You Are NOT Strong Enough To Be Fast

Рет қаралды 632,716

Күн бұрын

These are the strength levels you need to get faster as an athlete from Strength Coach Dane Miller.
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0:00 Why Strength Increases Speed
1:12 Exercise 1 and Weights for Men and Women
2:35 Exercise 2 and Weights for Men and Women
4:18 Exercise 3 and Weights for Men and Women
5:20 Exercise 4 and Weights for Men and Women
7:25 Exercise 5 and Weights for Men and Women
9:53 Exercise 6 and Weights for Men and Women
11:59 Exercise 7 and Weights for Men and Women
14:58 What do these strength numbers mean?
15:50 How do you actually train to achieve these weights?

Пікірлер: 379

@GarageStrength Жыл бұрын

@GuidetteExpert Жыл бұрын

Can you please do a video if shorter people need to train differently for speed in 60m or 100m then taller people? Just like with powerlifting or bodybuilding it matter that you train for your height. I am a shorter person trying to compete in 60m sprint and I feel I need to take bigger steps and lean forward more to catch up with the tall people that run.

@colbythompson352 Жыл бұрын

I wish I could use your A.I. strength training for the 400 but my parents won’t let me buy it.

@GuidetteExpert Жыл бұрын

@@colbythompson352 What is A.I?

@jonwilson2492 Жыл бұрын

Is do single leg squats with dumbbell is fine too?

@ramblr5900 3 ай бұрын

@garagestrength when you say 180lb dude, are you talking a shredded with 10% body fat or regular dude at 15-20% body fat?

@Deondre_Clark Жыл бұрын

The key to speed is whatever the hell the Jamaican track team does

@GarageStrength Жыл бұрын

Jamaicans are STRONG

@SirSketchable Жыл бұрын

Marrawaunna

@johnnyfox8934 Жыл бұрын

Eat yams 😆 🤣

@Meek_ola Жыл бұрын

They Train more than they compete. It’s no such thing as racing into shape for them.

@landerhendrickx3522 Жыл бұрын

Carry Jamaican genetic material? :D

@johnyjohnyyespapa3104 Жыл бұрын

MALE & FEMALE STANDARDS FOR EACH EXERCISE Power Snatch - Male: 1.1 of bodyweight (bw) - Female: 0.9 bw Power Clean - Male: 1.5 bw - Female: 1.25 bw Back Squat - Male: 1.7 bw x 5 reps - Female: 1.4 bw x 5 reps Front Squat - Male: 1.5 bw x 3 reps - Female: 1.25 bw x 3 reps Single Leg Squat (NOTHING BULGARIAN ABOUT IT !!!) - Male: 1.4 bw x 3 reps each leg (rapid) - Female: 1.2 bw x 3 reps each leg (rapid) Nordic Hamstring Curl - Male: 7 reps (without band) - Female: 5 reps Plantar Flexion Switch Lunges - Male: 6 reps each side w/ no ankle drop while holding 25 lbs dumbells each hand - Female: 6 reps each side w/ no ankle drop while holding 15 lbs dumbells each hand

@raphthespeedster Жыл бұрын

in that case, i gotta work on olympic weightlifting more💀

@naturegazerfila2817 Жыл бұрын

Absolute nonsense i just heard, i weigh 173 and squat 285 and clean 200 and bench 185, i can run a 10.9 100m dash and a 4.5 40

@zafiruzoma6234 Жыл бұрын

@@naturegazerfila2817 you can clean 200

@melly7921 Жыл бұрын

These are much higher than what the standard should be

@naturegazerfila2817 Жыл бұрын

Id recommended you refrain from writing workouts ever again, your telling a man to single leg squat the same weight as his front squat? Am i missing something or are you retarded?

@OGdienomyte850 11 ай бұрын

Your exhales motivates me to be louder and more effective with mine💪🏿💪🏿💪🏿

@johnnyfox8934 Жыл бұрын

I'm lying on the track that Noah Lyles ran on in high school watching him run in your video. Your videos have definitely helped me get stronger and faster.

@Ruach360 Жыл бұрын

Strength training is great as it helps an athlete unlock their potential. I think what some training programs do miss at times is the application of these strength levels. The simple addition of 1-2 plyometric exercises can really make the biggest difference in training. Coach Miller there was a video that you posted a couple of months ago where you spoke about how your athlete surprisingly supplementated a lift with a plyometric exercise. Being is fast is the ability to recruit multiple neurons and fibers and execute at a high level. When we lift weights we provide our body knowledge/stress that it can sustain. When we do plyometrics, we provide our body an avenue for application of this stress. Your youtube channel is helpful and helps push the idea of weight lifting and its relation to athlete performance to that next level.

