS FOR EACH EXERCISE Power Snatch - Male: 1.1 of bodyweight (bw) - Female: 0.9 bw Power Clean - Male: 1.5 bw - Female: 1.25 bw Back Squat - Male: 1.7 bw x 5 reps - Female: 1.4 bw x 5 reps Front Squat - Male: 1.5 bw x 3 reps - Female: 1.25 bw x 3 reps Single Leg Squat (NOTHING BULGARIAN ABOUT IT !!!) - Male: 1.4 bw x 3 reps each leg (rapid) - Female: 1.2 bw x 3 reps each leg (rapid) Nordic Hamstring Curl - Male: 7 reps (without band) - Female: 5 reps Plantar Flexion Switch Lunges - Male: 6 reps each side w/ no ankle drop while holding 25 lbs dumbells each hand - Female: 6 reps each side w/ no ankle drop while holding 15 lbs dumbells each hand

[@raphthespeedster]

in that case, i gotta work on olympic weightlifting more💀

[@FILA23WHITEPRODUCTIONS]

Absolute nonsense i just heard, i weigh 173 and squat 285 and clean 200 and bench 185, i can run a 10.9 100m dash and a 4.5 40

[@zafiruzoma6234]

​@@FILA23WHITEPRODUCTIONS you can clean 200

[@melly7921]

These are much higher than what the standard should be

[@FILA23WHITEPRODUCTIONS]

Id recommended you refrain from writing workouts ever again, your telling a man to single leg squat the same weight as his front squat? Am i missing something or are you retarded?

[@Ruach360]

Strength training is great as it helps an athlete unlock their potential. I think what some training programs do miss at times is the application of these strength levels. The simple addition of 1-2 plyometric exercises can really make the biggest difference in training. Coach Miller there was a video that you posted a couple of months ago where you spoke about how your athlete surprisingly supplementated a lift with a plyometric exercise. Being is fast is the ability to recruit multiple neurons and fibers and execute at a high level. When we lift weights we provide our body knowledge/stress that it can sustain. When we do plyometrics, we provide our body an avenue for application of this stress. Your youtube channel is helpful and helps push the idea of weight lifting and its relation to athlete performance to that next level.

[@johnnyfox8934]

I'm lying on the track that Noah Lyles ran on in high school watching him run in your video. Your videos have definitely helped me get stronger and faster.

[@MrBalockaye]

Until my ACL reconstruction last year, I was the fastest person anywhere I showed up (football, basketball, rugby). At 6’3 ranging between 215-190, I can contribute very little of my strength training to any fluctuations in my speed, acceleration is definitely something strength training can help.

[@1337b3nnyvav00m]

Most people don’t train the muscle most responsible for increases in top speed which could be part of your issue as well. Your hip flexor strength and flexibility is the most important factor in your top speed. Your hip flexors are responsible for increasing your stride length, and turnover rate which are essential to top speed. Your hamstrings and glutes are the muscles most responsible for acceleration which everybody trains when they train legs, but most athletes neglect their hip strength and mobility when trying to get faster which is a mistake.

[@1337b3nnyvav00m]

Incorporating a few banded hip flexor exercises and/or some static holds will make all the difference. Running intervals as well to increase your sprint endurance. Even world class athletes cannot maintain maximum velocity for more than a few meters. 100m runners reach maximum velocity about 60m into the race and decelerate until they cross the finish line. Incorporating interval training will increase your ability to slow that deceleration once you reach maximum velocity. I don’t know what your training regimen is, so I can’t say whether or not you’ve already incorporated these 2 things outside of your usual strength training and plyometrics, but these are things that I’ve seen help a ton of athletes actually get faster.

[@sheriffquick]

230lbs front squats for 3 explosive reps🤣🤣🤣🤣🤣🤣Fast runners exercises?? NO

[@michaelsadach5401]

A coach in middle school said, a fast persons feet point forward when walking and a slow person's feet point slightly outward. Why is this? When you run your feet, start to go outward as they run.

[@teemuojaniitty9864]

​@@michaelsadach5401It is simply not as effective

[@IlliasAli]

This coach is absolutely amazing. He doesn’t just do the talking he does the walking to majority of the trainers can’t.

