what lift would you think is better for speed overall?

[squat4speed]

Squats or deadlifts?

[ScooterLibby]

Squats or deadlifts?

Deadlifts, your hamstrings and glutes are a big part of sprinting

[Moh7]

Deadlifts, your hamstrings and glutes are a big part of sprinting

Squats would probably be better....

[daveshit]

Squats or deadlifts?

Squats are probably better for the acceleration, and explosiveness, because it targets quads primarily. Deadlifts are better if youre looking for speed on more than 20-30 yards.

I think that most of athletes get better gains in speed from deadlifting because hamstraings are almost always weaker part of the leg.

[dgcoats]

What's better for your hair, shampoo or conditioner? Use em both.

[desteph]

Weighted single leg high step up

[enetblazin4eva]

Clean

[hercules71185]

wouldn't lunges help you with your stride? If I'm not wrong and I'm pretty sure I'm not. The thing that separates an average runner and a fast sprinter isn't the amount of steps per second it's the length and strength of the stride. And every muscle in lunges is used in sprinting.

[SuicideGripMe]

Squats or deadlifts?

Pointless question Id say. There are so many factors in developing speed. Please be more specific with your questions. Are you asking squatting in addition to speed work? Squatting/deadlifting as speed work (dynamic lifting)?

[squat4speed]

Pointless question Id say. There are so many factors in developing speed. Please be more specific with your questions. Are you asking squatting in addition to speed work? Squatting/deadlifting as speed work (dynamic lifting)?

as a form of MS development (maximum strength) + providing stimulus.

[07hudson]

If I had to pick I'd say squats, deep squats seem to promote fast twitch muscles fibers in the legs better than Deads. But deads are also important too because they hit your hips, glutes, and back which are all fundamental in acceleration.

I do them both though

[desteph]

plyometrics, heavy high stepups, 20% heavy squats 80% dynamic lighter squats

[civetadei]

full squats. Works the entire lower body. But of course everyone should know they should be doing both.

[101pro]

Deadlifts.

Being fast is all about being posterior chain dominant. Glutes and hamstrings drive top speed. Deads hit the PC much harder.

As far as fast twitch. That has more to do with training at a high intensity, training explosively at lower intensities, and keeping set duration short enough to avoid lactic acid build up

Regarding quads driving acceleration. Look at a sprinter in the blocks and note the joint angles at the hip and knee. The hip is in a much deeper angle, thus the hip (glutes and hamstrings) are the primary moverrs during acceleration. The quads play a greater role than they do at full stride, but they are not the primary mover.

Now for athletics you need a balance, Quads kinda act like your brakes. So when you slow down and change direction (as in agility work) you need powerful quads to do so quickly. Still you won't be fast unless you can get full hip extension at toe off, thus your posterior chain must be powerful enough to extend the hip fully. For an excellent example of what I am talking about watch some Barry Sanders videos. His quads slow him down and elp with turning but he is still, remarkably, able to get full hip extension.

Whats the moral: if you are a sprinter deadlifts are beter, if you are an athlete you need both with a tilt to more work on the posterior chain. maybe add in some glute ham raises into the squat/dead mix

Alex

[allstar5044483]

Clean

out of the choices i would say straight leg deadlifts, although you should do them both. however, i would say the best compound movement might be cleans because it take alot of explosiveness

[jeff_vangundy]

roleplaying as a middle school track coach really has helped me become an elite 100m sprinter