Sprinting & jumping use majority posterior chain musculature. Deadlift is almost 100% posterior chain oriented. A stronger posterior chain will absolutely lead to greater sprint speed if all other factors remain constant. All of this angle specificity stuff is the same concept body builders push when they talk about body part splits and hitting a muscle from every angle possible before moving on to another body part. All meta analysis that I know of have proven this less effective. Power is power, and the angle at which it is projected is not all that important. If one athlete produces more power than another at an angle of 90 degrees, chances are they can produce more power at 60 and 120 degrees as well.
Thanks for your comment. Angle specificity is not the same as bio-mechanical balance but I understand your analogy to bodybuilding. Bodybuilding is aesthetic and sprinting is bio-mechanical performance though. The problem with quoting studies you have seen is there are studies you haven't. (Neither have I BTW :-)) but someone posted the complete opposite point from a bunch of studies to contradict your point, so maybe you 2 can fight it out. That's why I don't spend my time discussing 'studies' or putting too much faith in them. I rely in my knowledge, observation and experience and if the study supports all of those, then I give it credence.
Essop Merrick Yea I know what you mean man! That's what I'm saying is that bodybuilders put a ton of emphasis on angle specificity, yet they are not peak performers (otherwise they would be sprinters, NFL players, boxers, etc). That's why I say the angle at which a muscle is trained is not all that important. Top strength coaches (NFL, olympic athletes, etc) have their athletes focus on large compound movements, with little emphasis on the angle of projection. A stronger athlete at 90 degrees will almost always equate to a stronger athlete at any angle within say 30 or 40 degrees of that. Subscribing to your channel man! I am about to complete my degree in exercise science and I love these conversations!
Thanks. Maybe check out my half squat v full squat video. th-cam.com/video/N08aFDZVplU/w-d-xo.html I think that was where the guy in the comments section posted the studies on joint angle translation in sprinting. Personally, I wasn't convinced by it because like you I have noticed that a strong full sq translates to a stronger half sq translates to a stronger quarter squat. It is for that reason though why I say that full hip range expressed is not Deadlift and an overemphasis on Deadlift will disrupt bio-mechanical balance. Maybe the point I am always trying to make on the channel but I need to be clearer about is that balance is more important to peak performance than any one exercise.
Essop Merrick I can definitely agree with the point that deadlift does not mimick sprint mechanics, and full hip ROM is not expressed during the lift. It does however improve power of hip extension and the entire posterior chain, which is paramount in sprinting. Not to mention the explosiveness needed to lift the weight from a dead stop with no preload/stretch reflex in the muscle. Core stability is also greatly improved by deadlifts. I just think overall the deadlift is a great lift for improving athletic performance, maybe even the best...but I do see how an overemphasis could hinder sprint mechanics if there is not equal emphasis put on sprint form and flexibility.
Thinking the same thing , angles don’t matter. If the power and strength is being improved through the excersize it will be beneficial & translate in your jumping & sprinting
Little late, but speed gains. Between Sophomore and Junior year I went from a 29.99 200m to a 23.4. (Deadlift is my favorite lift, and I did a crapton of them every week.)
So basically slow as a turtle to a mid sprinter in many states in the USA. A point which could be worked with. From a 23 you could make 21 in 18 months, some have made it in one year. And then from 21 low to the 20's in another year or two which makes you competitive world wide on some pretty big stages.
Uhmmm. Why not JUST do the sport then? In this case just sprint? Because according to you, we would sift through all the ttaining modalties until we arrive ag one and say: "AH HA! This is the most specific!" Just to realise it's sprinting.
Its an old(ish) video, but I felt like commenting about my experiences with the deadlift. We (our training group of 3 + the coach) used (sumo)deadlifting 2 to 3 times a week for a "strength period" of 2 and a half months. We did usually 3 to 5 sets of 3 reps. We left the gym and did 8 to 10 sets of hurdle hops for 4 to 6 hurdles. Pretty similar to what Barry Ross has his athletes do. What I noticed from the deadlift, every time we got close to the actual max weights for the reps we were doing, my cns would be fried for like a week. So we stayed in sub-maximal weights that were faster to lift. What resulted technique-wise was more like a speed clean pull with the weight barely rising from the hip. I felt really explosive doing this kind of work, and my jumping and deadlift max strength improved. I started with a 140kg max on the deadlift, and finished with a 180kg 1RM. Speed-wise, we tested a standing start 60m with photocell timing before and after the strength period. Pre-period time was 7.38, and after the period I did a 7.08. So, deadlifting works, atleast it did for me.
i wanna comment on this too, because i kinda feel like i had a similar experience. i started doing heavy deadlifts in the beginning of the last outdoor season (i started very late, around april, because i was sick for a while) and i was able to improve pretty rapidly, from around 110 to 140kg in just 2 months basically. but after these 2 months i hit a plateau, which wasnt bad because the competitions started anyways and i had to stop with heavy weight. now the season is over and i was very succesfull. i had the first season ever in like 4 years, where i didnt hurt myself and i improved from a 56sec 400m to a 51.46 sec 400m, given the fact that i was mostly training for the 100m (11.78 to 11.36, but i count the 400m progress as more satisfying). right now i do a lot of deadlifts again, because i thought it would help me in the next season, but i do feel the stress on my CNS a lot and im definitely not improving as qucikly as i did last season. anyways, i think the deadlift helped me a lot, it somehow stableized my back and helped with my scoliosis which kept me away from injury. hope that i can get to a 200kg deadlift til next summer, right now i improve around 5-10kg per months, without gaining any weight.
I think the primary reason for incorporating deadlifts into training is to protect a trainee from injury. Deadlifts not only improve maximal strength which you've shown to not be all that important, but, they also greatly improve the health and strength of bones/tendons. This can greatly reduce the risk of injury from their other training and competition. I.E. deadlifts aren't going to make you a better sprinter but they will improve your longevity/recovery.
deadlift was one of my trainers favorite exercises for me to do in the winter and I dropped 3 tenths of a second in the 100m dash (11.5- 11.2) and 4 tenths in the 200m dash (22.9- 22.5)
@@johnnwako2488 Of course it's not *necessary* but there is definitely a link. I've read douzins of studies about it, done the training myself and trained with others who have done it. Strength gains is strongly correlated with both jump height/length and sprinting performance, especially in the first 10 m of a sprint. I couldn't have cut off 4.95 seconds because that would have put me seconds below the world records lol. I never denied that sprinting drills and practice is the most important thing, because of course that will make the biggest difference. I'm simply saying that strength training helps a LOT too. And if you don't believe the studies or my experience, consider the fact that every single one of the elite sprinters in the world do quite a bit of strength training. Also, the biggest reason why men are so much faster than women, and why steroids can make someone faster instantly, has nothing to do with technique, but is a question of muscle strength.
I was able to take my 11.28 100m to 10.76 in 30 days/ 4 weeks going from 285 lbs deadlift, to 405lbs prior to the PB. In conjunction however, I was doing complex and contrast training as well with the deadlift. Example: deadlift 4x4 followed by a tuck jump or depth jump or squat jump followed by an acceleration drill with -3 to 5 mins rest to restore the ATP. Making sure to stay away from lactic threshholds. I actually did a study on deadlift vs squat in acceleration development as my senior capstone for 12 weeks. Results were skewed bc of untrained athletes however from personal experience I would rather Deadlift over squat in speed development training. Like you said tho, so many different factors it kinda is a per athlete basis.
so you do a set of DL followed with a plyo movememnt followed with a sprint? how many rep for the plyo and what sprint distance? what else do u do for weight lifting
@@calvinbunchjr380 yes sir. Again alot of it had to do with my overall training but deads were a giant psrt of that. Just grtting strong overall helpped me destroy the field.
Just seeing this video now! So happy to come across your channel. I'm a sports performance coach and strength coach as well. I wouldn't make the argument that increasing her maximal power output with the deadlift helped increase her sprint start to finish. But I think we could argue that it could have had a bigger impact to increasing her hip extension strength which would translate into a heavier back squat (glute and quad balanced lift) which could increase her max in front squat (a quad dominat lift) which would increase her force in knee extension off the blocks and stride length during the acceleration phase. Also, increased glute strength may have had a greater impact on the max acceleration phase which though is it more based off short ground contact, she could have had a faster cycle do to the increase in glute and HS maximum power. Just my thoughts. Thanks for the content!
