chin ups = low mass tbdl = more force vertical jump = less time more force in less time with low mass = sprinting success!

@tridentproductions9234

5 жыл бұрын

Sh0t strength coach not sprints coach there is a difference between those two there are somethings Joe knows about track training but not like like Jackson here if I’m correct he’s a dude that has ran 13sin the 110 hurdles

@jcccheung

3 жыл бұрын

@@tridentproductions9234 I didn't see this 🤗 Thanks for the gas! (14.20s best in 110h)

I would love to see a video explaining how long should an athlete should workout a day and how to workout as much a possible but not overtrain weekly and also a vertical jump video and exercises to improve explosion! Love the videos and have used some of the information to get ready for my upcoming season! Thank you Joe

The King of traits among sprinters is impulse, the time taken to produce maximal force. While a strong guy can deadlift say 200kg off the ground and a sprinter can only do say 100kg, why is the sprinter faster? Ask both to deadlift 20kg, catch being that they have to do it as fast as possible. The sprinter will always win. Impulse is very hard to train and relies a lot on genetics, it's possible to increase with the correct training though. A good way to detect natural impulse and reliance on Fast Twitch muscles is the vert jump... Don't simply measure how high they jump, but watch how they jump. Simply ask a person to jump as high as possible, a person with a greater reliance on FT muscles or a faster rate of impulse will usually coil and recoil their body very rapidly (they'll quickly go down and up to jump) whereas a person relying on slow twitch muscles will generally sit down, load up and try and jump as high as possible.

@crackuhsnackuh

5 жыл бұрын

KX5Kat Because the sprinter can display his strength quicker.

More of this speed stuff please joe!!

The best way to increase sprint speed is to perform sprints.

@lamrof

4 жыл бұрын

sprinting is a highly technical movement. To run is one thing, to be one of the fastest in a sport club is another.

@exelmans8855

4 жыл бұрын

Lam rof nope. To run fast, run fast. No magic there.

@hendrikt9339

4 жыл бұрын

It is what it is, running faster makes you running faster

@dannyf5595

3 жыл бұрын

If you’re a beginner

@SXLLXNBXE

3 жыл бұрын

444

Favorite stuff to do while recovering from an ACL surgery.

This video definitely made me subscribe! Do you have any tips for 400m runners? Or longer distance sprinters?

Great content Joe, I’m leaning on you bro!

Great Video Coach Joe! I once read that their may be a relationship between the lats and glutes (shoulder and hip extensors) making an X shape. Do you think there's some truth to that? I know the opposite arm and leg extend at the same time for balancing purposes.

When you say periodically, how often should you test chin ups/vertical jump/ trap bar dl? Thank you for the valuable contents!

This is great content Joe

thank you so much for this training data

Joe, would these principles be the same for skating sports like hockey and roller Derby? Would these 3 exercises also be good indicators of skating speed?

Hi Joe, I can do over 10 bodyweight chin ups and now load them to add resistence​. Is that ok? Also what do you recommend for improving my vertical and I am 180 lbs and I play hockey, should I shoot for 3x my weight (540lbs) in trap bar DL? Thoughts on sled training for force production as another way to train sprint speed/Accel. Thank you!

Great video Joe! #JoeKnows 👍

Re that book. I haven't read that but I can do maybe 10 chin ups but I did weighted concentric with 20kg on weight belt. 10 reps 5 seconds to lower and wasn't fatigued, I stopped as last time did it my lats locked up the next day. I'd love to see how to do concentric training on all the major muscle groups.

@joedefranco if the gym does not have a trap bar, will a normal deadlift be sufficient?

Great video

what else books do u prefer to read for athletes for sprinting, conditioning,training splits. Do you have a book of your own or article?

People that weigh less are generally going to do more chin ups... therefore the people that do more chin ups are going to generally weigh less and people that weight less are generally faster than people that weigh more. It is generally much easier to be fast when you have less mass...

@Gatorbaitt1

3 жыл бұрын

Less weight=more pull ups sure. Body composition is also relevant. A 200lb athlete with 10% bf is going to do more chin ups Than a 160lb athlete will less “mass” and a relatively similar build

Does that book include how to do concentric training on major muscle groups? If not where might show that? Thank u.

such a good video

coach what are your thoughts on front squat?

