Speed

[justriot]

Hey, i noticed that as i gained weight and muscles, i got slower on sprinting.

As of late, i switched up from bulking to a cutting phase, which has me running a lot more than ever.

Anyways, I was wondering what exercises i can do to gain speed... both for short distances and long.

First off, i just want to be able to sprint faster than ever before. Thanks.

Goal:
Run 4 miles in under 32 minutes
Sprint 1/4 mile in 1 minute

[medjen]

Hey, i noticed that as i gained weight and muscles, i got slower on sprinting.

As of late, i switched up from bulking to a cutting phase, which has me running a lot more than ever.

Anyways, I was wondering what exercises i can do to gain speed... both for short distances and long.

First off, i just want to be able to sprint faster than ever before. Thanks.

Goal:
Run 4 miles in under 32 minutes
Sprint 1/4 mile in 1 minute

I'd probably hit up a running site for this.

coolrunnings.com or runnersworld.com probably have more info for you.

[WibbleWabble]

4 miles in 32 mins is cake. in order to do that- just run.

[mugugaipan]

Hey, i noticed that as i gained weight and muscles, i got slower on sprinting.

As of late, i switched up from bulking to a cutting phase, which has me running a lot more than ever.

Anyways, I was wondering what exercises i can do to gain speed... both for short distances and long.

First off, i just want to be able to sprint faster than ever before. Thanks.

Goal:
Run 4 miles in under 32 minutes
Sprint 1/4 mile in 1 minute

Theoretically, adding lean mass to an athlete should not slow them down. In the pros, if there is someone who is doing awesome at everything, they give him more mass to work with, and it should make him a better player. So the muscle you have gained is not what slowed you down, maybe just not keeping the conditioning up.
That being said, your 2 goals are totally different. Sprinting is an anaerobic system and running 4 miles is aerobic, so one is going to suffer. Since you said you want to sprint faster then ever before, I would cut out the 4 mile part and just focus on your weight lifting and sprinting. Running long distance will end up being counter productive to your sprint speed.
To improve your sprint speed, you basically need to sprint more. Try HIIT training for your cardio, and add some explosive lifts in on your weightlifting. Basically, train fast be fast!

[justriot]

Theoretically, adding lean mass to an athlete should not slow them down. In the pros, if there is someone who is doing awesome at everything, they give him more mass to work with, and it should make him a better player. So the muscle you have gained is not what slowed you down, maybe just not keeping the conditioning up.
That being said, your 2 goals are totally different. Sprinting is an anaerobic system and running 4 miles is aerobic, so one is going to suffer. Since you said you want to sprint faster then ever before, I would cut out the 4 mile part and just focus on your weight lifting and sprinting. Running long distance will end up being counter productive to your sprint speed.
To improve your sprint speed, you basically need to sprint more. Try HIIT training for your cardio, and add some explosive lifts in on your weightlifting. Basically, train fast be fast!

U r right about the "keepin da conditioning up" bcuz when i was bulking, i did not run as much.
I have heard of HIIT, and i was wondering if there are any other exercises that can help with speed.

[mugugaipan]

U r right about the "keepin da conditioning up" bcuz when i was bulking, i did not run as much.
I have heard of HIIT, and i was wondering if there are any other exercises that can help with speed.

Well obviously sprinting. Explosive lifts like powerclean. Also it helps to lift a little faster. For instance, I did a study where I squatted and went 1 second down one second up for 6 weeks, it improved my vertical by 4 inches and my 40 by .2. The group that went 3 down 2 up actually lost speed. Also look on youtube for plyometrics and dynamic speed warmups. Sprinting downhill will help facilitate faster muscle memory. Other than that there is not a whole lot more that you can do.

[Tyrbolift]

Oh, I thought this was a thread about drugs. nm...

[justriot]

Well obviously sprinting. Explosive lifts like powerclean. Also it helps to lift a little faster. For instance, I did a study where I squatted and went 1 second down one second up for 6 weeks, it improved my vertical by 4 inches and my 40 by .2. The group that went 3 down 2 up actually lost speed. Also look on youtube for plyometrics and dynamic speed warmups. Sprinting downhill will help facilitate faster muscle memory. Other than that there is not a whole lot more that you can do.

thansk for the advice, ill try those workouts soon as day breaks.

[Ironlife]

Well obviously sprinting. Explosive lifts like powerclean. Also it helps to lift a little faster. For instance, I did a study where I squatted and went 1 second down one second up for 6 weeks, it improved my vertical by 4 inches and my 40 by .2. The group that went 3 down 2 up actually lost speed. Also look on youtube for plyometrics and dynamic speed warmups. Sprinting downhill will help facilitate faster muscle memory. Other than that there is not a whole lot more that you can do.

Very true about powercleans and those type of lifts in gerneral.
I have always been a quick runner. Now at 190 and also at 130lbs.

[Couthos]

Fast twitch muscles. You need to do Plyometrics training

[justriot]

I'd probably hit up a running site for this.

coolrunnings.com or runnersworld.com probably have more info for you.

thansk fo da sites, dey got some good information there.

[Tyrbolift]

thansk fo da sites, dey got some good information there.

try correct english. you're not from the ghetto.

[justriot]

try correct english. you're not from the ghetto.

yea, could u teach some how to english