I love you Essop, but a few important things have been left out. Before reading I'd like to note that everything in the weight room is based upon potential. This will be better explained below, but what it comes down to is that one must lift & sprint then proceed to STOP LIFTING temporarily( a few months, not just a week or two) to take those strength gains and access more of them in an explosive manner (aka become more poweful in the unloaded movement), which in this case would simply be the ground contact time of a full speed sprint, but the concept applies to jumping as well. Agreements: 1. A conventional deadlift like shown at 2:10 shouldn't be heavily used with sprinters for FULL SPEED, but for the start it's fantastic. It improves "intra-muscular coordination" in a pattern involving hip extension, which is exactly what happens at the start of a sprint. For FULL SPEED We have to change the movement to put more stress on the hamstrings. The Stiff Leg Deadlift would be the starting point here, but we can make it more challenging by increasing range using a snatch grip, elevating onto a box and then elevating onto a box and using snatch grip, which would put the most stress on the hamstring by far due to the massive ROM increase. Another would be the Nordic Curl aka Harop Curl. Placing a lot of stress on the hamstring is ideal for a sprinter because no other movement puts the hamstrings at as great of a risk for a tear as a full speed sprinting does so if we fail to prepare we're asking for hamstring tears. 1. In regards to the single leg squat what you stated in the video has been shown to not be the case. If someone squats 1.75x there bodyweight and has ample MOBILITY they will EASILY do a single leg squat as shown by Ido Portal, Philip Chubb and other "movement" coaches(guys who search for what movements transfer best across spectrum. Handstand push up > Body weight military press as an example) out there who don't teach the single leg squat, yet have students popping them out with ease due to heavy back squatting. I was coached by Philip Chubb at one point so I know this through my own experience. 2. Improving strength is only one aspect of the equation. THE SPEED of that strength is what matters or POWER as you stated is what really matters. Example : If someone deadlifts 300lbs, weighs 200lbs and can only apply 75% of their strength into the ground during that short ground contact time of a full speed sprint (around 0.10 of a second) compared to improving their deadlift to 350 lbs while raising their bodyweight to 210lbs and then being able to apply 80% of that 350 lb deadlift into the ground they will be MUCH faster despite the increase in bodyweight. Everything within this #2 point where you see the word "deadlift" could also be replaced with the word squat. If we improve our maximal force production (how much weight we lift) and explosiveness (amount of that strength we can apply into floor in the short ground contact time of a sprint) improves we will improve our sprint time DESPITE weight increases. Now what's the best way to improve that almighty coveted explosiveness??? First increase your strength in the weight room, BUT THEN STOP LIFTING! Of course this is temporary unless you've reached an optimal strength level where you'll no longer improve at your sport (in this case sprinting) by getting stronger (rarely happens). In my opinion this is the magical ingredient that is missing across the board even at the elite levels!!! I've seen it with all lower body dominant sports. Volleyball, basketball, sprinting, football! When an individual STOPS LIFTING temporarily and ups their volume on their explosive training whether it be sprinting, plyometrics for jumping etc. they dramatically improve explosiveness! It is explained very well by Daniel Back of Jumpscience. Here's the final video to a 7 part series he did on improving sprinting speed that I think you will enjoy. th-cam.com/video/S113cX7gzGw/w-d-xo.html Thanks for reading if you did! Enjoy your day brotha! David Zahry
Well, the indoor season and outdoor season lasts about 5- 5.5 months each(2- 4 weeks rest between outdoor/indoor season)... so basically one could lift heavy for 3 months , 2- 3 times/week, and for the last 2- 2.5 months(these last two months are actually the competition period) just do sprinting, plyometrics, med balls (and MAYBE heavy lifting once per week, OR 30-50% of 1RM explosive reps) What do yo u think?
@@incorectulpolitic You have to play around with it. I don't know which competitions are more important for you. Simply know that while lifting you will see either a DECREASE in sprint times or stay the same as you grow stronger in the weight room (if sprinting at a high level). * When you say lift heavy I would be careful lifting heavy 100% of the time. I would use higher volume, lower intensity one week and lower volume, higher intensity the next week. One week would be 9 to 12 reps and the next week would be 5 reps or lower. That's the safest way when you don't have an individualized program. *You must COMPLETELY STOP LIFTING! I know it's a wild concept, but the problem is even just 30% of your 1 RM is "slow" training compared to full speed sprinting. As an example think of a jump squat with a barbell on your back. @30% of your 1 RM the "ground contact time" will be about 0.5 (50% of 1 second) whereas with a full speed sprint it is the "ground contact time" is about 0.1 (10% of 1 second). Do you see the problem here? With those "explosive reps" in the weight room your SLOWING DOWN your nervous system, which is not what you want. Don't worry about losing 10% on your 1 rep max due to not lifting. If you're sprinting and fully recovering you're still going to get faster. Remember with sprinting it is about how fast you can put force into the ground. The lifting only gives you more POTENTIAL force, but at some point you must stop lifting so the nervous system can better adapt to the extremely high speed force production required in sprinting. Hope this helps. If you have any questions, just ask. Enjoy the journey!
Hey man great comment... Trap bar changes the exercise completely from a reg straight bar... Load is dispersed on the sides... I was thinking the same that trap bar is better.... But now I wanna see wT he thinks about it and what about how much weight
be careful with the Hex bar though as having a free moving bar which is not braced against your shins , can rotate in the horizontal plane, causing shear forces in the vertebrae- its how i ended up with a slipped disc and the weight i wsa pulling on the hex bar was only around 300 for reps,
@@patrickmurphy5842 well maybe that, was probab the problem u maybe were lifting to much and. A bad form. I feel like it's harder to get injured doing trap bar rather than.. Barbell back squats and traditional deads
@@patrickmurphy5842 dang papa's I don't agree people are shorter and taller than others which leverage matters and people don't know how to be Dat hips... Or keep the bar close to them
Your last point is essentially the entire argument for why deadlift is essential. There is no exercise that provides strength improvement like the deadlift. Strength being defined as force applied/body weight.
Thanks for commenting. Yes, increasing strength to weight is essential but I think there are a lot of exercises that provide strength improvements meaning that Deadlift is not essential, it is merely a possible tool. There are lots of strong Deadlifters who can't sprint for toffee and lots of fast sprinters who dont deadlift. And there are an enormous number of athletes that do deadlift to no avail and often worse performance. It' not the exercise, it's the fact that she got a much better strength to weight ratio with good bio mech.
Matthew Brosnan in sprinting power is important. muscular strength isn't the only factor that increases ones speed, elasticity of the tendons and fascia is more important when it comes to power of sprinting. unfortunately deadlifts just do not train the fascia as much as plyometrics
You're analysis is very similar to a research proposal i did. I completely agree with your perspective ob this subject... ultimately its rate of force production aka rate of muscle contraction that I too feel is more relevant to sprinting speed than strength or even power
I do lunges, high step ups, single leg rdls, calf raises and hip flexor exercise with resistance band. These are the only lower body exercises I am doing at the moment. I focus most of my training on sprints (flat and hill sprints) and I do some speed Endurance aswell. I used to do squats and deadlifts and they didn't improve my sprinting much. I am 18 now and only improved my 200m pb from 23.74 in 2015 to 23.55 in 2017. I believe running is always better than weights. Your videos are amazing and has helped me with my understanding of training.
season 1 100-meter pr: 11.66, body weight: 145 pounds, deadlift max: 0, squat max: 225; season 2 100-meter pr: 11.68, body weight: 155 pounds, deadlift max: 340, squat max: 315. Maybe I gained too much weight. Joe Douglas, Carl Lewis's former coach, said "Every time you put on a pound, it takes an additional four to 12 more foot-pounds of force to move your body."
Thanks for sharing that. Amazing gym improvements. Well done. Even your strength to weight ratio went up. I'm sorry it didn't translate into a better time for you but there is a great lesson in there. All conditions being equal, basic hip hinge isn't stopping you from running faster. Consider your deadlift to lunge ratio. I think that the lunge needs to be close to 3:4 or 75%. Could that have come out of balance as you improved your deadlift from season 1 to season 2?
I didn't really do lunges of any sort back then. I've started doing bulgarian split squats and they fire my glutes up more than even 300-400 pounds on the barbell glute bridge. I think strength isn't really a problem for me; I've been watching clips of myself from meets and noticed that I don't get any air time--no vertical whatsoever. It's noticeable compared to that of faster guys. I've been working on plyometrics and I think that's what will help me improve. I appreciate the content and energy in your videos; thanks for making them.
Strange. In seventh grade I didn't lift and my weight was 130lbs and my 100m time was like 13 flat. In eighth grade, I started lifting and bulked up to 150lbs over the winter with my squat being 215 and my deadlift being 155 (my gym didn't really have a place to deadlift) and my 100m time was 11.24. I think it depends on how you train. I always did quick explosive reps. For squats and calf raises, I'd go down slowly and explode up. I also did a lot of jump squats and power moments.
in regards to the biomechanics involved in the push off from the blocks you are correct that the posterior chain is not going to be as important as the quad, but if you consider 40 meters down the track body position is very different (more erect) and the posterior chain becomes much more important for this position. So though deadlift might not be helpful getting off the blocks super fast it could potentially improve top end speed.
I understand what you are thinking but not really. That top speed position is hip hyperextension. Deadlift is hip extension. In that lies the massive difference in applicability, in my opinion.
Consider the muscles involved in hyperextended hip position while running. In that position it is the glutes and hamstrings that are primarily responsible for that movement along with the follow through in the calf. The posterior chain (glutes, hamstrings, and spinal erectors) are what are primarily trained by the deadlift. Though I understand that you dont go into hip hyperextension in the deadlift and strength/power through the full range of motion specific to you sport is important it is my position that strength to extension in those areas can still be beneficial.