@IlliasAli Жыл бұрын

This coach is absolutely amazing. He doesn’t just do the talking he does the walking to majority of the trainers can’t.

@nathanblackwell8791 Жыл бұрын

Great video! Did a few of these when I used to run in college. I still train and plan to implement some of these lifts!

@bjnaves1192 Жыл бұрын

So many small gems in this one video. Very well put together

@marcd1981 Жыл бұрын

Don't know if he had a second cup of java before filming, but I like the energy throughout and especially demonstrating the lifts how they should be done. Great video, thanks!

@knightmarechimp Жыл бұрын

I love this, gives me numbers and goals to chase

@MrBalockaye Жыл бұрын

Until my ACL reconstruction last year, I was the fastest person anywhere I showed up (football, basketball, rugby). At 6’3 ranging between 215-190, I can contribute very little of my strength training to any fluctuations in my speed, acceleration is definitely something strength training can help.

@1337b3nnyvav00m Жыл бұрын

Most people don’t train the muscle most responsible for increases in top speed which could be part of your issue as well. Your hip flexor strength and flexibility is the most important factor in your top speed. Your hip flexors are responsible for increasing your stride length, and turnover rate which are essential to top speed. Your hamstrings and glutes are the muscles most responsible for acceleration which everybody trains when they train legs, but most athletes neglect their hip strength and mobility when trying to get faster which is a mistake.

@1337b3nnyvav00m Жыл бұрын

Incorporating a few banded hip flexor exercises and/or some static holds will make all the difference. Running intervals as well to increase your sprint endurance. Even world class athletes cannot maintain maximum velocity for more than a few meters. 100m runners reach maximum velocity about 60m into the race and decelerate until they cross the finish line. Incorporating interval training will increase your ability to slow that deceleration once you reach maximum velocity. I don’t know what your training regimen is, so I can’t say whether or not you’ve already incorporated these 2 things outside of your usual strength training and plyometrics, but these are things that I’ve seen help a ton of athletes actually get faster.

@sheriffquick Жыл бұрын

230lbs front squats for 3 explosive reps🤣🤣🤣🤣🤣🤣Fast runners exercises?? NO

@michaelsadach5401 Жыл бұрын

A coach in middle school said, a fast persons feet point forward when walking and a slow person's feet point slightly outward. Why is this? When you run your feet, start to go outward as they run.

@teemuojaniitty9864 11 ай бұрын

@@michaelsadach5401It is simply not as effective

@swarajdixit8181 Жыл бұрын

Thank you so much it's so informative definitely gonna share it..

@GarageStrength Жыл бұрын

Glad it was helpful!

@TheFitnessPsycho Жыл бұрын

This is a great video, you explain things so well

@paultshin3382 Жыл бұрын

Thanks

@brutushita1 Жыл бұрын

I like your videos. Straight to the mechanics of things, not this hotair intros that other videos have and sooo much talk about, without DOING THE ACTUAL,

@networkjay2117 Жыл бұрын

Love your videos uso, keep up the great work!

@theainzleevideos Жыл бұрын

Awesome video. Will update with results

@linyenchin6773 Жыл бұрын

So meticulous and concise with minimal drama~noise. Keep it up.

@lifeofnick8356 11 ай бұрын

Really like this video great information and workouts I’ll use

@trentalexander2413 Жыл бұрын

Great info!!

@UNHStrength Жыл бұрын

Dane, Great video and information for new lifter to understand that they need to be strong first and the speed will come. What are your initial progressions to get into the Bw/Wtd. Plantar Flexions Switch Lunges? Direct Lower Leg Work? Isometrics? Thanks, John

@drhjhulsebos Жыл бұрын

Was hitting some back squat2power jerk yesterday, it really hit that final part of extension and required good trunk control. I was thinking that it could really transfer over to speed or at least engaging into a rugby scrum.

@drake2638 Жыл бұрын

watching this as a rugby player too, really want to be fast

@yawboateng6283 Жыл бұрын

Excellent video

@evanp.deaton7531 Жыл бұрын

As a college jumper is really about relative strength. If your squat is 300 pounds but you are 200 pounds it doesn’t really matter.

@ates423 3 ай бұрын

I’m 200lbs at 6’4, I squat 385. What should I be aiming for?