Its weird, this was something I noticed all through high school/college! lots of guys on he track team were fairly lean, didn't weigh that much but pound for pound those guys were strong as fuck when it came to chin ups and lunges.. Its also a similar concept that's present in the martial arts: being very strong for your body weight while maintaining speed/agility.

Good morning Brother, will this work on pro boxers and mma fighters.?

As soon as you said chin ups I thought of wrestlers lol so true

So for speed should I do 5 by 5 with the trap bar? Or should I do volume training

Joe... Could you pls pls clear up the whole unilateral vs bilateral leg training. I don't buy the argument that single leg work exclusively builds more useable strength for running than bilateral training. Thanks coach

That book where do I get it from I train my son personally in sprinting....

Hi Joe, bit of a late comment but what would you say is a good trap bar deadlift 1 rep max to bodyweight ratio?

Lunges are main exercise also.

hey joe. A fan of yours from pakistan. wanted to ask do you recommend creatine for professional sprinters? after what you have said in the video that one should be stronger compared to the ratio of body weight when trap bar deadlifting. Is gaining more muscle for sprinters not helpful in running fast at all. thanks

@viator22

7 жыл бұрын

High level sprinters are mostly huge. Muscle helps, it's just got to be the right kind of muscle, ie it needs to be functional and there's an upper limit to what is useful.

I believe this kinda relates to what Phil Daru said when he was asked how he can tell if a person athletically gifted: Big ass, Wide Back, Big calves

Hi Joe what do you feel about Ross' stance on concentric only training to prevent muscle tears? I know you are big on eccentric training to bulletproof the hammys. Should we be concerned about programming sprinting and heavy eccentrics (nordic hamstring curls for eg) in the same week due to the muscle damage done with the eccentrics? Love to hear your thoughts. Love the new Q&A series

@joedefranco

7 жыл бұрын

Luke - GREAT question! The key to eccentric training is TIMING. I LOVE eccentric training to help PREVENT hamstring pulls/tears - but you need to implement them at the right time. Generally speaking, I'd program more eccentrics in the "off-season", when STRENGTH is the focus over speed. This isn't to say I wouldn't incorporate eccentrics during any other time of year, but I certainly wouldn't have any of my athletes doing heavy eccentric work on the same week we're going to be running/testing sprints. Hopefully this helps. Joe D.

@lukejohnstone396

7 жыл бұрын

Thanks Joe! Appreciate it

The 3 times recorded in the beginning of the video are extremely incorrect - they’re at best 4.5 seconds, if not 4.6!

Anyone know anything about both hips popping and back pain fixes? Feels outta place especially when Im laying down and pops when I try stretching, I could still stretch though without much flexibility. Also Xray says everything is fine. Any Suggestions?

@joedagg4495

6 жыл бұрын

Hips pop is just your hip flexor tendons rubbing against/articulating with a bony junction in near your hip joint, it is usually brought on upon lots of hip flexion exercises that increase inflammation and size of those tendons, giving less space to move in that area. To fix it, you can ice it, rest it to reduce the inflammation, or stretch all the muscles out around that area to open up more space so they stop rubbing against each other. It is quite a harmless condition either way.

hi Joe though we can train chin-up & TBDL in weight room but how about vertical jump? My vertical jump is totally shit.. is it more related to genetics> training?

@joedagg4495

6 жыл бұрын

Vertical Jump is strength x Speed, so if you have a good TBDL to weight ratio, but cannot jump high, you need to increase the speed in which your muscle contract and recruit muscle fibres especially as you jump. This can be done through training but everyone has a different genetic limit. Like I have genetically good speed, but genetically shit strength to weight ratio. But remember Vertical will mainly predict how explosive you are the first 2-5 steps, after that vertical jump has little correlation to top end sprint speed, since you do not sprint from a standstill position like a vertical jump. A 10 bounds test would correlate more.

why wasn't the squat max/ body weight ratio included or is the trap bar deadlift max/ body weight ratio better

Hey coach, just curious why the trap bar deadlift is a more effective predictor of speed than the conventional deadlift? I've always been taught that sprinting is a posterior-chain dominant movement (hamstrings & glutes) which I would assume is more in line with a conventional deadlift. Isnt trap bar more quad dominant, more similar to a squat than a DL?