[@bjnaves1192]

So many small gems in this one video. Very well put together

[@FILA23WHITEPRODUCTIONS]

I agree with you @garagestrength, but to a certain extent. I squat 285, bench 185, clean 200 and have a 34” vertical jump and a 4.5 40yd dash at 5’11 175. The key to athleticism is muscle contraction. I recommend watching the sprint projects video on whats the key to getting faster.

[@melikmourali2072]

"The key to athleticism is muscle contraction." It's called moving 😂

[@aliabusini]

285 for 1rep?

[@IlliasAli]

Thank you very much. Your videos have helped me reach high-level soccer. I’m still on my way to get there but this video was way too helpful. Also just a quick question does your book on programming exercises talk about tendon strength? Much love from Australia 🇦🇺⚽️💙

[@GarageStrength]

Thank you very much and we're happy to help. Not specifically, but the recommended exercises will improve tendon strength.

[@drhjhulsebos]

Was hitting some back squat2power jerk yesterday, it really hit that final part of extension and required good trunk control. I was thinking that it could really transfer over to speed or at least engaging into a rugby scrum.

[@drake2638]

watching this as a rugby player too, really want to be fast

[@evanp.deaton7531]

As a college jumper is really about relative strength. If your squat is 300 pounds but you are 200 pounds it doesn’t really matter.

[@ates423]

I’m 200lbs at 6’4, I squat 385. What should I be aiming for?

[@AliMohamed-tr1ii]

In the video he said 1.7 times your body weight , for 5 reps

[@Hajiroku]

But that was what he was saying. Multiples of your own body weight. There wasn’t a set static number since it is supposed to be relative strength

[@swarajdixit8181]

Thank you so much it's so informative definitely gonna share it..

[@GarageStrength]

Glad it was helpful!

[@OGdienomyte850]

Your exhales motivates me to be louder and more effective with mine💪🏿💪🏿💪🏿

[@marcd1981]

Don't know if he had a second cup of java before filming, but I like the energy throughout and especially demonstrating the lifts how they should be done. Great video, thanks!

[@brutushita1]

I like your videos. Straight to the mechanics of things, not this hotair intros that other videos have and sooo much talk about, without DOING THE ACTUAL,

[@Eduardolluvioso]

This is the exact program that got my son from 6 months off with a navicular fracture to going to state (Texas 6A) in 7 months. Then off to Oregon where they had him lose 25 pounds in 4 months. 205 to 180, then down to 172 before he came home weak and slow. They killed their power sprinters - him and Hannah Cunliffe. Just started with his 12 year old brother and we will let him have his natural weight and strength.

[@RealRoomy]

whyd he lose 25 pounds..

[@M_R.b]

yall should count how much calories he loses

[@Fluffisnoterm]

I‘m sorry to hear about your older son, that’s horrible. Some people really need that big engine, and it’s a shame that bad coaching caused him to lose speed.

[@knightmarechimp]

I love this, gives me numbers and goals to chase

[@rimreckable]

Much respect on repping the Cannibal Ox shirt

[@nathanblackwell8791]

Great video! Did a few of these when I used to run in college. I still train and plan to implement some of these lifts!

[@1337b3nnyvav00m]

Every heavy compound leg exercise should be in a superset with plyos and if you’re not working out your hip flexors you will not get a lot faster.

[@LucasDimoveo]

There are parkour coaches that don’t believe that cleans and snatches are effective for developing power. As I’m not a coach I don’t have a lot of clout to make that argument. Over a year I pushed my clean to 130kg (with a bodyweight of 84kg), and my jump as increased. Note that this is after years of being away from the sport

[@linyenchin6773]

So meticulous and concise with minimal drama~noise. Keep it up.

[@ironneverlies1132]

yooo…maybe you can do a recap of jay vincent‘s interview with mark asanovic! he said the most dangerous sport is olympic weightlifing, and major part of injurys on the field happens bc of pre- damage the structure with oly and powerlifs LOL it was hard to watch!

[@paultshin3382]

Thanks

[@networkjay2117]

Love your videos uso, keep up the great work!

