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Can you improve your speed through weight training?

Halsey Passe

Absolutely! Weight training is an effective way to improve speed, but it is essential to know the proper techniques to maximize the benefits. Speed is determined by an individual's stride length and stride frequency. Improving these factors through weight training can help individuals increase their speed significantly.

To improve stride length, weight training exercises that target the glutes, hamstrings, and quads are recommended. These muscles play a crucial role in accelerating the body forward during sprinting. Weighted squats, deadlifts, leg press, and lunges can all help develop these muscles. By increasing the strength of these muscles, the individual can take longer strides, ultimately increasing their speed.

In addition to improving stride length, it's also essential to work on stride frequency. Stride frequency refers to the number of strides taken per second. To improve stride frequency, athletes must focus on increasing their leg turnover rate. Plyometric movements such as box jumps, hurdle hops, and explosive bounding exercises can help increase leg turnover rate. By improving the power of the muscles responsible for leg movement, individuals can run faster and more efficiently.

It's important to note that improving speed through weight training does not only involve targeting leg muscles. The core muscles are just as essential. The core muscles play a crucial role in stabilizing the body during running and sprinting. Exercises such as the plank, side plank, and woodchoppers can help strengthen the core muscles. A strong core helps to maintain proper form and posture during running, which ultimately leads to faster speeds.

It is important to remember that improving speed through weight training is not an overnight process. It takes time, dedication, and patience to see results. Athletes must also focus on proper form and technique to prevent injuries. A certified trainer can help individuals design a weight training program specific to their needs and goals.

Overall, weight training is an effective way to improve speed when done correctly. By targeting specific muscles that contribute to stride length and stride frequency, individuals can significantly improve their overall speed and sprinting ability.