@TexicanMr

5 жыл бұрын

Everything about trapbar deadlifts www.strongerbyscience.com/trap-bar-deadlifts/

@decathlete2000

5 жыл бұрын

i think trap bar is more posterior, just hinge back your butt

does it have to be chin-ups? what about pull-ups?

@ffryan

5 жыл бұрын

Both are fine. The key phrase is "relative body strength"

The trap bar at my gym handle broke off and doesn't look like they will be getting a new one soon at the rate they move. What do you recommend doing as a substitute for this if your straight bar form isn't that well?

@elliot993

7 жыл бұрын

Vincent Lubrano possibly behind the back deadlifts

@ambitionfootball

7 жыл бұрын

I would say still power cleans. The trap bar deadlift starting point is literally the exact same as the power clean. Saying that the power clean and trap bar are total indicators of your 1st 20 yards. When you begin to hit top velocity after 30 yards, there is no weight room exercise that will help transfer, due to it being elasticity and neural drive, frequency and biomechanics efficiency.

Hamstrings and glutes resistance and weight training

I was a good sprinter . Now I'm 40 + wants to come back at this age . Is it possible and it's scope . At present I am in good shape , health and stamina . Share your experiences and possibility .

Joe, have you heard of Maurice Greene? He still holds the world record for the 60m dash and is one of the best US sprinters in history. Guess what? At his peak, he could not standing vertical jump as high as 30 inches! I believe his best standing vertical jump was 28.5 inches. How do you explain that?

@coopernewman8553

7 жыл бұрын

I assume that athletes like this may not have a great standing vertical, but maybe the max vertical is over 40 inches. Regardless, there are exceptions to every rule, so I don't think you truly disagree about a correlation between jumping and sprinting.

@LitCentralMillennialXLIII

6 жыл бұрын

gothops steroids

@vince11harris

6 жыл бұрын

Steroids is a hell of a drug

@datboy8572

6 жыл бұрын

Chris coleman now

@TMartins379

6 жыл бұрын

There’s always exception to the rule.

Husan bolt also holds the world record for the 100m dash and also for chin-ups.

shorter guy can crank more chin up but they have worse range of motion so theres exeption even is swiming when chin up is even more important

Good point on relative body weight, but it must be much more precise to test broad jumps or some exercise where the lower body muscles have to work. You can be very fast without having strong lats. Maybe this theory works in american sports, but I don´t think it would be exact if you test footballers ("soccer") for example. They don´t work so much on their upper body as his athletes.

@MbisonBalrog

4 жыл бұрын

Check out Sergio Ramos training vids

What exercises can I do to increase kicking power/explosiveness? (For kick boxing)

@monikaolamariadaria4562

5 жыл бұрын

I would suggest powercleans. Check them out.

Joe, If an athlete can perform maybe let's say over 10-15 reps on Pull-ups, then would you think it would be smarter to start adding weight, just for the sake of energy systems? Or are we talking just overall how well you handle your body weight is the goal? And Have you ever used the RFE split-squat as a comparison, as when your sprinting you are on one leg, just a few thoughts would love to hear your feed back. Thanks!

@joedefranco

7 жыл бұрын

Justin - YES, you want to add weight to your chins once you reach a certain level of strength. You will see results much quicker that way. (Example: I just helped a female out who was stuck at a 9RM chin-up max for over a year. Her training consisted of bodyweight chins twice a week..) I switched her over to doing weighted sets of 2-3 reps for 6 weeks... After the 6 weeks we re-tested and she hit 13 STRICT chins!) Moral of the story = Add resistance to your chins :)

@Aruna1991

7 жыл бұрын

joedefranco I'm trying this

I'm surprised there was no mention of the power clean.

HELLO. GREAT VIDEO...SO...POWER CLEANS AND SQUATS ARE BAD INICATORS OF SPRINTING?

Still!

Since last year, I added 45lbs to my squat while only gaining 3lbs of bodyweight. How good is that in terms of relative strength?

What about the broad jump?

7:55....makes my back hurt just watching...

Question: Joe, which exercises are the greatest contributors to hand speed for combat sports?

