If you want the best workout routine possible and you don’t currently incorporate squats into that workout, you might want to consider it. Squats are some of the best overall exercise that are available today and experts predict that you can easily improve your total overall workout by ten percent or more just by adding this one exercise. However, if you are going to do squats, you need to make sure that you are doing them correctly. Not only will the wrong form not give you the benefit you want to get from doing squats, the wrong form may actually cause a serious injury if it’s done with heavy weights.
Preparing for Squats
When you do squats for the first time you are going to want to do them without any weight. You can add weight later on when you get the form down perfectly, but until then, you are just asking for an injury. Even if you have done squats before, you may want to improve your form. The better your form is, the more benefit you will get out of this exercise and the more weight you will be able to lift.
Besides running itself, there are a few exercises that will help you become faster. Some of them are for a specific group of muscles – in the case of running we’re talking about your glutes, calves and rest of your legs. The other group is made up of stamina exercises which increase your ability to run faster and go farther by handicapping you.
Muscle Group Exercises
So, the first type of exercises that you’ll want to start are pure lower body exercises that are intended to build the muscle in your legs and make them as strong as possible. The stronger your legs are the faster you are going to be able to run. Here are some of the muscle group exercises you should be doing:
Squats: This is a great exercise for improving your running speed because you are improving all of the muscles involved in that process. You want to stand with your feet lined up with your shoulders and then act like you are lowering yourself into a chair behind you. When you get to the point where you feel those muscles engage, do your reps. I recommend you do heavy weight low rep training to strengthen your muscles as much as possible with gaining unnecessary muscle, which would slow you down.
The farmer’s walk is one of the best core strengthening exercises, and is usually one of the many challenges in the strongman competition. Like the deadlift it works several muscles at once but is much more effective for the legs since you are moving.
How to do it properly
First you must prepare some weights. Dumbbells/barbells, buckets filled with sand or water or bags with heavy stuff in them are all good. The important thing is to have the same weight on both sides to keep balance.
Put the weights on your sides and grab them with a tight grip. Then just lift them up and walk to the targeted spot. The pace should be normal: not too quick but not too slow either. If you find it easy to do the farmer’s walk with the current weights then I recommend increasing the weight and/or distance rather than increasing your speed.
That’s pretty much it. It’s a very simple exercise to perform and the benefits are numerous.
The two main things which determine your sprinting speed are your leg speed and leg power. Having a lean body type rather than a fat or stocky one will also help but I think that how fast you move your legs and how strong they are will determine your sprinting speed more than anything, and while having a small upper body is certainly an advantage in sprinting, a muscular man with a large upper body can still be an excellent runner if his legs are strong and fast enough.
In this article we will focus on the strength of your legs instead of your leg speed. The stronger your legs are the stronger the push forward will be and if your legs are strong enough you can manage to outrun men with much faster legs than yours. This is why weight training is important for sprinters, contrary to popular belief. Let’s go through the best strength exercises for the sprinter.
NOTE: Always do high weight low rep training like a powerlifter does when doing these exercises. This will push your muscles to the max and strengthen them as much as possible without building unnecessary muscle, which would slow you down. As a sprinter you don’t want large powerless muscles like a bodybuilder has.
It’s about time someone dispels this myth. Maybe then less-endowed women would stop getting their hopes up and men would stop being afraid of performing the squat with the fear of their backside getting bigger.
First of all the reason the female’s butt is larger, or should I say chunkier than the male’s is because of the higher fat deposit in that body part. Exceptions aside, men tend to store most bodyfat around their belly while women store it mostly in their buttocks and breasts. It is that fat which gives the female a larger and shapelier behind, not the gluteal muscles. If a female doesn’t have that extra fat then her backside wouldn’t be that different from a man’s. See where I’m getting at here? The squat primarily works the gluteus maximus, the muscle of the buttocks. It will make your behind stronger and harder but it won’t make it plump because as I have already told you earlier, it is the fat which makes the female butt plump, not the muscle. Females do not have bigger butt muscles than men. They just have more fat, especially in that area.
It’s not uncommon for men to train their upper body intensely without paying much attention to the lower body. This is a pity because the legs are the foundation of the human body, and a pair of strong legs will improve your balance as well as your overall strength and well-being. Let’s take a look at some of the best leg training methods:
The squat can be done normally by holding a weighted barbell on your shoulder like powerlifters do, by holding some weight in your hands, with a heavy backpack or even without weights. You can start by doing the latter but if you want to develop great leg strength then eventually you have to start doing it while holding some heavy weights.