@AliMohamed-tr1ii 3 ай бұрын

In the video he said 1.7 times your body weight , for 5 reps

@officiallolbg Жыл бұрын

Hi Dane, nice Video, i wanted to ask, if you can make a Full Body Morning Workout for Hypertrophy

@luismiguelrodrigues6151 Жыл бұрын

Great content 💯

@naturegazerfila2817 Жыл бұрын

I agree with you @garagestrength, but to a certain extent. I squat 285, bench 185, clean 200 and have a 34” vertical jump and a 4.5 40yd dash at 5’11 175. The key to athleticism is muscle contraction. I recommend watching the sprint projects video on whats the key to getting faster.

@melikmourali2072 Жыл бұрын

"The key to athleticism is muscle contraction." It's called moving 😂

@jessec377 Жыл бұрын

Awesome video

@SebastianGMusic Жыл бұрын

Hey Dane, thank you so much for your videos, we don’t have a strength coach at our team and these vids are a game changer! One quick question, to make sure I understand it right, for the snatch and clean standards we are talking about a 1 rep max?

@m65trackster86 Жыл бұрын

Would you modify your recommendations for masters athletes (track and field), and if so, how? I am 68 yo male, and struggle with squats due to lower back fragility along with knee pain when doing deep squats. Single-leg squats are currently in my routine. I also think that one needs to work on hip flexors for increased turnover rate.

@rimreckable Жыл бұрын

Much respect on repping the Cannibal Ox shirt

@bennythomas8497 11 ай бұрын

Great sir

@coitalia Жыл бұрын

Love the tee!!

@philipmensah2 Жыл бұрын

Very very helpful

@GarageStrength Жыл бұрын

Glad it helped

@ffransis1 Жыл бұрын

This is awesome

@1337b3nnyvav00m Жыл бұрын

Every heavy compound leg exercise should be in a superset with plyos and if you’re not working out your hip flexors you will not get a lot faster.

@ironneverlies1132 Жыл бұрын

yooo…maybe you can do a recap of jay vincent‘s interview with mark asanovic! he said the most dangerous sport is olympic weightlifing, and major part of injurys on the field happens bc of pre- damage the structure with oly and powerlifs LOL it was hard to watch!

@matthewlong2981 Жыл бұрын

I wish I could afford to have a trainer like this guy

@Eduardolluvioso Жыл бұрын

This is the exact program that got my son from 6 months off with a navicular fracture to going to state (Texas 6A) in 7 months. Then off to Oregon where they had him lose 25 pounds in 4 months. 205 to 180, then down to 172 before he came home weak and slow. They killed their power sprinters - him and Hannah Cunliffe. Just started with his 12 year old brother and we will let him have his natural weight and strength.

@Roomy178 Жыл бұрын

whyd he lose 25 pounds..

@M_R.b 11 ай бұрын

yall should count how much calories he loses

@hugor9451 Жыл бұрын

Do you talk about this in your upcoming book? Thanks

@FBI-Agent129 2 ай бұрын

Came for the tricep. Stayed for the advice.

@blender176 Жыл бұрын

What if you have facet joint syndrome and can't hold this weight on your back? Do you have alternatives for developing deed and strength?

@3ddon602 Жыл бұрын

What about a trap bet deadlift? I read an article online about how the trap bar improved players 40 yard dash.

@LucasDimoveo Жыл бұрын

There are parkour coaches that don’t believe that cleans and snatches are effective for developing power. As I’m not a coach I don’t have a lot of clout to make that argument. Over a year I pushed my clean to 130kg (with a bodyweight of 84kg), and my jump as increased. Note that this is after years of being away from the sport

@Duane-tl2zc Жыл бұрын

Great info. 'Cannibal Ox' cool.

@MoneyAli75 Жыл бұрын

Cmon coach !

@XudenGroupLLC Жыл бұрын

Where can you purchase that wedge?

@TundeEszlari Жыл бұрын

I love your videos. 💪❤

@GarageStrength Жыл бұрын

Glad you like them!

@rn5697 Жыл бұрын

Hello there. Would u lake to share with us what's ur calorie intake? 😊

@youngsuit Жыл бұрын

i think the clean and the front squat are the only ones where i can even match my bodyweight, obviously besides the back squat.

@chr1staki Жыл бұрын

Nordics 1x per week was enough for me to make steady, consistent progress 📈

@jamesbrucelawson Жыл бұрын

Love the Can Ox T-shirt

@mikelu4390 Жыл бұрын

Hi @GarageStrength, do you have a similar video to this with standards and exercises for vertical jump?

