Improving Sprinting and Weight

[ShockerAutc]

Hey I wanna put on around 10 pounds of muscle and improve my sprinting speed/explosiveness. I want to do this since I'm pretty fast now and have good endurance. The added weight just to be more durable. Sinorice Moss type of thing. I'm now 5'8'' and 155 LBS.

[marflax33]

Umm... Treadmill, cycling, maybe even some swimming if you want to. They will all help your leg muscles, making you faster. For agility, Kareokee, backpeddling, simple things like that. Just improve your footwork and agility will probably come with it. To gain your 10 pounds, a good core workout is probably best. Exersice about everything, Abs, Bicepts, Quads, all the major muscles. Explosiveness will come with speed and agility, so work hard. PM bigdman with any questions on workouts and such, he knows his stuff.

[Tool]

Hey I wanna put on around 10 pounds of muscle and improve my sprinting speed/explosiveness. I want to do this since I'm pretty fast now and have good endurance. The added weight just to be more durable. Sinorice Moss type of thing. I'm now 5'8'' and 155 LBS.


Wow......your exactly the same as me....wierd.

I am taking an agility course and core performance booster this summer before football season, I've heard great things about it, and I hope to get good results.

[Diesel4958]

Umm... Treadmill, cycling, maybe even some swimming if you want to. They will all help your leg muscles, making you faster. For agility, Kareokee, backpeddling, simple things like that. Just improve your footwork and agility will probably come with it. To gain your 10 pounds, a good core workout is probably best. Exersice about everything, Abs, Bicepts, Quads, all the major muscles. Explosiveness will come with speed and agility, so work hard. PM bigdman with any questions on workouts and such, he knows his stuff.


Explosiveness comes from speed and strength. You need to work on lifting especially if you want to stack on 10 lbs. Squats and deadlifts are a couple of main exercises. Plyos work well when you become more advanced as well.

[Hawkeye]

To add weight you need to increase calorie intake. Eat more meat and protein and hit the weight room. To put on size focus on hitting the big core muscles. Squats for legs, bench for chest, pull ups and rows for back, shoulder presses, etc. Don't waste your gym time doing a bunch of curls, your arms will get a work out with the core type exercises. To run faster you have to increase your foot speed and work on form and technique. Watch world class sprinters run, on toes, short powerful, driving strides. Use agility ladders and plyometrics. Focus on short distance sprints, but do some long easy runs to improve your endurance. Get a harness and run short, quick sprints pulling a weight sled or tire. For lacrosse you need to focus on the ability to change direction quickly.

[digger]

I totally agree with Hawkeye. Check out Nike Gridiron (http://www.nikegridiron.com) for some great SPARQ drills as well. Maybe you don't want to buy your own parachute, but an agility ladder and some cones and hurdles are great investments.

[dewon]

Explosiveness comes from speed and strength. You need to work on lifting especially if you want to stack on 10 lbs. Squats and deadlifts are a couple of main exercises. Plyos work well when you become more advanced as well.
if you want to become faster you need to work on your hamstrings

[dewon]

if you want to become faster you need to work on your hamstringsyou need to work on the chain the hamstrings glutes and lower back