@cumshotoftheweek

7 жыл бұрын

KongLuvs technique of striking itself! Ingrains that neurological movement pattern. Other than that, probably just the power clean.

@viator22

7 жыл бұрын

Relaxation is mediated by a lot of the same pathways that mediate explosive contraction, ie explosive people also relax faster, and most of it is programmed genetically. Technique training is going to give you the most bang for your buck because punching is a full body movement, but you might try landmine twists, 1 armed medicine ball throws, rows, and single leg squat work at both strength building percentages of 1rm (80-90%) and power building percentages(40-60%). Triphasic Training talks about oscillatory methods to improve relaxation time, also an option, but I have no idea if that is a tested and vetted practice.

I’m pretty fast but my broad jump is much better than my vert, my TBDL is only 2x my BW, and my chin ups are at about 8....

Chin ups actually kinda, don't forget sprinting is explosive, above 20-40 results are unreliable,because while 20 reps is explosive, a guy that does 40 reps may not be as powerful or explosive as the 20 or 30 guy, maybe he just has more endurance... But if it's like 0-20 reps, yeah, that would make sense.

Randy Moss is the fastest football player because yes he is light and strong but his main reason of being so exceptionally fast is he has developed the right muscular fiber strength and mechanics using the right technique. Most of the guys I see running on this video have one visible issue, they are all running with low center of mass (low hips) men like Moss and Deion Sanders run with high hips.

@MbisonBalrog

4 жыл бұрын

Vertical jump good indicator for 40 dash speed because starts from basically a position that allows to vertical leap forward at an angle. Giving yourself a boost

AMAZING INSIGHT.....first of all I just want to say I was born with massive physical short comings...my dominant left side is smaller and shorter than my right side..my left arm is 1 3/4 to 2 inches shorter and my biceps is 1/2 smaller than my right...my left leg is an inch shorter and measured at mid quad im 3/4 smaller than my right..the left calf muscle is nearly non existant..bones in my left ankle and foot are deformed..because my left leg is shorter my right ankle is badly pronated inward..my right leg also has slight bowing at knee joint because right is trying to equalize with shorter left leg..my left side neck shoulder, pec, lat every thing on my dominant left is smaller shorter weaker..having said that I hit 26 reps chin ups in high school, cant remember if 11 or 12th grade..not my prime 22 to 28 yrs old..all my life I have done sprinting love to sprint..when I was in 3rd or 4 th grade we watched in school 8 mm footage of a kid that set the 50 yr dash record in 1971..and I remember thinking watching it thinking that that's the kid I got to beat..mind you that record probably still stands today that peurto rican black looking guy smoked everybody in that clip..at that time I think I knew iwasnt the fastest but it was a strange thought at the time..which has led me to some amazing revelations concerning myself..in the last 3yr I have realized that if I wasn't born this way I may have been one of fasted running backs ever to play in the nfl..lately ihave been pondering the question with all my birth defectes corrected by god and given the max leg strength ,flexability and running technique that I would of had, had I been born normal.could I run a 10.07 Olympic spinter speed??that one of the questions I will have answered after the rapture..im pretty sure I can run alow 10 and run sub 4.4 second forty..my assessment also entail my overall body structure and muscle attachments and mental make up...I was born the same day as sugar ray robinson and alan wells the last white spinter to win olympic gold in 100m 1980 Olympics..my legs are slighty long comparared to torso.Once god replaces left leg and rstraightens right leg and ankle I should be 1/2 inch to 3/4 inch taller with superior biomechanical effiency and power generation.my hamstrings are 2 1/2 TIMES bigger than an average gym rat..one guy once told me james your hamstrings r HUGE..with very little dead lifting about 3 or 4 months sporadically I hit 545 single and 505 double..keep in mind that my left lower lumbar is 20 to 40 percent smaller than my right, confirmed by my massage therapist..i think drug free and with god corrected lower lumbar 585 to 625 and on the juice 700 pounds for sure..one question I have could I run sub 4.4 and run sub 10.20 at 215 pounds??could I bench 315 for 9 to 12 military 225 for 4 or 5 reps curl 135 25 to 30 reps , bent row off 7 inch block 315 for 9 reps, chin 30 to 36 reps drug free..i fully expect to be this strong at the rapture , no doubt this is what I could have done, no doubt.every time I watch baseball or football I get slightly annoyed, knowing that I could of smoked most of them if I was born normal, just kills me..training has been my life. I look at many and see lazy naturally gifted mentally weak players that have given a winning lotto ticket..like the rams star running back, says he trains hard lol his upperbody development says otherwise..he has big ass and thighs like sequan barkley, you see this kind of body type with some nflers..no thanks..i have a Donovan bailey sort of superman look more balanced with an Arnold chest biceps wasp look to my upper body, been called superman by different people before..maybe im yet to be?any way joe if you see me in heaven you will say hows it going james and I will say I beat dieon sanders, bo Jackson 100 time and beat 6 Heisman trophy winners in a 60 meter race.btw bo Jackson 40 hand time doesn't pan out with his 100 10.37 best, talked to raider receiver that played with him he said he was probably ran a 4.2 .and I also say they made big hay of these guys back in the world, well there is a new eternal order now...no I wont say this heavens not about macho baloney.that kills me..signing off one of the fastest white man walking around in heaven