You're thinking muscles not bio-mechanics and joint angles. The easiest and most obvious test is take a look at bend dominant posterior chain weightlifting athletes (olympic weightlifting, powerlifting) They're pretty good over 30m but it is after 30m that the wheels come off the wagon so to speak. I'm not saying there are not some benefits, i'm saying...well you know what I'm saying, I did a video on it. :-)
@@essopmerrick2283 Well, at the most important moments of force application, the hips might not even be in full extension yet. Almost no force is being applied in the hyper extension position, the lehmg/hip just travels to that point. In fact, for top speed, front side mechanics and minimizing back side mechanics are the most important. Hips and shoulders should be stable with minimal rotation (just for whip), while the limbs do all the work, translating the force down into the track. To go into hip hyper extension, especially on purpose, is a very bad idea. You lengthen the time the limb takes to come back into a position to strike the ground. Meaning you also inxrease ground contact time and decrease stride rate. Just SOME quick thoughts about all this.
I agree with you, you never fully lock out or atleast try to lock out when sprinting its going to take up too much time and increase ground contact when upright sprinting. Hip extension is more important and deadlifts are hip extension movement thus the deadlift works and probably why a lot of people in the comment section saw improvements in times. @@ruanoosthuizen6084
Essop, there is noudbt that if one wants to sprint, (s)he has to sprint as often as possible, but if we talk about specific gym exercices for sprinting, what do you think about: - explosive 1/4 squat (1 rep) (40kg to 120-140kg (depending on individual fitness level and explosivity ability) followed by single leg 1/4 squat explosive jump with 2-20 kg - jumping as far/as high as possible from single leg romanian deadlift position (from 10-30 kg) The amount would be somehwere bewtween 5 sets of 1 rep to 4-5 sets of 2 reps max The jump from one leg deadlift position could be preceded by one step acceleration.I believe this movement is the closest to backward pulling motion during sprinting. It would be of course combined with plyometrics jumps in order to reduce ground contact. Thanks for your answer.
i dropped a lot of time in the 110mh and the 100m open with deadlifting, i feel like they help get my hamstrings very strong and help protect them from injury by being very strong. I also use half squats, they seem to work very well for me too, to really punch the track--when i only did parallel squats i felt like i had a fast start but bad top end speed, my sprinting almost reversed when i tried only deadlifting, the start was slower but the top end speed improved a lot, so now i try to combine them with the half squats. the half squats are very very good it seems but i tried those only too and it seems like the hamstrings feel a little more iffy, so deadlifting balances it out quite nicely for me. usually a higher hip one, almost stiff legged works quite nicely for the hamstrings
Well, I'm not training for any competition, nor I'm a proper athlete, I just wanted to lose weight. I lost about 40 kg by elliptical trainer and weightlifting, and dieting. Then weightlifting without purpose (or for just looking good) seemed empty. I was seeking another outlet for training. Then I came across this channel. So without any prior training I started running per your advice. First I worked on the form, that improved my speed quite a lot. However main increase and ease of running came after I started doing lunges. With core exercises (Russian twist, abdominal machine, cable pulls) running fed into my lunge form and lunge form fed into my running. I was already lifting my body-weight with dead-lift and now I'm lifting about the same weight (10 kg higher). For explosiveness I've added box jumps for now. So no dead-lift didn't help me that much with running but lunges helped a lot.
my opinion is deadlift for reps builds your hamstrings and glutes which will 1)increase PR deadlift 2) overall strength helped her maintain backend mechanics and lengthen her acceleration phase, maybe...idk i like doing hill sprints
My daughter ran the 100m hurdles in high school her sophomore year and ran in the high 18's. I decided to concentrate on getting her stronger in the deadlift specifically. She is now a senior and can deadlift 280 lbs. at a bodyweight of 129 lbs. She now runs in the low 15's with a pr of 15.1 That is proof enough for me the deadlift improves sprint speed.
Basically sprinters are strong, and if you don't have good bodily strength, getting your strength up to some reasonable values without gaining body weight and you will get faster.
For sprinters deadlift is not so effective. Maybe Hipthrust is better because of similarity of biomechanics, focused in hip extension. But as sport science student, theres's studys that demonstrate that if you want to impruve your sprinting ability, you have to sprint, that has a lot of sense, maybe using different weights of resisted sprint training, it depens of your deficits in the phases of the sprint. And also combining biomechanically similar strenght training(hip extensión)+resisted sprinting+non resisted sprinting in this order. As sprinter(quite bad haha), in my experience, i dont like deadlifting, i prefer other execises less agressive, most of sprinters has hiperlordosis, it's like a natural adaptation, and make suffer lower back unnecesary is not good for future in a person.
and theres other thing related with what you said with force, i agree, and peak power is not the same as max strenght, also if a athlete is able to develope in each step more strenght, but this strenght is vertical and not horizontal, is completly useless.
Lot's of "maybe's/prefer's/in my experience and just non-science opinions here. Seems to me your opening statement that said deadlifts are not good for sprinter is more based on you who do not like deadlifts than it is on actual fact and science based experimentation and experience.
@@ruanoosthuizen6084 deadlifts is a good tool after all, the only thing is that we need to understand the specificity principle and the vectorial aplication of force effects after training. But what I said comes from papers published in pubmed, nothing radical or invented, you can search the work of Pareja-Blanco, Jidotseff, Gonzalo-Skok, or other sport science researchers that analyzed this variables. The order in the the stumulus is influencing the training Optimization too, read about publications of U. Granacher that can provide some examples. But I also wanted to describe personally my experience in those times... Anyway this is an old comment I use deadlifts and monolateral deadlifts in part of the Strength periodization nowadays.
like u said its a multi component issue though... strength is not irrelevant to sprinting, just far less pertinent compared to rate of force production.
You also have to consider that it takes time to perfect a good DL posture whether it is a conventional or sumo for strengthening purposes. Most gym goers and this applies to athletes do not spend enough time learning the proper mechanics and end up hurting themselves for the same reasons. I have met many athletes specially college soccer players who were squatting and DL horribly and I do not blame them. Nevertheless, I can only see the benefit of it if well executed and under a good periodized program.
Hahahaha Barry Ross! Apparently the man had so little involvement in Allyson's training it wasn't worth mentioning.. You should get into stand up man haha these videos are great
Thanks. That's interesting about Barry Ross. I was judging it from the book that he wrote. It's always interesting to hear anecdotal evidence as well though.
+Essop Merrick That season (2003) Allyson improved a lot.. Her PB was set at altitude and would remain her PB until 2007, that was a greater factor than any deadlift she did.. Her track coach said that she saw Ross like once a week for strength sessions
You're making a really interesting point. Is it the frequency of intervention or the result of the intervention that is more important? In my HIIT v LIIT vid, I said that 'performance is all that counts'. So if I am to be consistent, I would have to say that if Barry's session created the massive strength improvement that she produced, then whether it was hourly, daily, weekly or even just a one off intervention, it was massively influential. I do agree with you that a run at altitude is also massively influential on the time as well though and it can be hard to separate those 2 factors. Invariably, when you have a 'team' of people working with an athlete, it becomes very difficult to work out who is the most valuable.
You have no idea what you are talking about. Stop posting half truths and lies. Especially about very intelligent and experienced people who has made huge contributions towards this awesome sport of ours.
I didn't watch your video. Out of all of the lifts heavy deadlifts completely overloads my CNS. What it means for me is in athletic movements after doing dead lifts i won't have as much control, due to the nervous system being fried. So speed will be down and accuracy in foot placements will be down. If the premise is deadlifts are a great lift for building over all body strength and also contributing to a strong posterior chain and used in the non peak sprinting period can give you this strength in your body, which will be useful in the sport then i certainly agree.
Im sure deadlifts is done jointly with many other lifts. I think of deadlifts are only effective if you use glutes and hams to bring up the weight, using lower back has the opposite effect and will jack up your back.
I agree as it develops the distal portion of the hamstrings, however it will make you more back dominant in sprints. Additionally, I'd say to train both conventional and stiff-leg deadlifts to full develop the deadlifting patterns and sprinting motions
I think deadlifting transfers to sprinting extremely well if youre sprinting up hill. Squats may be better if for instance running up steep stairs. Otherwise these movements means nothing when running on flat terrain.
hmmm strength is a plus across any sport and of course bio mechanics and sports specific skill is certainly part of it but so is exercise selection, and the Deadlift develops a strength pattern teach the body to work im unison which is great for all athletic movement...if the "exercise" doesn't matter they could've just had her get stronger at biceps curls and benefited but we know that wouldnt have been the case....so while I agree with the surrounding factors creating the perfect storm it doesnt rule out the deadlift which is part of that perfect storm...love your analysis though, really makes you think
Jumping and sprinting always depend more in eccentric strength, regular deadlift is a concentric movement oriented. A sprinter would do better spending time in heavy eccentric deadlift than a regular deadlift if he or she choose that movement to get stronger.
15 years old 53kg in weight. deadlift 100kg for 50 reps atg squat 60kg for 50 reps walking dumbell lunges 40kg for 20meters up and down counts as 1 set and i do it 10 times
Yes it puts more emphasis on hip mechanics rather than back mechanics so is more glute/quad than back. I think I covered that issue in my grainy 1950's Deadlift variation video. th-cam.com/video/U2A65x3kaYY/w-d-xo.html
I'm a very late starter to sprinting at 42 and just starting to add tools to my toolbox. I added deadlifts Barry Ross style to my routine a couple of weeks ago and should get to 2.5BW - 200kg at 80kg in the next few months. I'm at almost 12s flat now, so hope to see if I get any improvement from the deads.
Last year I ran a 11.64s in the 100. My 400 was better at 51.66s. These were at 47yo. However, I don’t put it down to heavy lifting. I actually sprint faster when not lifting heavy for at least 6 months.
