Is there a similar post on regards to the tendons?

I’ve also came to this conclusion as well. Hamstrings and glutes are what makes sprinters. I believe sprinters have stronger and more explosive glutes and hamstrings than even bodybuilders

Gluten most powerful muscle in the body. Properly activated gluten are a huge portion of very many athletic movements.

I could "MAYBE" see extensors coming ahead of hamstrings in terms of power generation, but good hamstrings keep you from getting hurt. If you are hurt you aren't training. That said, I would still put hamstrings in front of extensors in rank of importance for that reason alone...they keep you training and getting faster. Unsolvable repeated injuries to soft tissue is an absolute nightmare for any athlete, but especially for sprinters because you need to train fast to be fast and you can't do that hurt.

Glutes not "gluten". The spell check did me like that. Glutes generate the force the rest of the muscles need to carry the load. The hamstrings sufficiently strong and very mobile. Enough calf and ankle strength to carry the force with stiffness and without collapsing. Strong enough low back and abs to control the body.

at the end he said he wasn’t trying to put them order or make people prioritize the muscles in this order just to shed light on the most important muscles used in sprinting

The chest should not be included.

how is glute medius number 1

@@actual_random Because single leg work helps me sprinting a lot more than bilaterally work. Every time I worked glute medius,I can stop the front leg swing forward better and the back leg push harder a few days later. Glute max may be the one works more in reality. But I feel like speed is hindered by glute med the most.

​@@rasherth9324 Single leg work does not equate to glute medius work. If you're doing single leg squats its involving the glute max more than in a bilateral squat and that is still the primary mover. Speed hindered by the glute med the most? The evidence would STRONGLY disagree with that.

@@actual_random I just realized my list is more for acceleration😂For top speed might move down glute med to 3rd .Then switch calves to achilles.

Build up your mobility to be as flexible as possible. You should have a strong core. Bodyweight calisthenics mixed with weight training to build strength and generate force and control in all the athletic positions. Bodyfat dropped under 10% you should be at a "fighting weight" for your height. They've taken top end speed to a science since you were in high school. Also acceleration they can even train you for a good vertical jump. Theres a guy your age who did it. He came back stronger more fit and lower bodyfat than he ever been. He tested himself on the track and ran 11.7. Back in high school he was only a 12.2 but he was skinny fat not as developed. In ten months of training he got it to 10.9. The next year he hit 10.7 and he wasn't using blocks or spikes which would have given. 2 to .3 seconds. Even then he could have got his bodyfat down more and better acceleration. He had a good stride for top end speed but acceleration could have been better. So it has been done before. The passion and desire mixed with effective planning and training and obviously good Nutrition and recovery will surprise you with the results.

If I was going down that path I'd build the body first. Get to mu fighting weight and ensure i have an athletic amount of strength at that weight. Some good numbers is 2 to 3x bodyweight squat, 1.5 body weight power clean. Its not a bad idea to have a vertical jump of 35" or greater. Mobility is also insanely important.

I just completed my first season of sprinting at 45. I had a season of football (Aussie Rules) under my belt which helped, but put the biggest initial focus on flexibility (as Dennis noted). I have a daily hip/back/leg stretching routine that I do religiously. I then added light (single plate hold) RDLs, pistol squats and basic core stuff (whilst doing sprint training 3x per week mid season). Now in my first offseason I'm doing heavier weights with a barbell a couple of times a week (front squat/back squat/split squat/hip thrust/power cleans/bench press). Body has held up pretty well other than an annoying right calf issue that I think may be nerve related). Results may vary, but I think at our age having flexibility as the foundation of your non-track work makes the most sense. I got to 7.3/11.7/23.9 by the end of my first season (5 months of training).