Scientific truth

so If I increase my chin ups reps by focusing on them without doing anything else I can run faster? :-) You did not make that clear. That will be the first cue people take from your message. However I don't think you meant it that way. Chin up max reps are just predictors of fast sprinting time is all what you are saying, correct? Also, this is true only in your environment where professional athletes work with you, this can't be true for the general public where there is always lopsided strength distribution in the lay person body. I know many guys who have pencil arms but strong legs, such as guys in my soccer team. Another important, probably very important but complicated aspect of sprinting is technique. A guy can be as light can have strong muscles but slow as F. To me technique is the #1 aspect of good sprinting (most difficult one)

@huyho8081

4 жыл бұрын

Lam rof u r absolutely right lmao. I got pencil arms cuz i been playing soccer my whole life and i run below 4.5 in 40 yard.

@jonathangabi9492

4 жыл бұрын

@@huyho8081 😂😂😂 no fucking chance

@huyho8081

4 жыл бұрын

@@jonathangabi9492 i got 37 inch vert and also doing track and field. i got some college interests for high jump and 55m dash

I thought the first one was going to be skin color lol

@daconvertiblebaby69

4 жыл бұрын

lmao

@premvjain

4 жыл бұрын

Omfg this is amazing

@europaeuropa3673

4 жыл бұрын

PEDs...........they will improve chin ups, vertical, and dead lift

Pull ups as an indicator for speed? I'd have to disagree. One of the biggest factors which goes into being able to do many pullups are the length of your arms. Long arms make it a hell of a lot harder to do a pullup, meaning the longer limbed athlete will have a decided disadvantage. Reactive plyo is where it's at for speed. How high/far can you jump, within a very limited time frame. This perfectly simulates sprinting, where your foot is in contact with the ground for around 0.1sec... that's all the time you have to exert maximum force. With a box jump, you've got all the time in the world to load up, sprinting doesn't give you that luxury.

@ordinaryguy815

4 жыл бұрын

Which single plyo exercise would you recommend? Currently my lower body workout looks like this: Pause squats: 3x5 Nordic hamstring curls: 3x5 Drop jumps: 3x5 Romanian deadlifts: 3x8

Audio drops out on the video.

Interesting video, knew you were going to say the vertical jump is a good indicator - one of the fastest soccer players of all time Thierry Henry (ran close to 40km/h) had an incredible leap. However I reckon I am an exception to this rule, I have always been awful at jumping, however i could sprint the 100m in a respectable 11.4 - I'm no athlete, just a guy who goes the gym and plays a little bit of soccer. But I've always thought that was weird.

@joedagg4495

6 жыл бұрын

Vertical jump is more correlated to initial acceleration and actually has very little correlation to top end speed. It is a good indicator for lower body power, but your muscles work differently in the acceleration phase than in the top end speed phase. So you probably have really good top end speed and muscle elasticity, but have poor initial acceleration over the first 5-10m.

Ey Joe, if i get better at chin-ups, i would get faster then?

@gokuryu

7 жыл бұрын

TheDimitri79 you really missed the point of that huh?

