Sprinting for leg development

K

Karky

2
So since I have injured my back I can't squat or anything like that. ATM even pistol squats will aggrivate my back (though I think I should be able to do them soon). I figured I could try sprinting. Now what do you think about sprinting for leg development? both strength and size wise.

I was thinking about doing perhaps 10 sets of sprints, either 20 or 40 yards, maybe alternate. Or should I go for time? I could use a watch that goes off after 20 sec or something, then I stop, do the same thing for 10 sets. Then I could adjust the time of the sprint according to goals, short for power/strength and longer for hyp. (I think the time thing is more appliable for me, since I don't have access to a track near my house) (althought I would never go as long as to make it running and not sprinting) I also figure rest would be the same as with weight training, if I want hyp, go for shorter and if I want strength/power go for longer?

I will probably be training 3-4 times a week. I know sprinting can be hard on the body, so how often should I sprint? I want to train legs every time I train (I like frequency) but I don't have to sprint every time, I can do lunges, split squats, etc, too.

Also, what about sprinting up hill? Remember that the focus is on the muscles (and CNS, of course) not cardio.
 
I would think that I would have known more about this topic considering that I am a football player.......but I don't lol.

Actually here is a little bit of info:

Sprinting will help strengthen your fast-twitch muscles in the legs and we know that fast-twitch muscles have the most potential for strength. So there may not be a direct correlation to your squat numbers; however in the long term sprinting should help your squat and help maintain your current squat for the time being since you can't squat.
 
yeah, I'm not really looking for increasing my squat or anything. I just don't want my legs to get weak or small while I can't squat.

I'm just wondering how to do it, specially if sprinting up hill would be better or worse and specially how often. Since sprinting is pretty hard on the body I don't want to over do it.
 
Karky said:
yeah, I'm not really looking for increasing my squat or anything. I just don't want my legs to get weak or small while I can't squat.

I'm just wondering how to do it, specially if sprinting up hill would be better or worse and specially how often. Since sprinting is pretty hard on the body I don't want to over do it.
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Sprinting 2-3 times a week would not be overdoing it at all.

Do about 6x 50 yard dashes. Each with 5 minute recovery (or a minute per 10 yards). It hits the CNS pretty hard; so thats why the recovery is long. You want each sprint to be your best.

Uphill running or even running uphill backwards hit the Quads really hard as well. Uphill running should be used every now and then; its more of a conditioning/endurance type training imo.

edit: Also, if you can, get each of your sprints timed. Once you start noticing a increasing trend of your time; at that point you should stop. Dynamic stretch before you sprint; and static stretch after you sprint. Also stretch the hip flexors really good also.
 
what do you mean an increasing trend of my time?


If I sprint uphill with as much effort as flat, how will that be more conditioning work than "muscle" work? I'm not trying to do cardio.
 
Karky said:
what do you mean an increasing trend of my time?


If I sprint uphill with as much effort as flat, how will that be more conditioning work than "muscle" work? I'm not trying to do cardio.
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Example of a 40 yard dash workout:

First sprint: 5.33
Second Sprint: 5.37
Third Sprint: 5.38
Fourth Sprint: 5.40
Fifth Sprint: 5.45

At this point anymore sprints your just wasting time; your not getting any faster. The only way to get faster is to run your fastest. Also at this point; your CNS it pretty much done; anymore could lead to overtraining. A good rule of thumb is that after you get timed 0.10+ your best time then your done like in the example.

O and it doesn't make a difference weather its flat/or uphill. I just personally think Flat running is better for times and hill running is better for conditioning.
 
Okay, Maybe I'll do a bit of both just to mix it up. I've also heard uphil is safer, not so much chanse of pulling a hammie, etc.. But I dunno.
It's kinda weird that your times get better as you sprint, as your numbers usually don't get better as you squat.. Why is that? any idea? I think it's the same with throwing.
 
Karky said:
Okay, Maybe I'll do a bit of both just to mix it up. I've also heard uphil is safer, not so much chanse of pulling a hammie, etc.. But I dunno.
It's kinda weird that your times get better as you sprint, as your numbers usually don't get better as you squat.. Why is that? any idea? I think it's the same with throwing.
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I need to do uphill running now that you mention it...


So yes it is safer on your body.

You mean your times get worse as you sprint? Think of every sprint as Maxing out. So your gonna start slowing down pretty quick.
 
jmanjman47 said:
I need to do uphill running now that you mention it...


So yes it is safer on your body.

You mean your times get worse as you sprint? Think of every sprint as Maxing out. So your gonna start slowing down pretty quick.
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sorry, I'm a moron, I read your post as you started sprinting faster. In a lot of sports the time to quit is when you're at your best, and your best isn't always the first, it's weird, but that's the way it is. I've never really tried sprinting before, so I don't know :p I hope it won't aggrivate my injury, I've always wanted to try sprinting and now that I can't do squats it's the perfect time.

Anyone got any articles/vids on sprinting technique
 
I'm not sure if anyone here had already mentioned it, but using a running sled or parachute may also helps you here. The added resistance may help you to improve your leg musculature directly involved in sprinting.
 
yeah I know, thought I would have to find a way to attach the sled to my hips so it doesn't affect my lower back. and I don't know if it is possible to drag something heavy, even if attached below the lower back, without using the back a lot..
 
I want to get some basic technique pointers so I can minimize the injury risk and increase the efficiency and speed of sprinting. so yeah, like oly sprinters I suppose.
 
ok, well this might be a bit rough to understand.



If you can mimic what he is doing that is really the base of you form and sprinting. You want to get your knees up each time but when you do that you have to fight with your core to keep your upper stiff. When i run i stay up on my calfs the entire run.

ALWAYS keep your head level while running. As soon as you eyes fall of that horizontal plane bad stuff starts to happen.

Use your arms more than your legs lol. My old track coach told us "as you run and your pushing forward with your legs, try to tune that out and use ur arms to help u pump and get that extra .03 off your time"
 
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