Adarq.org

good points..but people that are concerned with more than just DLRVJ and VJ (sports sprinting whatever) should not just jump on the quad nation gravy train IMO

I agreed with all the stuff on muscle involvement in vj and sprints etc but after using heavy hip thrusts for a month or so in as a substitute for deadlifts I would never replace axial loading stuff with anteroposterior exercises, even for sprinting. They certainly make good accessory/activation tools though.

I would estimate that for most individuals around 30% of the locomotive propulsion in top speed sprinting comes from the glutei maximi, followed by 15% hamstring contribution, 15% adductor contribution, 15% contralateral latissimus dorsi contribution, 10% quadriceps contribution, 10% calf/soleus contribution, and 5% contribution from other muscles such as the rhomboids and mid traps.

Quote from: tychver on April 14, 2011, 07:07:08 pm

Skinny looking elite sprinters are still very strong. Just because they look skinny doesn't mean they're weak. Jonathan Edwards was still powercleaning 150kg at 72kg 183cm.

In which department are skinny sprinters strong?.

The best example being Carl Lewis, who didn't lift until the backend of his career?.

Quote from: tychver on April 14, 2011, 07:07:08 pm

Stocky looking elite sprinters are INCREDIBLY strong: http://www.youtube.com/watch?v=L9TG3hpUkA8&feature=related

Harry Aikines can power clean 170kg's more than Carl Lewis but still FAR slower on the track.

I quite like Bret Contreras, he has put some really good stuff out.

Original Link: http://bretcontreras.com/articles-and-links/

The: Inside the Muscles - Best Ab Exercises was an eye opener, for me anyway.

Quote from: ccameron on April 14, 2011, 11:11:38 am

I agreed with all the stuff on muscle involvement in vj and sprints etc but after using heavy hip thrusts for a month or so in as a substitute for deadlifts I would never replace axial loading stuff with anteroposterior exercises, even for sprinting. They certainly make good accessory/activation tools though.

I don't really agree with his %'s according to sprints, personally.

Quote from: Bret Contreras

I would estimate that for most individuals around 30% of the locomotive propulsion in top speed sprinting comes from the glutei maximi, followed by 15% hamstring contribution, 15% adductor contribution, 15% contralateral latissimus dorsi contribution, 10% quadriceps contribution, 10% calf/soleus contribution, and 5% contribution from other muscles such as the rhomboids and mid traps.

That is 100%.

Now handcuff a sprinter & run with just the glutes, hams, quads, calf's etc.

There are so many fast sprinters I have researched on that did no weight training at all for developing those muscle groups. Some of the Japanese/Asian sprinters were absolutely blazin', many of them very slight bodytype. Some of the best starts I have ever seen came from those guys, very little BW/inertia to overcome.

I read Brets' book and while I applaud him for attempting to take a scientific approach to his research about glute involvement I am pretty sure that most of his EEG research was conducted on a sample size of 1 - Bret Contreras. Now obviously Bret has written a book about glute involvement in athletic movements, in particular sprinting, and this may have meant some bias in the either the way he performed the exercises or the way he interpreted the results.

I am not discounting his work at all by the way, I am just saying it needs further study with a broader range of subjects before I would abandon deads etc in favor of heavy glute bridges or whatever he calls them.

in my own training programs I find them good as a warm up to squats and deadlifts but not as a replacement.

The second biggest mistake is that they fail to perform the best glute exercises. Squats will work the glutes in the stretched position, deadlifts will work the mid-range position, and hip thrusts will work the contracted position. You need all three for optimal glute development, plus some abduction and external rotation work to hit the upper glute maximus and glute medius.

Quote from: adarqui on April 15, 2011, 12:57:43 am

those analogies are bad..

Now chop a sprinter's dick off & run..

Now remove the hands from a sprinter & run..

same shit, bad analogies.

The arms, upperbody & torso play a far greater role in sprint speed than a sprinters dick & hands alone.

Point being, the estimation that 100% sprint speed is dedicated to the entire lowerbody is not true, hence the handcuff. You can't run to your full potential when you disable the entire upperbody.

Quote from: adarqui on April 15, 2011, 12:57:43 am

genetics.. they are all strong.. you can't produce alot of force relative to your BW and be weak..

if someone jumps 45+ inches and never weight trains, genetics, but, this person is EXTREMELY STRONG..

if someone runs 10.x 100m's or lower and never weight trains, genetics, but this person is EXTREMELY STRONG.

I would only regard World class powerlifters, strongmen, Oly lifters & a few bodybuilders as EXTREMELY STRONG.

How do you workout that someone who jumps 45+ inches or runs 10.x 100m's is EXTREMELY STRONG?.


Yes, there stronger than the average but I wouldn't say there extremely strong.