Appreciate the updates. Aesop mentioned doing a sprint session after a weighted lunge session that you will feel more forward push. I've also heard the same of doing immediately after a reasonably heavy squat session for the same thing. The entire CNS is fired on by the set and you can take advantage of it in your sprinting effort. @@athletic_improvement
well you still strengthen your legs in deadlift. But obviously if you want to get better at sprinting you may as well sprint more. But lets say you never sprinted before. youd be a bit better sprinting even if you never done it before since legs have some transfer to it
Essop, love your channel. Had some comments on Mr. Ross's training methods, and am interested in your thoughts... particularly because I have integrated some elements of his system into my training regimen, but also just out of intellectual curiousity. I own his book, and found it to be a fascinating read. There are a few major tenets of his training methodology that you don't touch on in the video, interested in your thoughts as they relate to applicability in sprinting. 1. Time between deadlift sets must be at least 5 minutes. This is based on the idea of ATP regeneration of 90% of max in that period, and the idea that lifting very heavy for 6-10 seconds will tap into the phosphogen energy system, which is supposedly the main energy system used in short sprints. I have seen almost no one else talk about this concept as relates to sprint-specific weightlifting. Thoughts? 2. Barry prescribes a set of plyometrics between sets of deadlifts. Any idea why? Does this increase the transferability of the deadlift to unloaded power motions? 3. Barry specifically mentions a very unique training frequency - three sessions on consecutive days, and you could potentially be maxing in each one! He believed this is possible because he limits reps, and athletes never lift to failure in any of the exercises, so recovery time between session is minimal. I'm personally a huge believer in this overall philosophy. 4. Until I saw your video, I mostly assumed that the deadlift transferred to top-end speed, as opposed to acceleration out of the blocks. In fact, Barry's book talks almost entirely about force applied affecting stride length; I can't recall him talking about transferrability to the start phase of a sprint. And I would assume a huge chunk of Felix's 0.7s gain in the 200m was post-drive phase. All that being said... is there transferrability of deadlift to top-end speed? BTW... looking forward to your next video about increasing flexibility through specific strength training.
Thanks for the question. I may need to shoot this as a vid but I'll try and answer it here. 1. He is just using a maximal strength training protocol for the recovery. This is very common in Olympic weight lifting and top speed sprinting. The ATP recovery is 3-7 minutes. He is just plumbing for the mid point. I think that neural recovery is as big an issue here though and that would be a better reason for the long recovery. 2. He is doing complex training. This is where you 'superset' plyo with weights. It is a very effective way of increasing neural activation. The weight opens the neural window and gives you an opportunity to activate and program more fibers in the athletic plyo task. (You might also have hit upon what was successful about the deadlift for her.) Charlie Francis spoke about Max Voluntary Contractions in squat to fire up the nervous system for the same reason. 3. This just sounds like a basic version of over-reaching. I like it though because a 72 hour period of high intensity is far easier to manage than longer periods. Also it replicates a Fri, heat, Sat semi, Sunday final. You need to know you can put it together 3 days in a row as an athlete. 4. I can't see how Deadlift would be that helpful for top speed but that doesn't mean it is not. Possibly greater core strength and rigidity would mean less dissipation at top speed. I do think that the plyo after the Deadlift would be vital for top speed. Top speed is improved by decreasing time on the ground not increasing force applied to it. The force applied to it helps overcome inertia. I could be wrong about all of this but that's how I would look at that data. Hope that helps.
Essop, appreciate it, that is very helpful. In my earlier sprint career, I had never gone heavy on compound lifts, so this time around I figured I'd integrate some of it into my routine. I'll give it a go and check back next summer to let you know if it made much of a difference. Thanks!
clean and jerk and snatches contain a deadlift movement/component(i.e. when you pull up the bar off the floor)...so why not just do these two exercises?
Its funny I never really thought of the possiblity of deadlift for transfer to the start phase LOL (poor from me lol I suppose I always thought of starts as quad dominant and top end as glutes and hammies) .... I was thinking of using RDL's/stiff leg for general hamstring/hip strength for top end speed once your hips get tall, any thoughts??? If you were to use that off season is there any particular exercises you could use as intermediary steps to take that the RDL strength and relate/transfer the general strength back to a more sprinting specific exercise and eventually sprinting itself, is that as weakly correlated as what you covered in the video???? .... is the idea here that the Deadlift should directly transfer specifically to sprinting i.e. without any other links in the chain???
Honestly clean pulls made a big difference for me the angle is different to deadlifts also this really only worked id say as I accessorised this with 1 legged stiff legged deadlifts
I feel like genetics play a bigger role in the results of deadlifting than people realise. If youre tall and skinny without much muscle mass then youll rely on stride length and form for good 100m times. So if you add deadlifting to your training it will help add power to stride length therefore improving times in theory
I get your point, a 2:1 ratio on any lift for a sprinter is much better than a 1:1 ratio. So really it's the strength gain against mass gain. But in terms of block explosion, are you inferring that the squat movement is a better lift then the dead lift? I know the squat also requires a flat back and in some cases a weight belt as well. Thanks.
Deadlifting doesn't make you fast it just balks your legs and it rowans your speed my dads best friend use to be a very fast football player in till he started deadlifting
this probably has more to do with weight reps and tempo than DL as an exercise. if hes focusing on really heavy weights and struggling.them up like a lot of folks do, thats going to slow him down
If you ran 10.45 and you are relatively weak strength wise, you will get faster from getting stronger. For example if you squat is under 2x body weight and power clean under 1x body weight getting the squat to 2.5-3x body weight and power clean to 1.5x body weight while maintaining your sprinters body size will make you faster.
Right, I have my clients do HITT with weights. For example 30 seconds of Hang Cleans then a 1 min rest followed by 45 seconds of deadlift with a 1min rest and so on...getting the heart rate up to 160-180 then rest and repeat.
Have an accent and knows few big words and everyone thinks you're a genius... I added 50 lbs to my power clean and about 80 lbs to my squat, no speed training whatsoever, and decreased my 100m time by 1.2 seconds. The only thing remotely close to a sprinter's workout I included in my routine was some explosive low rep plyometrics.
Seems like you’re clutching at straws here. All you do is talk about starting from the blocks. Its about religion running/sprinting better. Not off the blocks better
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Sprinting & jumping use majority posterior chain musculature. Deadlift is almost 100% posterior chain oriented. A stronger posterior chain will absolutely lead to greater sprint speed if all other factors remain constant. All of this angle specificity stuff is the same concept body builders push when they talk about body part splits and hitting a muscle from every angle possible before moving on to another body part. All meta analysis that I know of have proven this less effective. Power is power, and the angle at which it is projected is not all that important. If one athlete produces more power than another at an angle of 90 degrees, chances are they can produce more power at 60 and 120 degrees as well.
Thanks for your comment. Angle specificity is not the same as bio-mechanical balance but I understand your analogy to bodybuilding. Bodybuilding is aesthetic and sprinting is bio-mechanical performance though.
The problem with quoting studies you have seen is there are studies you haven't. (Neither have I BTW :-)) but someone posted the complete opposite point from a bunch of studies to contradict your point, so maybe you 2 can fight it out.
That's why I don't spend my time discussing 'studies' or putting too much faith in them. I rely in my knowledge, observation and experience and if the study supports all of those, then I give it credence.
Essop Merrick Yea I know what you mean man! That's what I'm saying is that bodybuilders put a ton of emphasis on angle specificity, yet they are not peak performers (otherwise they would be sprinters, NFL players, boxers, etc). That's why I say the angle at which a muscle is trained is not all that important. Top strength coaches (NFL, olympic athletes, etc) have their athletes focus on large compound movements, with little emphasis on the angle of projection. A stronger athlete at 90 degrees will almost always equate to a stronger athlete at any angle within say 30 or 40 degrees of that. Subscribing to your channel man! I am about to complete my degree in exercise science and I love these conversations!
Thanks. Maybe check out my half squat v full squat video.
th-cam.com/video/N08aFDZVplU/w-d-xo.html
I think that was where the guy in the comments section posted the studies on joint angle translation in sprinting.
Personally, I wasn't convinced by it because like you I have noticed that a strong full sq translates to a stronger half sq translates to a stronger quarter squat.
It is for that reason though why I say that full hip range expressed is not Deadlift and an overemphasis on Deadlift will disrupt bio-mechanical balance.
Maybe the point I am always trying to make on the channel but I need to be clearer about is that balance is more important to peak performance than any one exercise.
Essop Merrick I can definitely agree with the point that deadlift does not mimick sprint mechanics, and full hip ROM is not expressed during the lift. It does however improve power of hip extension and the entire posterior chain, which is paramount in sprinting. Not to mention the explosiveness needed to lift the weight from a dead stop with no preload/stretch reflex in the muscle. Core stability is also greatly improved by deadlifts. I just think overall the deadlift is a great lift for improving athletic performance, maybe even the best...but I do see how an overemphasis could hinder sprint mechanics if there is not equal emphasis put on sprint form and flexibility.
Thinking the same thing , angles don’t matter. If the power and strength is being improved through the excersize it will be beneficial & translate in your jumping & sprinting
Little late, but speed gains. Between Sophomore and Junior year I went from a 29.99 200m to a 23.4. (Deadlift is my favorite lift, and I did a crapton of them every week.)
