Turbo Speed Method: Part 1 - Increasing Strength

So you want to run fast? Do you want to increase your overall sprinting speed? Within this guide you will find Part 1 to increasing sprint speed; Part 1 of the Turbo Speed Method of training.

To increase sprinting speed, there are three components that need to be trained.  These three components are responsible for how fast you can run. To sprint faster you need to train for

1. Strength
2. Speed
3. Power 

Strength x Speed = Power = Sprinting Faster

Part 1 will attack the first component of sprint speed, Increasing Strength.  What is strength? Strength is the extent to which muscles can exert force by contracting against resistance.  Strength can be connected to force application, where Strength equals Force. Force = Mass x Acceleration. So what does all that mean? Basically the more strength (force) you can generate the faster you can accelerate thus sprinting faster overall. 

Of course the main thing to remember is that "To run fast you must be at optimal bodyweight." Basically, if you are overweight, you wont reach your max potential in speed development. Its called MSF: Mass Specific Force. To explain it here is an example:

EXAMPLE:

Bigger objects need more force to move, as oppose to a smaller object. If a smaller object can generate the same amount of force as a larger object, it will be able to move faster.

If ROCKET A weighs 1000lbs and ROCKET B weighs 500lbs but they both have the same amount of fuel, who do you think will fly faster? ROCKET B. Why? Because it has less weight to carry around and it can still apply the necessary force to accelerate.

Here is another example:  If LINEMAN A weighs 350lbs, and LINEMAN B weighs 250lbs and they both squat 500lbs, bench press 475lbs, and power clean 410lbs, who do you think is faster? Obviously LINEMAN B! Why? Because he has less mass to run around with, and he can apply the same strength (force) as LINEMAN A. This causes him to accelerate faster! He doesn't have to worry about the extra 100lbs! 

Obviously everyone isn't the same and being lighter isn't always going to make you faster but being the optimal bodyweight for your frame will make you faster! You can think of it like this: Your body is your rocket ship and your strength (force) is your engine.  You can either be an optimal sized rocket perfect for your personal body frame with ordinary thruster engine, or you can upgrade to a Light speed Drive engine and travel the universe effortlessly.

How do you increase Strength? Training for strength takes many forms, but the most effective in my personal opinion is to attack your One Rep max.  The 1RM is your maximal effort in a exercise.  By attacking the 1RM via 80-85% load intensity over a course of 3-4 weeks, you will see incredible gains in strength and improvements in 1RM overall.

Chris Burris, CFT

Posted in: Men's Health and Fitness,Strength Power and Speed