@eddiejansen3771

6 жыл бұрын

Trololol

If you built for speed you don’t even wanna wrestle lol

But jumping and pull ups are a different motion from running.

@jacksonthorne2666

5 жыл бұрын

MbisonBalrog strength and force transfer

@MbisonBalrog

5 жыл бұрын

@@jacksonthorne2666 right, but doesnt jumping not use a lot of muscles you need for running particularly the hamstrings?

@jacksonthorne2666

5 жыл бұрын

MbisonBalrog I’m not a sports doctor(yet hopefully) so take this for what it’s worth. But, there’s three times of leg drives: vertical, horizontal and lateral. And there’s two major muscle groups the anterior and posterior chains. And generally, force coming from toe drive is quads and anterior chain. Heel or mid foot drive or landing will use more hamstrings and glutes. Sprinting acceleration will use more quad activation. But most injuries to the hamstrings occur on the eccentric portion, which is at front foot landing. Since we are just measuring max sprint speed, injury potential isn’t being considered(for this video). That is why TBDL max is put in the video. Your pure strength of (mostly) the anterior chain controls vertical or horizontal efforts. The vertical jump was included for its power aspects. For the vertical jump, you have to be explosive, which is strength divided body weight. That makes common sense since if there’s two athletes who squat and deadlift the same but one is 40lbs lighter, odds are that he would jump higher and run faster.

Hi Joe. Great video. But can you please provide drills for my 14-year-old son who plays Australian Rules Football which requires a lot more stop/start / quick change of direction speed?

You are born fast.. Sure you can get faster but by fuck all

Wrestlers are exception because they are too stiff.

2.8x bw trap bar one rep max, not that fast. 11.6 in the 100.

@joedagg4495

6 жыл бұрын

Lol only 1.9 bw trap bar and only 15 chin ups, 32inch vert, but a 10.5 100. But have a 1.5 power clean to bw ratio.

@jonathanberk774

6 жыл бұрын

jesus man, that's fast. just goes to show you that absolute strength per one's BW isn't a great measure. Sport scientist JB Morin said that the bar for being strong enough to sprint fast is significantly lower than most people think.

@AlexVinchenzo

6 жыл бұрын

i guess its just all about glutes/hams

@joedagg4495

6 жыл бұрын

Also depends on the athlete. Guys like Usain Bolt and Carl Lewis probably have pretty average strength ratio's. But other guys like Ben Johnson and Yohan Blake would have insane strength ratios. From my experience strength really only helps your frist 10-20m. After that a lot of other more important things come into play.

This guy seems to know alot, but I doubt very highly he would cater to or help "the regular guy". His gym is based only for premier athletes. Not young kids with tons of potential, that need help ( like mine). Nice info though. Most personal trainers are useless today/ Clockwatchers, limited workouts that are not sports specific. At least that's what I've found out living here in NJ.

not what i observe.

We are talking about a supinated hand position, correct?

Youre not going to do a lot of chin ups if your legs are very strong and massive.. chin ups is not a trustworthy method.. strong legs help you to run faster.. and they are going to be heavyweight because of the muscle, meanwhile you're back seems like a small 🐔

the chin up is fake I did 30 chin-ups and run a 12.6 while my friend only did 12 and runs a 11.5

@AlexVinchenzo

5 жыл бұрын

agree

Chin ups don't mean youre fast lol

Are you taking the differing weights of the athletes into account when counting their chin-ups? Obviously, a lighter athlete will be able to do more. And it follows, if Barry Ross and Peter Weyand are correct about sprinting speed being the result of an application of force into the ground, that lighter athletes of the same strength as heavier athletes, will be faster. (I can’t help thinking that the wrestling example is actually proof against your assertion, all by itself.) What about Allyson Felix? She became faster after dropping Ross’ deadlift routine and started working with Bob Kersee (he had her doing all sorts of lighter lifts). Vertical jump seems to me to be the best argument, but why not just have them do 40s? Oh! I almost forgot to bring up Christophe Lemaitre. Most reasonably athletic girls could kick his ass, but he was the first white guy to run a sub-10 100. While I obviously feel a predictor of sprint speed is unnecessary if one can just as easily test an actual sprint, it is interesting to think about correlations.