Bro what age was u when u ran a 29.99 200m?
@@calvinbunchjr380 probably 15-16
29.99 to 23.4 in a year is phenominal, maybe in the next year you dropped one second. How are you doing and how did it go?
So basically slow as a turtle to a mid sprinter in many states in the USA. A point which could be worked with. From a 23 you could make 21 in 18 months, some have made it in one year. And then from 21 low to the 20's in another year or two which makes you competitive world wide on some pretty big stages.
The best exercise for any sport is specificity. You need to find exercises that are most relevant to your sport and have them as your main moments
I kick people in the face. Cycling up heavy hills on a road bike is more than adequate for kickboxing - and less stressful on my right torn MCL knee.
With that logic why we would want to do anything that isn't sprinting?
You said it well Michael. Take heed to this advice
Uhmmm. Why not JUST do the sport then? In this case just sprint? Because according to you, we would sift through all the ttaining modalties until we arrive ag one and say: "AH HA! This is the most specific!" Just to realise it's sprinting.
Its an old(ish) video, but I felt like commenting about my experiences with the deadlift.
We (our training group of 3 + the coach) used (sumo)deadlifting 2 to 3 times a week for a "strength period" of 2 and a half months. We did usually 3 to 5 sets of 3 reps. We left the gym and did 8 to 10 sets of hurdle hops for 4 to 6 hurdles. Pretty similar to what Barry Ross has his athletes do.
What I noticed from the deadlift, every time we got close to the actual max weights for the reps we were doing, my cns would be fried for like a week. So we stayed in sub-maximal weights that were faster to lift. What resulted technique-wise was more like a speed clean pull with the weight barely rising from the hip. I felt really explosive doing this kind of work, and my jumping and deadlift max strength improved. I started with a 140kg max on the deadlift, and finished with a 180kg 1RM.
Speed-wise, we tested a standing start 60m with photocell timing before and after the strength period. Pre-period time was 7.38, and after the period I did a 7.08.
So, deadlifting works, atleast it did for me.
That is awesome and a massive difference. I'm glad you found something that you can put in your weights toolbox that works for you.
i wanna comment on this too, because i kinda feel like i had a similar experience. i started doing heavy deadlifts in the beginning of the last outdoor season (i started very late, around april, because i was sick for a while) and i was able to improve pretty rapidly, from around 110 to 140kg in just 2 months basically. but after these 2 months i hit a plateau, which wasnt bad because the competitions started anyways and i had to stop with heavy weight. now the season is over and i was very succesfull. i had the first season ever in like 4 years, where i didnt hurt myself and i improved from a 56sec 400m to a 51.46 sec 400m, given the fact that i was mostly training for the 100m (11.78 to 11.36, but i count the 400m progress as more satisfying). right now i do a lot of deadlifts again, because i thought it would help me in the next season, but i do feel the stress on my CNS a lot and im definitely not improving as qucikly as i did last season. anyways, i think the deadlift helped me a lot, it somehow stableized my back and helped with my scoliosis which kept me away from injury. hope that i can get to a 200kg deadlift til next summer, right now i improve around 5-10kg per months, without gaining any weight.
Jesus Christ that is some reallllyyy massive improvement!
I think the primary reason for incorporating deadlifts into training is to protect a trainee from injury. Deadlifts not only improve maximal strength which you've shown to not be all that important, but, they also greatly improve the health and strength of bones/tendons. This can greatly reduce the risk of injury from their other training and competition. I.E. deadlifts aren't going to make you a better sprinter but they will improve your longevity/recovery.
deadlift was one of my trainers favorite exercises for me to do in the winter and I dropped 3 tenths of a second in the 100m dash (11.5- 11.2) and 4 tenths in the 200m dash (22.9- 22.5)
What were the strength gains you made for that decrease?
Ever since I started deadlifting 3 times a week my sprinting has improved drastically. Cut off 1.65 seconds on my 200 in two months
U make sumo or conventional?
sumo or conventional? trap bar or straight bar?
Do both
@@johnnwako2488 Every research study I've seen confirms it. If someone gets slower from lifting it's because they gained too much weight.
@@johnnwako2488 Of course it's not *necessary* but there is definitely a link. I've read douzins of studies about it, done the training myself and trained with others who have done it. Strength gains is strongly correlated with both jump height/length and sprinting performance, especially in the first 10 m of a sprint.
I couldn't have cut off 4.95 seconds because that would have put me seconds below the world records lol.
I never denied that sprinting drills and practice is the most important thing, because of course that will make the biggest difference. I'm simply saying that strength training helps a LOT too. And if you don't believe the studies or my experience, consider the fact that every single one of the elite sprinters in the world do quite a bit of strength training. Also, the biggest reason why men are so much faster than women, and why steroids can make someone faster instantly, has nothing to do with technique, but is a question of muscle strength.
I was able to take my 11.28 100m to 10.76 in 30 days/ 4 weeks going from 285 lbs deadlift, to 405lbs prior to the PB. In conjunction however, I was doing complex and contrast training as well with the deadlift. Example: deadlift 4x4 followed by a tuck jump or depth jump or squat jump followed by an acceleration drill with -3 to 5 mins rest to restore the ATP. Making sure to stay away from lactic threshholds. I actually did a study on deadlift vs squat in acceleration development as my senior capstone for 12 weeks. Results were skewed bc of untrained athletes however from personal experience I would rather Deadlift over squat in speed development training. Like you said tho, so many different factors it kinda is a per athlete basis.
so you do a set of DL followed with a plyo movememnt followed with a sprint? how many rep for the plyo and what sprint distance? what else do u do for weight lifting
U dropped .5 seconds in 30 days?
Your progress is jaw dropping bruh
@@calvinbunchjr380 yes sir. Again alot of it had to do with my overall training but deads were a giant psrt of that. Just grtting strong overall helpped me destroy the field.
@@TeamTurboSpeed wow crazy to see you here man
Just seeing this video now! So happy to come across your channel. I'm a sports performance coach and strength coach as well. I wouldn't make the argument that increasing her maximal power output with the deadlift helped increase her sprint start to finish. But I think we could argue that it could have had a bigger impact to increasing her hip extension strength which would translate into a heavier back squat (glute and quad balanced lift) which could increase her max in front squat (a quad dominat lift) which would increase her force in knee extension off the blocks and stride length during the acceleration phase. Also, increased glute strength may have had a greater impact on the max acceleration phase which though is it more based off short ground contact, she could have had a faster cycle do to the increase in glute and HS maximum power. Just my thoughts. Thanks for the content!
I love you Essop, but a few important things have been left out.
Before reading I'd like to note that everything in the weight room is based upon potential. This will be better explained below, but what it comes down to is that one must lift & sprint then proceed to STOP LIFTING temporarily( a few months, not just a week or two) to take those strength gains and access more of them in an explosive manner (aka become more poweful in the unloaded movement), which in this case would simply be the ground contact time of a full speed sprint, but the concept applies to jumping as well.
Agreements:
1. A conventional deadlift like shown at 2:10 shouldn't be heavily used with sprinters for FULL SPEED, but for the start it's fantastic. It improves "intra-muscular coordination" in a pattern involving hip extension, which is exactly what happens at the start of a sprint. For FULL SPEED We have to change the movement to put more stress on the hamstrings. The Stiff Leg Deadlift would be the starting point here, but we can make it more challenging by increasing range using a snatch grip, elevating onto a box and then elevating onto a box and using snatch grip, which would put the most stress on the hamstring by far due to the massive ROM increase. Another would be the Nordic Curl aka Harop Curl. Placing a lot of stress on the hamstring is ideal for a sprinter because no other movement puts the hamstrings at as great of a risk for a tear as a full speed sprinting does so if we fail to prepare we're asking for hamstring tears.
1. In regards to the single leg squat what you stated in the video has been shown to not be the case. If someone squats 1.75x there bodyweight and has ample MOBILITY they will EASILY do a single leg squat as shown by Ido Portal, Philip Chubb and other "movement" coaches(guys who search for what movements transfer best across spectrum. Handstand push up > Body weight military press as an example) out there who don't teach the single leg squat, yet have students popping them out with ease due to heavy back squatting. I was coached by Philip Chubb at one point so I know this through my own experience.
2. Improving strength is only one aspect of the equation. THE SPEED of that strength is what matters or POWER as you stated is what really matters.
Example : If someone deadlifts 300lbs, weighs 200lbs and can only apply 75% of their strength into the ground during that short ground contact time of a full speed sprint (around 0.10 of a second) compared to improving their deadlift to 350 lbs while raising their bodyweight to 210lbs and then being able to apply 80% of that 350 lb deadlift into the ground they will be MUCH faster despite the increase in bodyweight. Everything within this #2 point where you see the word "deadlift" could also be replaced with the word squat. If we improve our maximal force production (how much weight we lift) and explosiveness (amount of that strength we can apply into floor in the short ground contact time of a sprint) improves we will improve our sprint time DESPITE weight increases. Now what's the best way to improve that almighty coveted explosiveness??? First increase your strength in the weight room, BUT THEN STOP LIFTING! Of course this is temporary unless you've reached an optimal strength level where you'll no longer improve at your sport (in this case sprinting) by getting stronger (rarely happens). In my opinion this is the magical ingredient that is missing across the board even at the elite levels!!! I've seen it with all lower body dominant sports. Volleyball, basketball, sprinting, football! When an individual STOPS LIFTING temporarily and ups their volume on their explosive training whether it be sprinting, plyometrics for jumping etc. they dramatically improve explosiveness! It is explained very well by Daniel Back of Jumpscience. Here's the final video to a 7 part series he did on improving sprinting speed that I think you will enjoy.
th-cam.com/video/S113cX7gzGw/w-d-xo.html
Thanks for reading if you did! Enjoy your day brotha!
