Tonight my friend and I got into a heated debate as to who is faster in a dead sprint. We finally settled on racing in a week's time. It'll be a straight 40yd or 100 yd dash (not yet decided). I really have to beat this guy. I am pretty confident I can at least keep pace but I need to win. What kind of training would you recommend to get some sort of edge? Again, I know it is a short amount of time, but any edge I can get (besides flat out cheating), I will take. Any suggestions?
WBB Conditioning Program
Goal: To not be breathless after 1 mile on the track or 15 min in the gym.
just practice running the 40yd or 100m and work on your starts, thats about all you can do in a week that will make a difference.
Age: 19 | height: 6'1''
Current Maxes: (May 2009)
Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
"When you know Squat about lifting, you know the important part."
Don't bother w. anything except working on your start. Trying to do anything else will just make you slower with only a week to prepare.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
A couple hours before the race do some power cleans to get you CNS aroused.
run on the balls of your feet, and try for a good start.
make sure that when you run, you pump your arms quickly - the faster you are pumping your arms the faster your legs move (but make sure you have a good stride)
working on your form is the only thing you can do. but form is the most important when runnign your fastest. keep your head up and arms close. keep an erect posture. go out and practice some strides at 80% effort everyday. end with a few all out 60 meter sprints. rest 4-5 minutes in between so it is a leg workout and not lungs.