[@1pittmanj]

Great video. I saw another video on KZbin years ago where the head of Nike’s programming said if he can get his athletes to do 3x their bodyweight on a trap bar deadlift that every athlete ran at least a 4.5 40 yard dash. Your thoughts on this?

[@SmokyOle]

3x bw is a lot that's 600 lbs if you are 200. Not saying I don't believe him but I know tons of guys who run 4.5 without deadlifitng anywhere near that heavy.

[@m65trackster86]

Would you modify your recommendations for masters athletes (track and field), and if so, how? I am 68 yo male, and struggle with squats due to lower back fragility along with knee pain when doing deep squats. Single-leg squats are currently in my routine. I also think that one needs to work on hip flexors for increased turnover rate.

[@TheFitnessPsycho]

This is a great video, you explain things so well

[@UNHStrength]

Dane, Great video and information for new lifter to understand that they need to be strong first and the speed will come. What are your initial progressions to get into the Bw/Wtd. Plantar Flexions Switch Lunges? Direct Lower Leg Work? Isometrics? Thanks, John

[@theainzleevideos]

Awesome video. Will update with results

[@FBIAgent12345]

Came for the tricep. Stayed for the advice.

[@chr1staki]

Nordics 1x per week was enough for me to make steady, consistent progress 📈

[@officiallolbg]

Hi Dane, nice Video, i wanted to ask, if you can make a Full Body Morning Workout for Hypertrophy

[@onem1nd135]

Key to speed is resistance. Parachute. Hills. Ankle weights.

[@yawboateng6283]

Excellent video

[@SebastianGMusic]

Hey Dane, thank you so much for your videos, we don’t have a strength coach at our team and these vids are a game changer! One quick question, to make sure I understand it right, for the snatch and clean standards we are talking about a 1 rep max?

[@nullproof]

For rock climbing, should I start with the power snatch or power clean? In bouldering and some sport climbs, you could be jumping/triple extending while maintaining body tension from a multitude of body positions to reach a hold. Both seem to train general explosiveness, but would there be one that is more applicable to climbing from the start?

[@Advisory_Vessel]

Jumping split squats might be where you want to start. I started training lower body for this exact reason. The amount of people who don't use their legs, feet, and heels is kinda crazy. While you do need great upper body and grip strength for crips, more routes can be done with heel hooks, better lower body tension close to the wall and just out right dyno the problem. Hope that helped.

[@danpolta8759]

Depends on whether you can get the bar into a good front rack. If you can front squat 40kg or 95lbs with a power clean grip for a set of 3 without dropping your elbows, learn the power clean. If you can't, learn the power snatch.

[@trentalexander2413]

Great info!!

[@sewison7990]

SPEED IS GOD GIVEN

[@jessec377]

Awesome video

[@DoctorPhilth]

Cannibal Ox T-shirt? You're now my go-to fitness KZbinr.

[@luismiguelrodrigues6151]

Great content 💯

[@ace6458]

Great info, just had one question... With the Power Clean, would it be more or less beneficial to do a front squat with it, or just clean the weight

[@brandonshoen7957]

Yep, but doing front squat helps with exploding through your heals to get the bar up when you drive that power clean. Yes. Front squats make your power clean better. But doing a front squat after your power clean is just focusing on the form. Some people get too caught up (like myself) on getting the bar up that the form isn’t good and it misses the point. Do front squats with the clean if your form is lacking.

[@MrFackoffline]

I've read and seen a lot of info and I think this video is gold!

[@philipmensah2]

Very very helpful

[@GarageStrength]

Glad it helped

[@matthewlong2981]

I wish I could afford to have a trainer like this guy

[@3ddon602]

What about a trap bet deadlift? I read an article online about how the trap bar improved players 40 yard dash.

[@blender176]

What if you have facet joint syndrome and can't hold this weight on your back? Do you have alternatives for developing deed and strength?

[@kjs9273]

Here’s my stats Age:14 Weight:160 Height: 5’7 Squat: 315x4 Front squat: 205 Power clean: 175x2 Bench:200 40yrd: 5.5😢 I am a shot-putter but it would also help to get fast so could someone tell me what I should do?