David Zahry
Well, the indoor season and outdoor season lasts about 5- 5.5 months each(2- 4 weeks rest between outdoor/indoor season)... so basically one could lift heavy for 3 months , 2- 3 times/week, and for the last 2- 2.5 months(these last two months are actually the competition period) just do sprinting, plyometrics, med balls (and MAYBE heavy lifting once per week, OR 30-50% of 1RM explosive reps)
What do yo u think?
@@incorectulpolitic You have to play around with it. I don't know which competitions are more important for you. Simply know that while lifting you will see either a DECREASE in sprint times or stay the same as you grow stronger in the weight room (if sprinting at a high level).
* When you say lift heavy I would be careful lifting heavy 100% of the time. I would use higher volume, lower intensity one week and lower volume, higher intensity the next week. One week would be 9 to 12 reps and the next week would be 5 reps or lower. That's the safest way when you don't have an individualized program.
*You must COMPLETELY STOP LIFTING! I know it's a wild concept, but the problem is even just 30% of your 1 RM is "slow" training compared to full speed sprinting. As an example think of a jump squat with a barbell on your back. @30% of your 1 RM the "ground contact time" will be about 0.5 (50% of 1 second) whereas with a full speed sprint it is the "ground contact time" is about 0.1 (10% of 1 second). Do you see the problem here? With those "explosive reps" in the weight room your SLOWING DOWN your nervous system, which is not what you want. Don't worry about losing 10% on your 1 rep max due to not lifting. If you're sprinting and fully recovering you're still going to get faster. Remember with sprinting it is about how fast you can put force into the ground. The lifting only gives you more POTENTIAL force, but at some point you must stop lifting so the nervous system can better adapt to the extremely high speed force production required in sprinting.
Hope this helps. If you have any questions, just ask. Enjoy the journey!
Hex bar deadlifts (trap bar) are perfect for force production, they are quad dominant and definitely improve sprint times.
Hey man great comment... Trap bar changes the exercise completely from a reg straight bar... Load is dispersed on the sides... I was thinking the same that trap bar is better.... But now I wanna see wT he thinks about it and what about how much weight
be careful with the Hex bar though as having a free moving bar which is not braced against your shins , can rotate in the horizontal plane, causing shear forces in the vertebrae- its how i ended up with a slipped disc and the weight i wsa pulling on the hex bar was only around 300 for reps,
@@patrickmurphy5842 well maybe that, was probab the problem u maybe were lifting to much and. A bad form. I feel like it's harder to get injured doing trap bar rather than.. Barbell back squats and traditional deads
@@etoledo18 traditonal deads you will rarely get injured if the bar stays on your shin on the wayup and your hips dont go too high.
@@patrickmurphy5842 dang papa's I don't agree people are shorter and taller than others which leverage matters and people don't know how to be Dat hips... Or keep the bar close to them
Your last point is essentially the entire argument for why deadlift is essential. There is no exercise that provides strength improvement like the deadlift. Strength being defined as force applied/body weight.
Thanks for commenting. Yes, increasing strength to weight is essential but I think there are a lot of exercises that provide strength improvements meaning that Deadlift is not essential, it is merely a possible tool.
There are lots of strong Deadlifters who can't sprint for toffee and lots of fast sprinters who dont deadlift. And there are an enormous number of athletes that do deadlift to no avail and often worse performance. It' not the exercise, it's the fact that she got a much better strength to weight ratio with good bio mech.
The last argument was that the scale of the improvement was the important part not the exercise.
Matthew Brosnan in sprinting power is important. muscular strength isn't the only factor that increases ones speed, elasticity of the tendons and fascia is more important when it comes to power of sprinting. unfortunately deadlifts just do not train the fascia as much as plyometrics
Deadlifts are great, but the squat drives the deadlift strength
The moment you made the diddly joke I subscribed
:-). Thanks Alex
You're analysis is very similar to a research proposal i did. I completely agree with your perspective ob this subject... ultimately its rate of force production aka rate of muscle contraction that I too feel is more relevant to sprinting speed than strength or even power
I do lunges, high step ups, single leg rdls, calf raises and hip flexor exercise with resistance band. These are the only lower body exercises I am doing at the moment. I focus most of my training on sprints (flat and hill sprints) and I do some speed Endurance aswell. I used to do squats and deadlifts and they didn't improve my sprinting much. I am 18 now and only improved my 200m pb from 23.74 in 2015 to 23.55 in 2017. I believe running is always better than
weights. Your videos are amazing and has helped me with my understanding of training.
season 1 100-meter pr: 11.66, body weight: 145 pounds, deadlift max: 0, squat max: 225;
season 2 100-meter pr: 11.68, body weight: 155 pounds, deadlift max: 340, squat max: 315.
Maybe I gained too much weight. Joe Douglas, Carl Lewis's former coach, said "Every time you put on a pound, it takes an additional four to 12 more foot-pounds of force to move your body."
Thanks for sharing that. Amazing gym improvements. Well done. Even your strength to weight ratio went up. I'm sorry it didn't translate into a better time for you but there is a great lesson in there. All conditions being equal, basic hip hinge isn't stopping you from running faster. Consider your deadlift to lunge ratio. I think that the lunge needs to be close to 3:4 or 75%. Could that have come out of balance as you improved your deadlift from season 1 to season 2?
I didn't really do lunges of any sort back then. I've started doing bulgarian split squats and they fire my glutes up more than even 300-400 pounds on the barbell glute bridge. I think strength isn't really a problem for me; I've been watching clips of myself from meets and noticed that I don't get any air time--no vertical whatsoever. It's noticeable compared to that of faster guys. I've been working on plyometrics and I think that's what will help me improve. I appreciate the content and energy in your videos; thanks for making them.
Strange. In seventh grade I didn't lift and my weight was 130lbs and my 100m time was like 13 flat. In eighth grade, I started lifting and bulked up to 150lbs over the winter with my squat being 215 and my deadlift being 155 (my gym didn't really have a place to deadlift) and my 100m time was 11.24.
I think it depends on how you train. I always did quick explosive reps. For squats and calf raises, I'd go down slowly and explode up. I also did a lot of jump squats and power moments.
Did you grow at all in height? You're at an age when people make a lot of natural gains. Puberty alone will probably make you a second faster.
Jonathan Berk True :/ And I only grew an inch really. I hit my growth spurt in seventh grade when I grew 3 inches lol
in regards to the biomechanics involved in the push off from the blocks you are correct that the posterior chain is not going to be as important as the quad, but if you consider 40 meters down the track body position is very different (more erect) and the posterior chain becomes much more important for this position. So though deadlift might not be helpful getting off the blocks super fast it could potentially improve top end speed.
I understand what you are thinking but not really. That top speed position is hip hyperextension. Deadlift is hip extension. In that lies the massive difference in applicability, in my opinion.
Consider the muscles involved in hyperextended hip position while running. In that position it is the glutes and hamstrings that are primarily responsible for that movement along with the follow through in the calf. The posterior chain (glutes, hamstrings, and spinal erectors) are what are primarily trained by the deadlift. Though I understand that you dont go into hip hyperextension in the deadlift and strength/power through the full range of motion specific to you sport is important it is my position that strength to extension in those areas can still be beneficial.
You're thinking muscles not bio-mechanics and joint angles.
The easiest and most obvious test is take a look at bend dominant posterior chain weightlifting athletes (olympic weightlifting, powerlifting) They're pretty good over 30m but it is after 30m that the wheels come off the wagon so to speak. I'm not saying there are not some benefits, i'm saying...well you know what I'm saying, I did a video on it. :-)
@@essopmerrick2283 Well, at the most important moments of force application, the hips might not even be in full extension yet. Almost no force is being applied in the hyper extension position, the lehmg/hip just travels to that point. In fact, for top speed, front side mechanics and minimizing back side mechanics are the most important. Hips and shoulders should be stable with minimal rotation (just for whip), while the limbs do all the work, translating the force down into the track. To go into hip hyper extension, especially on purpose, is a very bad idea. You lengthen the time the limb takes to come back into a position to strike the ground. Meaning you also inxrease ground contact time and decrease stride rate.
Just SOME quick thoughts about all this.
I agree with you, you never fully lock out or atleast try to lock out when sprinting its going to take up too much time and increase ground contact when upright sprinting. Hip extension is more important and deadlifts are hip extension movement thus the deadlift works and probably why a lot of people in the comment section saw improvements in times. @@ruanoosthuizen6084
fantastic analysis. Much obliged !
many thanks
Essop, there is noudbt that if one wants to sprint, (s)he has to sprint as often as possible, but if we talk about specific gym exercices for sprinting, what do you think about:
- explosive 1/4 squat (1 rep) (40kg to 120-140kg (depending on individual fitness level and explosivity ability) followed by single leg 1/4 squat explosive jump with 2-20 kg
- jumping as far/as high as possible from single leg romanian deadlift position (from 10-30 kg)
The amount would be somehwere bewtween 5 sets of 1 rep to 4-5 sets of 2 reps max
The jump from one leg deadlift position could be preceded by one step acceleration.I believe this movement is the closest to backward pulling motion during sprinting.