@nbilloma928 Жыл бұрын

Please performing one of these exercises after a leg session is hard. can you use these exercises during a leg weight training session?? and the day after a leg bodybuilding session is it possible?

@odp94aaa Жыл бұрын

Similar benefits incorporating a hang snatch vs a power snatch? Thanks

@nolove348 Жыл бұрын

I love that video ❤❤❤❤

@GarageStrength Жыл бұрын

Glad you liked it.

@DoctorPhilth Жыл бұрын

Cannibal Ox T-shirt? You're now my go-to fitness KZfaqr.

@eb2708 Жыл бұрын

Is sled a good exercise for speed? It seems like it would improve the explosive start.

@1pittmanj Жыл бұрын

Great video. I saw another video on KZfaq years ago where the head of Nike’s programming said if he can get his athletes to do 3x their bodyweight on a trap bar deadlift that every athlete ran at least a 4.5 40 yard dash. Your thoughts on this?

@MarkWongMD Жыл бұрын

3x bw is a lot that's 600 lbs if you are 200. Not saying I don't believe him but I know tons of guys who run 4.5 without deadlifitng anywhere near that heavy.

@onem1nd135 Жыл бұрын

Key to speed is resistance. Parachute. Hills. Ankle weights.

@nullproof Жыл бұрын

For rock climbing, should I start with the power snatch or power clean? In bouldering and some sport climbs, you could be jumping/triple extending while maintaining body tension from a multitude of body positions to reach a hold. Both seem to train general explosiveness, but would there be one that is more applicable to climbing from the start?

@Advisory_Vessel Жыл бұрын

Jumping split squats might be where you want to start. I started training lower body for this exact reason. The amount of people who don't use their legs, feet, and heels is kinda crazy. While you do need great upper body and grip strength for crips, more routes can be done with heel hooks, better lower body tension close to the wall and just out right dyno the problem. Hope that helped.

@danpolta8759 Жыл бұрын

Depends on whether you can get the bar into a good front rack. If you can front squat 40kg or 95lbs with a power clean grip for a set of 3 without dropping your elbows, learn the power clean. If you can't, learn the power snatch.

@hrithikkhemani3230 3 ай бұрын

so when should i do these exercise and should i do all in this one day or over the entire week.

@jonas.k15 Жыл бұрын

does deadlifting correlate to speed or is there better movements to do like the power clean

@azeon9684 Жыл бұрын

Think power clean would be a good alternative to snatch? hard to balance the bar above my head

@ace6458 Жыл бұрын

Great info, just had one question... With the Power Clean, would it be more or less beneficial to do a front squat with it, or just clean the weight

@brandonshoen7957 Жыл бұрын

Yep, but doing front squat helps with exploding through your heals to get the bar up when you drive that power clean. Yes. Front squats make your power clean better. But doing a front squat after your power clean is just focusing on the form. Some people get too caught up (like myself) on getting the bar up that the form isn’t good and it misses the point. Do front squats with the clean if your form is lacking.

@antoineaustin9063 Жыл бұрын

At what age would you suggest people start lifting weights for sprint training?

@hamzaa.8082 Жыл бұрын

coach, enjoying your content since quite some time. I have a bulging disc and back squats are not safe for me.. I added back goblet squats into my training. Do you think it is going to be as good as back squats?

@JJ-cs1jy Жыл бұрын

Yh, it could be more beneficial because it allows to solely target your legs more

@IlliasAli Жыл бұрын

Thank you very much. Your videos have helped me reach high-level soccer. I’m still on my way to get there but this video was way too helpful. Also just a quick question does your book on programming exercises talk about tendon strength? Much love from Australia 🇦🇺⚽️💙

@GarageStrength Жыл бұрын

Thank you very much and we're happy to help. Not specifically, but the recommended exercises will improve tendon strength.

@user-pm4xp1xj3r 4 ай бұрын

If someone has a mild rotar cuff injury. Can they just do light snatches for speed?

@psimuv Жыл бұрын

Do the same proportions apply to the international system?

@DragonWarrior1524 Жыл бұрын

How the hell do you do single leg split squats without creating knee valgus? I don't have this issue on regular squats, only going off of one leg. I don't know if that's just the anatomy of the leg, tightness, or weakness. I'm a 6'6" 190 lb male so maybe this is a tall problem?

@chrispmonke2093 Жыл бұрын

What kind of exercises for legs can you do a day before a track meet

@santim2341 Жыл бұрын

Studies have shown going deeper than 1/4 squat doesn't help sprinters or higher jumping. And deeper increases injury risk.

