Best and fastest way to SPRINT faster!

[newwenha]

I have track in 2 months and want to be able to sprint the FASTEST I have ever sprinted. The longest distance I will run is 400 meters. I weigh about 150 pounds and about 15% BF, so not the leanest runner. Can I still run efficiently with this much bf? Finally, what are some GOOD exercises that I can slowly prepare my body for practices and the meets. Thanks!

[Chrome Face]

sprints w long recoveries, tempo, weights, massage, ems, speed endurance, special endurance, periodization of cns stress

[AimSmall]

I have track in 2 months and want to be able to sprint the FASTEST I have ever sprinted. The longest distance I will run is 400 meters. I weigh about 150 pounds and about 15% BF, so not the leanest runner. Can I still run efficiently with this much bf? Finally, what are some GOOD exercises that I can slowly prepare my body for practices and the meets. Thanks!

There is no "Fast" way. You have to devote yourself and put in the time to get faster. It wont happen over night, and probably won't happen in weeks. You need to be disciplined, train right and train hard for months before you noticed improvements. Regardless if its speed, muscle, fat loss, etc.

Probably the one thing that you can fix and will only take a week to get adjusted to is your running form, both upper and lower body. That will improve your speed. And you are a 100m or 200m runner, practicing block work is critical and is the difference in a great time and a bad time.

[RepSetGo]

What other events do you want to run besides the 400? Give me a basic gist of every event you want to do/how you're preparing for them and I'll help you the best I can.

[azstrengthcoach]

The best way is to have a coach work on your running mechanics so you don't waste energy running

[OYourBlind]

Yeah like azstrengthcoach said, it's all about how you run so your not wasting energy and losing your momentum. By no means am I a sprinter or know anything about it but watch how sprinters run and how there posture is whilst they run. If I was you i'd be hitting a park and maybe running through a 30 meter sprint at a say 60% but practicing how your posture would be at a 100% sprint then after awhile i'd be practicing at full pace. To be the fastest you can be it all comes from your explosiveness.

[SoccerMuscle5]

One great way to improve your track speed is to do 200s for time then rest. Do you have a track you can use? Do 100m sprints and try to improve your speed each time. Give yourself 8 rounds and each round try to run faster and faster. I also like to do squat jumps for explosiveness. Helps to give you the jumpstart at the starting line.

[MarinoMike]

Simple, get your BF% in the single digits, and be able to put your palms on the floor in front of your toes with a straight back. Achieve those two things and you will run the fastest you've ever ran. But seriously get that BF% in the single digits.

[Lifter269]

Deadlift, Squat, Power Clean!!!! Pull sleds too. You really need to work on those lifts if you want to get faster. My brother runs track for UALR, and all the sprinters there work on their deadlift and clean more than anything! There is a sprinter on the team that weighs 160 and pulls over 500 pounds. The coach was Shaquille O'Neal's strength Coach at LSU, his name is Milton Williams. Very credible.

[Hisairness]

sprints w long recoveries, tempo, weights, massage, ems, speed endurance, special endurance, periodization of cns stress

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