It would be of course combined with plyometrics jumps in order to reduce ground contact.
Thanks for your answer.
I've been deadlifting for a good 2 months maxing out each set 1RM... My 40yd dash dropped from 5.78 to 4.32. I love deadlifts mannnnn
So where do U play football at now with a 4.3 40 yard dash?
you're either a) being ironic or b) completely, laughably full of shit. you improved your 40 yard dash by the equivalent of about 12-13 yards?
True even 5.78 to 5.32 in 2 months is a good drop, but to 4.32...@@calvinbunchjr380
i dropped a lot of time in the 110mh and the 100m open with deadlifting, i feel like they help get my hamstrings very strong and help protect them from injury by being very strong. I also use half squats, they seem to work very well for me too, to really punch the track--when i only did parallel squats i felt like i had a fast start but bad top end speed, my sprinting almost reversed when i tried only deadlifting, the start was slower but the top end speed improved a lot, so now i try to combine them with the half squats. the half squats are very very good it seems but i tried those only too and it seems like the hamstrings feel a little more iffy, so deadlifting balances it out quite nicely for me. usually a higher hip one, almost stiff legged works quite nicely for the hamstrings
Interesting. Thanks for your input.
I had the same experience with squating helping the start but hurting top end.
Well, I'm not training for any competition, nor I'm a proper athlete, I just wanted to lose weight. I lost about 40 kg by elliptical trainer and weightlifting, and dieting. Then weightlifting without purpose (or for just looking good) seemed empty. I was seeking another outlet for training. Then I came across this channel. So without any prior training I started running per your advice. First I worked on the form, that improved my speed quite a lot. However main increase and ease of running came after I started doing lunges. With core exercises (Russian twist, abdominal machine, cable pulls) running fed into my lunge form and lunge form fed into my running. I was already lifting my body-weight with dead-lift and now I'm lifting about the same weight (10 kg higher). For explosiveness I've added box jumps for now. So no dead-lift didn't help me that much with running but lunges helped a lot.
Thanks for that info. Well done on your improvements and weight lose. Stellar. And I agree, lunges are a sweet move for sprinters. Keep it up!
my opinion is deadlift for reps builds your hamstrings and glutes which will 1)increase PR deadlift 2) overall strength helped her maintain backend mechanics and lengthen her acceleration phase, maybe...idk i like doing hill sprints
My daughter ran the 100m hurdles in high school her sophomore year and ran in the high 18's. I decided to concentrate on getting her stronger in the deadlift specifically. She is now a senior and can deadlift 280 lbs. at a bodyweight of 129 lbs. She now runs in the low 15's with a pr of 15.1 That is proof enough for me the deadlift improves sprint speed.
Basically sprinters are strong, and if you don't have good bodily strength, getting your strength up to some reasonable values without gaining body weight and you will get faster.
For sprinters deadlift is not so effective.
Maybe Hipthrust is better because of similarity of biomechanics, focused in hip extension.
But as sport science student, theres's studys that demonstrate that if you want to impruve your sprinting ability, you have to sprint, that has a lot of sense, maybe using different weights of resisted sprint training, it depens of your deficits in the phases of the sprint.
And also combining biomechanically similar strenght training(hip extensión)+resisted sprinting+non resisted sprinting in this order.
As sprinter(quite bad haha), in my experience, i dont like deadlifting, i prefer other execises less agressive, most of sprinters has hiperlordosis, it's like a natural adaptation, and make suffer lower back unnecesary is not good for future in a person.
and theres other thing related with what you said with force, i agree, and peak power is not the same as max strenght, also if a athlete is able to develope in each step more strenght, but this strenght is vertical and not horizontal, is completly useless.
Lot's of "maybe's/prefer's/in my experience and just non-science opinions here. Seems to me your opening statement that said deadlifts are not good for sprinter is more based on you who do not like deadlifts than it is on actual fact and science based experimentation and experience.
@@aaronsc2540 I do aggree with this more, though. We should leafn the skill of orienting our force more horizontal and for as long as possible.
@@ruanoosthuizen6084 deadlifts is a good tool after all, the only thing is that we need to understand the specificity principle and the vectorial aplication of force effects after training. But what I said comes from papers published in pubmed, nothing radical or invented, you can search the work of Pareja-Blanco, Jidotseff, Gonzalo-Skok, or other sport science researchers that analyzed this variables. The order in the the stumulus is influencing the training Optimization too, read about publications of U. Granacher that can provide some examples.
But I also wanted to describe personally my experience in those times... Anyway this is an old comment I use deadlifts and monolateral deadlifts in part of the Strength periodization nowadays.
Thanks
your content is really good . i'm surprised that you don't have more subscribers
like u said its a multi component issue though... strength is not irrelevant to sprinting, just far less pertinent compared to rate of force production.
Essop - it's so cool to see someone who REALLY knows their stuff.
Hahahahah
just found your channel.. subscribed!!
What about a sumo deadlift? There is less back movement/rom in a sumo deadlift and it works your glutes more
or even a squat stance/narrow sumo!!
And it hits the adductors, which are essential in fast running!
You also have to consider that it takes time to perfect a good DL posture whether it is a conventional or sumo for strengthening purposes. Most gym goers and this applies to athletes do not spend enough time learning the proper mechanics and end up hurting themselves for the same reasons. I have met many athletes specially college soccer players who were squatting and DL horribly and I do not blame them. Nevertheless, I can only see the benefit of it if well executed and under a good periodized program.
Hahahaha Barry Ross! Apparently the man had so little involvement in Allyson's training it wasn't worth mentioning.. You should get into stand up man haha these videos are great
Thanks. That's interesting about Barry Ross. I was judging it from the book that he wrote. It's always interesting to hear anecdotal evidence as well though.
+Essop Merrick That season (2003) Allyson improved a lot.. Her PB was set at altitude and would remain her PB until 2007, that was a greater factor than any deadlift she did.. Her track coach said that she saw Ross like once a week for strength sessions
You're making a really interesting point. Is it the frequency of intervention or the result of the intervention that is more important?
In my HIIT v LIIT vid, I said that 'performance is all that counts'. So if I am to be consistent, I would have to say that if Barry's session created the massive strength improvement that she produced, then whether it was hourly, daily, weekly or even just a one off intervention, it was massively influential.
I do agree with you that a run at altitude is also massively influential on the time as well though and it can be hard to separate those 2 factors.
Invariably, when you have a 'team' of people working with an athlete, it becomes very difficult to work out who is the most valuable.
You have no idea what you are talking about. Stop posting half truths and lies. Especially about very intelligent and experienced people who has made huge contributions towards this awesome sport of ours.
I do them with both hands in the overhand position.
I didn't watch your video. Out of all of the lifts heavy deadlifts completely overloads my CNS. What it means for me is in athletic movements after doing dead lifts i won't have as much control, due to the nervous system being fried. So speed will be down and accuracy in foot placements will be down.
If the premise is deadlifts are a great lift for building over all body strength and also contributing to a strong posterior chain and used in the non peak sprinting period can give you this strength in your body, which will be useful in the sport then i certainly agree.
Im sure deadlifts is done jointly with many other lifts. I think of deadlifts are only effective if you use glutes and hams to bring up the weight, using lower back has the opposite effect and will jack up your back.
I know I’m late on this one, but I believe stiff legged dead’s are more beneficial to the sprinter. Hamstring strength
I agree as it develops the distal portion of the hamstrings, however it will make you more back dominant in sprints. Additionally, I'd say to train both conventional and stiff-leg deadlifts to full develop the deadlifting patterns and sprinting motions
I think deadlifting transfers to sprinting extremely well if youre sprinting up hill. Squats may be better if for instance running up steep stairs.
Otherwise these movements means nothing when running on flat terrain.
hmmm strength is a plus across any sport and of course bio mechanics and sports specific skill is certainly part of it but so is exercise selection, and the Deadlift develops a strength pattern teach the body to work im unison which is great for all athletic movement...if the "exercise" doesn't matter they could've just had her get stronger at biceps curls and benefited but we know that wouldnt have been the case....so while I agree with the surrounding factors creating the perfect storm it doesnt rule out the deadlift which is part of that perfect storm...love your analysis though, really makes you think
I did some sprinting and made killer deadlift gains.
what about single leg rdls?
Jumping and sprinting always depend more in eccentric strength, regular deadlift is a concentric movement oriented. A sprinter would do better spending time in heavy eccentric deadlift than a regular deadlift if he or she choose that movement to get stronger.
is throwing eccentric as well?
Hey bro, so will losing upper body mass and increasing lower body strength/power improve running time? You reckon?
15 years old 53kg in weight. deadlift 100kg for 50 reps
atg squat 60kg for 50 reps
walking dumbell lunges 40kg for 20meters up and down counts as 1 set and i do it 10 times
those are the 3 main exercises i do in my routine
I'm 17 and my coach says i'm too young for weight training, I mostly just run and do body weight exercises.