@lnedelcu66 3 ай бұрын

Hi, can you put a link with literature behind your video?

@maddoxshaver1815 Жыл бұрын

whats a good alternative of you don't have the triangle thingy for exercise 7?

@sewison7990 Жыл бұрын

SPEED IS GOD GIVEN

@ALLDAYEVERYDAYKIM 3 ай бұрын

Yoooooooo I just noticed his Cannibal OX tee ❤❤❤❤❤❤❤🔥🔥🔥🔥🔥🔥🔥

@marketmonster6055 Жыл бұрын

so you like to move fast on all weight movements the lowering and concentric phase focusing on speed at all portions? No eccentrics etc?

@subllimecantona Жыл бұрын

Great video - how would you apply this to someone who plays soccer(as you call it) ? Same priciniple and excercises?

@crazydave1 4 ай бұрын

Cardio and prioritise trunk control also coordination

@MikeMike-ms1ns Жыл бұрын

It would be interesting to see you do an NFL Combine training video...see what kind of times an old man can get :D

@edgarowuor7485 Жыл бұрын

FACTS !

@XCILE625 Жыл бұрын

What about advice for swimmers?

@tylerknoll Жыл бұрын

Any comment on Lu testing positive for EPO?

@notimmortalmumin8477 Жыл бұрын

Those are some thick bumper plates, what brand are they?

@jays4057 Жыл бұрын

I love the T-shirt

@orison3659 Жыл бұрын

I'm curious, being over 6' I always worried about loading my spine, so I built my ankles from high box jumps where I then jump off the box and try to absorb the impact on the landing. any advice for avoiding loading the spine?

@IAMLEGIT2323 Жыл бұрын

Work on flexibility in your hips and hamstrings, Strengthen your core, and be happy with steady progress. I assume you are referring to squats. If so you can develop good form from body weight activity, and a good training tool while adding some weight is a goblet squat using dumbbells. Do these exercises to the lowest position you can get your body to before your lower back starts to sag or dip. The “dip” is when your back becomes vulnerable. Work to this position regularly until your mobility improves. You can throw barbell stuff in the mix for strength but if you are worried about your spine don’t get too low on squats until you can develop enough strength to stop the “dip”. Just a little advice from an internet stranger.

@hasegyan2796 Жыл бұрын

Hey Dane is it possible to do a single leg squat without your single leg squat machine

@AlteredState1123 Жыл бұрын

Of course it is! Just use a bench. His contraption is a nice-to-have, not a must-have.

@clintesqueda Жыл бұрын

Are these workouts supposed to be done in sets or just a single set?

@garbiel1 Жыл бұрын

Stupid question but I've always wanted to know Can i do power clean with curl bar?

@GarageStrength Жыл бұрын

I wouldn't recommend, but technically yes.

@palugi03tt Жыл бұрын

1.4x body weight single leg is no joke. Movement might be too slow? Might take some weeks to get there. Elite bmx pros are 1.75x and up.

@madmarv4n Жыл бұрын

So how many sets?

@alfredbrowniv2822 4 ай бұрын

The cold vein. Yes.

@JBdageneral Жыл бұрын

how many sets

@derektafoya1152 Жыл бұрын

Amazing vid, I gotta throw in something for the adductors and abductors for further freedom of stride, perfect set up otherwise

@someguy8281 Жыл бұрын

Do you think jumping rope is valuable for making athletes more twitchy?

@riverphanco243 Жыл бұрын

In what universe is someone with a 305x5 back squat gonna have a 198lb power snatch or 270lb power clean

@MrJoRobb Жыл бұрын

While strength is important it IS NOT a predictor of speed. Noah Lyle's is not and never has been very strong. Same for Terrence Laird and many others. There is a freshman kid Azeem Fahmi at Auburn who cant squat his own body weight yet has run 10.09 in the 100m. Same kid consistently runs 6.6s in the 60m. Relative strength and force application are more important than raw strength. Case and point my son is 206lbs squats 560, deadlifts 540 and has a 32in vertical yet has never broken 4.7 in the 40yd dash. Comparatively as a sophomore in high school I weighed 154lbs, squatted 255lbs, power cleaned 205lbs and only had a 28in vertical but still managed to run 4.6s in the 40yd dash. As did 4 other my teammates who were very similar in size and strength. As a senior in high school we had 6 kids on my team who all ran under 4.6 yet none of us squatted more than 305lbs or power cleaned more than 215lbs.