[@coitalia]

Love the tee!!

[@bennythomas8497]

Great sir

[@MrJoRobb]

While strength is important it IS NOT a predictor of speed. Noah Lyle's is not and never has been very strong. Same for Terrence Laird and many others. There is a freshman kid Azeem Fahmi at Auburn who cant squat his own body weight yet has run 10.09 in the 100m. Same kid consistently runs 6.6s in the 60m. Relative strength and force application are more important than raw strength. Case and point my son is 206lbs squats 560, deadlifts 540 and has a 32in vertical yet has never broken 4.7 in the 40yd dash. Comparatively as a sophomore in high school I weighed 154lbs, squatted 255lbs, power cleaned 205lbs and only had a 28in vertical but still managed to run 4.6s in the 40yd dash. As did 4 other my teammates who were very similar in size and strength. As a senior in high school we had 6 kids on my team who all ran under 4.6 yet none of us squatted more than 305lbs or power cleaned more than 215lbs.

[@santim2341]

Studies have shown going deeper than 1/4 squat doesn't help sprinters or higher jumping. And deeper increases injury risk.

[@nolove348]

I love that video ❤❤❤❤

[@GarageStrength]

Glad you liked it.

[@TundeEszlari]

I love your videos. 💪❤

[@GarageStrength]

Glad you like them!

[@jamesbrucelawson]

Love the Can Ox T-shirt

[@hugor9451]

Do you talk about this in your upcoming book? Thanks

[@youngsuit]

i think the clean and the front squat are the only ones where i can even match my bodyweight, obviously besides the back squat.

[@XCILE625]

What about advice for swimmers?

[@XudenGroupLLC]

Where can you purchase that wedge?

[@azeon9684]

Think power clean would be a good alternative to snatch? hard to balance the bar above my head

[@eb2708]

Is sled a good exercise for speed? It seems like it would improve the explosive start.

[@DragonWarrior1524]

How the hell do you do single leg split squats without creating knee valgus? I don't have this issue on regular squats, only going off of one leg. I don't know if that's just the anatomy of the leg, tightness, or weakness. I'm a 6'6" 190 lb male so maybe this is a tall problem?

[@MoneyAli75]

Cmon coach !

[@ffransis1]

This is awesome

[@hiedla6590]

there are 2 phases for the legs: 1: lift the leg and 2. extend the leg. you did not mention leg raising raising at all

[@rn5697]

Hello there. Would u lake to share with us what's ur calorie intake? 😊

[@Duane-tl2zc]

Great info. 'Cannibal Ox' cool.

[@SWLaw14]

I think the secret is being in hype so hard and imagine to release all of your power before you start running

[@SWLaw14]

Proof: "trust me bro"

[@glezisbauk4732]

@@SWLaw14 did you just commented yourself lol

[@SWLaw14]

@@glezisbauk4732 yes so nobody can anticipate me

[@jonas.k15]

does deadlifting correlate to speed or is there better movements to do like the power clean

[@nbilloma928]

Please performing one of these exercises after a leg session is hard. can you use these exercises during a leg weight training session?? and the day after a leg bodybuilding session is it possible?

[@tylerknoll]

Any comment on Lu testing positive for EPO?

[@antoineaustin9063]

At what age would you suggest people start lifting weights for sprint training?

[@lnedelcu66]

Hi, can you put a link with literature behind your video?

[@hrithikkhemani3230]

so when should i do these exercise and should i do all in this one day or over the entire week.

[@hasegyan2796]

Hey Dane is it possible to do a single leg squat without your single leg squat machine

[@AlteredState1123]

Of course it is! Just use a bench. His contraption is a nice-to-have, not a must-have.

[@ALLDAYEVERYDAYKIM]

Yoooooooo I just noticed his Cannibal OX tee ❤❤❤❤❤❤❤🔥🔥🔥🔥🔥🔥🔥

[@TheLateral18]

strong hammies and strong glutes !!!!! i have good speed but horrible acceleration something i discovered , when i got more upper body strength , my speed increased too

[@hamzaa.8082]

coach, enjoying your content since quite some time. I have a bulging disc and back squats are not safe for me.. I added back goblet squats into my training. Do you think it is going to be as good as back squats?