@@alanyt2000 Holy shit, nice numbers. 6.9 might be a good target for for your next 60m and the rest of the numbers will fall in line. The guy who ran the 11.7 and then brought it down to 10.7 in 18 months is here: kzfaq.info/get/bejne/ip-iY66Q1szbc3k.html , He never ran with spikes or blocks. Pretty much training most of the year for speed and bringing all your strength numbers to a good athletic number work out well, flexibility and mobility is under rated and you should have it as it allows you to be in all the athletic positions most easily. Some encouragement is Christian Coleman ran 11.8 as a Sophomore, 10.9 as a Junior and a 10.29 as a Senior in High school As a 45 years old, "maybe" you won't make it to 10.29 seconds, but you can certainly get it to 11.0 or slightly better if you train year round and you will feel great. Body fat level is also a big deal and affects performance greatly even over 40 yards. THis study shows : speedendurance.com/2015/04/21/correlation-between-body-fat-and-sprint-times-part-2/ Sprinters tend to look like sprinters and are built like sprinters. There is a range of bodyweights that works within a height sometimes it's too low and others its too much weight.

@@dennisrobinson8008 Cheers Dennis. Anywhere near 7 for the 60 and 11 for the 100 would be pretty amazing. I think the Aussie national records are 7.2/11.2. Thanks for the link. Checking that out now.

Fyi, according to the comment section, the most important muscles for a sprinter are actually glutes and hamstrings

Dead on

Good lord u have to be kidding me the psoas are more important than the hamstrings calves wuads and literally the hip flexors. Hamstrings control hip extension and knee flexion two much bigger rules than just knee flexion

The psoas is important but what has to be undestood is the it does contract under load during a sprint. Speed and acceleration are correlated with how much power one can generate against the ground so glutes quads and hams are always gonna be on top

@@Messup7654 ffs obviously the hamstring is more important - at it's score speed is about power production and the hamstrings and glutes produce that power...

Nah ur right I find that hip flexor are the most important especially because they are weak in most people

@@saketh9177 just because people don’t train them doesn’t mean their the most important 😂

@@Messup7654 hmmm u may be right what im trying to say is that most sprinters have mjch stronger hip flexors compared to the average person because they use them lots.

Many guys in the comments say glutes and hamstrings are very important so maybe train them on machines or with Nordic curls, hip thrusts, stiff-leg deadlifts, etc.

Train all of your muscles search up strength training for sprinting and power training for sprinting. You should do squats which train the flutes quads hamstrings and calves do Nordic hamstring curls which isolate the hamstrings do hip thrust which target the flutes and hamstrings resisted hip flexor lifts tibialis raises power cleans which trains hip extension and pylometeics and jumps

Don Quarrie

Glutes are for top speed as well.

Thanks, yes I would say that uphill reps are definitely beneficial for track. As for training barefoot on beach I'm not entirely sure but I think training barefoot on grass can help

no such thing as will power. you mean neural fuel. or something like that.

no, the #1 muscle is "having fun"

6:49

Yes

Certainly

the jaw muscle is

It certainly strikes a chord with me. I was a sprinter in high school and college and I always feared guys that had big legs, but those guys never beat me. The most dangerous guys seemed to simply be the guys with shapely legs. I remember one time me, my coach, and one of the throwers on the team were walking together. The thrower had these huge, powerful looking legs, and my coach commented on how impressive they were. I was like, what about my legs coach? He says. "Soandso has Workhorse legs, You...have Racehorse legs.

Glutes, low back abs. Calfs and ankle need to be strong and stiff but not excessive mass.

@@jasonprince6271 size doesn’t determine strength and power. Al those skinny guys are powerful like Usain Bolt big muscles don’t mean strong powerful muscles

@@Messup7654 you think Usain Bolt was skinny? I must be thinking a different guy called Usain Bolt.

Quads get u past the first 10 meters

Good english

Yes they do

😂

No I'm sure muscles around the thigh bone have absolutely fuck all to do with sprinting. It's probably more important to have long hair, or nice teeth....

Quads get u past the first 10 to 20 meters

ITS DEF IIMPORTANT BUT I DONT THINK ITS MPOST IMPORTANT SORRY FOR CAPS BTW

@@MR.CLEAN777 IT FINE 👌🏻

Calf and ankle for foot stability.

Me too, but thinking about it now, hams and glutes are the same "push leg part back" type of muscle, but much bigger and hence much more impactful than calves

I mean think about it. Usain Bolt doesn’t have big calves. A lot of fast people have small calves.

And glutes