+SirFilip I thats how i started out at 13 but decided to make the move
+SirFilip I also if i cant go to the gym i do it to maintain my mascularity when the gym isnt available
Great work. Looks like you are covering the patterns well.
What about sumo deadlifts? While conventional work hams and glutes, sumo DL puts more emphasis on the quads.
Yes it puts more emphasis on hip mechanics rather than back mechanics so is more glute/quad than back.
I think I covered that issue in my grainy 1950's Deadlift variation video. th-cam.com/video/U2A65x3kaYY/w-d-xo.html
A Jefferson Deadlift will have more sprint carryover than a conventional
What about trap bar deadlift?
Omg I need you to "rewind it back" in every damn video 😂😂😂😂
So do you lift heavy for less reps or lighter for more reps?
I'm a very late starter to sprinting at 42 and just starting to add tools to my toolbox.
I added deadlifts Barry Ross style to my routine a couple of weeks ago and should get to 2.5BW - 200kg at 80kg in the next few months.
I'm at almost 12s flat now, so hope to see if I get any improvement from the deads.
Do you run Master's?
How did you go?
Last year I ran a 11.64s in the 100.
My 400 was better at 51.66s.
These were at 47yo.
However, I don’t put it down to heavy lifting.
I actually sprint faster when not lifting heavy for at least 6 months.
Appreciate the updates. Aesop mentioned doing a sprint session after a weighted lunge session that you will feel more forward push. I've also heard the same of doing immediately after a reasonably heavy squat session for the same thing. The entire CNS is fired on by the set and you can take advantage of it in your sprinting effort. @@athletic_improvement
Hey, is it to late to start training for sprints in my mid 30ties? Where do I start?
I dont get it , so should i squad deadlift or just stick to plyometrics?
What do u think about trap bar?. Ake a vid on it
Thanks
Deadlifting is a great warmup to sprinting. Maybe just weightlifting in general. Sure beats jogging.
well you still strengthen your legs in deadlift. But obviously if you want to get better at sprinting you may as well sprint more. But lets say you never sprinted before. youd be a bit better sprinting even if you never done it before since legs have some transfer to it
Essop, love your channel. Had some comments on Mr. Ross's training methods, and am interested in your thoughts... particularly because I have integrated some elements of his system into my training regimen, but also just out of intellectual curiousity. I own his book, and found it to be a fascinating read.
There are a few major tenets of his training methodology that you don't touch on in the video, interested in your thoughts as they relate to applicability in sprinting.
1. Time between deadlift sets must be at least 5 minutes. This is based on the idea of ATP regeneration of 90% of max in that period, and the idea that lifting very heavy for 6-10 seconds will tap into the phosphogen energy system, which is supposedly the main energy system used in short sprints. I have seen almost no one else talk about this concept as relates to sprint-specific weightlifting. Thoughts?
2. Barry prescribes a set of plyometrics between sets of deadlifts. Any idea why? Does this increase the transferability of the deadlift to unloaded power motions?
3. Barry specifically mentions a very unique training frequency - three sessions on consecutive days, and you could potentially be maxing in each one! He believed this is possible because he limits reps, and athletes never lift to failure in any of the exercises, so recovery time between session is minimal. I'm personally a huge believer in this overall philosophy.
4. Until I saw your video, I mostly assumed that the deadlift transferred to top-end speed, as opposed to acceleration out of the blocks. In fact, Barry's book talks almost entirely about force applied affecting stride length; I can't recall him talking about transferrability to the start phase of a sprint. And I would assume a huge chunk of Felix's 0.7s gain in the 200m was post-drive phase. All that being said... is there transferrability of deadlift to top-end speed?
BTW... looking forward to your next video about increasing flexibility through specific strength training.
Thanks for the question. I may need to shoot this as a vid but I'll try and answer it here.
1. He is just using a maximal strength training protocol for the recovery. This is very common in Olympic weight lifting and top speed sprinting. The ATP recovery is 3-7 minutes. He is just plumbing for the mid point. I think that neural recovery is as big an issue here though and that would be a better reason for the long recovery.
2. He is doing complex training. This is where you 'superset' plyo with weights. It is a very effective way of increasing neural activation. The weight opens the neural window and gives you an opportunity to activate and program more fibers in the athletic plyo task. (You might also have hit upon what was successful about the deadlift for her.) Charlie Francis spoke about Max Voluntary Contractions in squat to fire up the nervous system for the same reason.
3. This just sounds like a basic version of over-reaching. I like it though because a 72 hour period of high intensity is far easier to manage than longer periods. Also it replicates a Fri, heat, Sat semi, Sunday final. You need to know you can put it together 3 days in a row as an athlete.
4. I can't see how Deadlift would be that helpful for top speed but that doesn't mean it is not. Possibly greater core strength and rigidity would mean less dissipation at top speed. I do think that the plyo after the Deadlift would be vital for top speed. Top speed is improved by decreasing time on the ground not increasing force applied to it. The force applied to it helps overcome inertia.
I could be wrong about all of this but that's how I would look at that data. Hope that helps.
Essop, appreciate it, that is very helpful. In my earlier sprint career, I had never gone heavy on compound lifts, so this time around I figured I'd integrate some of it into my routine. I'll give it a go and check back next summer to let you know if it made much of a difference. Thanks!
clean and jerk and snatches contain a deadlift movement/component(i.e. when you pull up the bar off the floor)...so why not just do these two exercises?
Its funny I never really thought of the possiblity of deadlift for transfer to the start phase LOL (poor from me lol I suppose I always thought of starts as quad dominant and top end as glutes and hammies) .... I was thinking of using RDL's/stiff leg for general hamstring/hip strength for top end speed once your hips get tall, any thoughts??? If you were to use that off season is there any particular exercises you could use as intermediary steps to take that the RDL strength and relate/transfer the general strength back to a more sprinting specific exercise and eventually sprinting itself, is that as weakly correlated as what you covered in the video???? .... is the idea here that the Deadlift should directly transfer specifically to sprinting i.e. without any other links in the chain???
Subscribed.
Honestly clean pulls made a big difference for me the angle is different to deadlifts also this really only worked id say as I accessorised this with 1 legged stiff legged deadlifts
Thanks for your experience. Appreciate it.
Essop please respond my dude....when should I get a sports massage after working out? Same day? Next day? 2 days?
That's a big topic. Too big for the comments. It needs a vid. I'll work on it.
anytime. youngsters - so much to learn. so little reading. even I knew this BEFORE the internet. It is called books. Read one.
Squats are probably best for the start but what about deadlifts and sprinting?
I feel like genetics play a bigger role in the results of deadlifting than people realise. If youre tall and skinny without much muscle mass then youll rely on stride length and form for good 100m times. So if you add deadlifting to your training it will help add power to stride length therefore improving times in theory
How about a sprint block footing straddle deadlift?
we miss you
Can someone summarize this for me? What is the conclusion he came up with?
To run faster, how many days should I run on the track and weight lift???
It depends bro
I do like your vibe tho...
consensus Deadlifts increase athleticism
Oooh the R Kelly reference ahahaha just like ne
I get your point, a 2:1 ratio on any lift for a sprinter is much better than a 1:1 ratio. So really it's the strength gain against mass gain. But in terms of block explosion, are you inferring that the squat movement is a better lift then the dead lift? I know the squat also requires a flat back and in some cases a weight belt as well. Thanks.
Deadlifting doesn't make you fast it just balks your legs and it rowans your speed my dads best friend use to be a very fast football player in till he started deadlifting
this probably has more to do with weight reps and tempo than DL as an exercise. if hes focusing on really heavy weights and struggling.them up like a lot of folks do, thats going to slow him down
u need to coupe each DL set with plyometrics
I never have deadlifted in my life and i ran 10.45 lmao i wonder what i can run if i deadlift im going to get to work.
Depends
If you ran 10.45 and you are relatively weak strength wise, you will get faster from getting stronger. For example if you squat is under 2x body weight and power clean under 1x body weight getting the squat to 2.5-3x body weight and power clean to 1.5x body weight while maintaining your sprinters body size will make you faster.
Deadlifting does not include the most important part of the whole chain namely the calfs
Right, I have my clients do HITT with weights. For example 30 seconds of Hang Cleans then a 1 min rest followed by 45 seconds of deadlift with a 1min rest and so on...getting the heart rate up to 160-180 then rest and repeat.
Ah ☺... arh 😐 ... oh ☺....arr😕 .... hmmm 😞 ...... ah 😄
i feel like squats are way better for you
Squat and dead both hit posterior chain, which is where the benefit is.
10.30 - 9.99
Have an accent and knows few big words and everyone thinks you're a genius... I added 50 lbs to my power clean and about 80 lbs to my squat, no speed training whatsoever, and decreased my 100m time by 1.2 seconds. The only thing remotely close to a sprinter's workout I included in my routine was some explosive low rep plyometrics.
From what to what? It's an incredible result.
How she increase her strength so fast wtf is she super short or is roids? Probably the roids
Trap bar is better
i think trap bar DL is best since its liek a squat and DL combined. so u can save time and gain more benefits just by doing trap bar dl
Seems like you’re clutching at straws here. All you do is talk about starting from the blocks. Its about religion running/sprinting better. Not off the blocks better
blah, blah, blah...get to the point