[@JJ-cs1jy]

Yh, it could be more beneficial because it allows to solely target your legs more

[@palugi03tt]

1.4x body weight single leg is no joke. Movement might be too slow? Might take some weeks to get there. Elite bmx pros are 1.75x and up.

[@odp94aaa]

Similar benefits incorporating a hang snatch vs a power snatch? Thanks

[@BacchusB-w5g]

If someone has a mild rotar cuff injury. Can they just do light snatches for speed?

[@alfredbrowniv2822]

The cold vein. Yes.

[@mikelu4390]

Hi @GarageStrength, do you have a similar video to this with standards and exercises for vertical jump?

[@orison365]

I'm curious, being over 6' I always worried about loading my spine, so I built my ankles from high box jumps where I then jump off the box and try to absorb the impact on the landing. any advice for avoiding loading the spine?

[@IAMLEGIT2323]

Work on flexibility in your hips and hamstrings, Strengthen your core, and be happy with steady progress. I assume you are referring to squats. If so you can develop good form from body weight activity, and a good training tool while adding some weight is a goblet squat using dumbbells. Do these exercises to the lowest position you can get your body to before your lower back starts to sag or dip. The “dip” is when your back becomes vulnerable. Work to this position regularly until your mobility improves. You can throw barbell stuff in the mix for strength but if you are worried about your spine don’t get too low on squats until you can develop enough strength to stop the “dip”. Just a little advice from an internet stranger.

[@josephujoostaa4462]

Being glute dominant is top importance.

[@mogulme6190]

This isn’t 100% true. I never lifted weights a day in my life….especially anything pertaining to legs when I was in high school. Tried out for football and ran a 4.49 right away. Some people got wheels others don’t

[@Snow4LifeNEver]

Well maybe you would have beaten records had you given strength training a chance.

[@card386]

My man thinks 4,49 is fast lol

[@tommyngongo8024]

You’re proving the exact same point… do u just wang to talk lol?some ppl aren’t that fast naturally in fact most ppl aren’t even coordinated

[@Josiah_Vidzro]

You’re an outlier. I’ve built up my strength and I’ve seen tons of results in my speed gains

[@yams3954]

Unless ur hs had a laser timer you did not run a 4.49

[@marcusraynal]

I’m 230lbs. Buddy wants me speed squatting 391lbs. I’ll stay slow 🤣🥲

[@LatimusChadimus]

I love Nordic curls. I do it with weight lol

[@GarageStrength]

excellent!

[@MrSham3less]

wtf

[@pierrelendo]

What would be the numbers to target with the hang power snatch and the hang power clean? 🤔

[@ayeauewashunt9058]

Is there a good alternative to a power clean? I never did it and I dont know any good tutorials anywhere

[@GarageStrength]

Try this video we made: kzbin.info/www/bejne/nn2oo4SpbLNnq80

[@LatimusChadimus]

Look for Zack Telander, he had some recent videos on the power clean, or, look waaaaaaaaaay back in this channel, I'm sure he has point-by-point videos

[@drhjhulsebos]

There are tutorials on this channel

[@hosnibro3827]

What about for beginners ? I'm soccer I need to be fast

[@Agencyiseverything]

I never did any of this and I’m really fast. I just run with resistance. Like weight sled with heavy weights. Or running with resistance. Then your actually training the action in particular. Then take it all of and zooooom

[@narayanthakursportsathlete4475]

I want hamstring workout

[@GarageStrength]

We will work on that. Try this to hold you over: kzbin.info/www/bejne/aX_XimuGgJZ4obs

[@garbiel1]

Stupid question but I've always wanted to know Can i do power clean with curl bar?

[@GarageStrength]

I wouldn't recommend, but technically yes.

[@chrispmonke2093]

What kind of exercises for legs can you do a day before a track meet

[@JamesBond-wv9xz]

Those were barbell split squats, not single-leg squats.

[@kipchogeremy7292]

in our country we don't have those equipment

[@user-hn9qw7ou8d]

The key to speed is doing whatever lifts Bo Jackson used to regularly do in his prime. Spoiler: He did not lift weights.