Getting Strong to Get Fast

Picked up a copy of a VERY interesting e-book the other day: Underground Secrets of Faster Running by Barry Ross. I tend to be a bit of a critic -- some would say skeptic -- so reading this ebook was like reading a like-minded friend.

Barry blows away some of the "tried-and-true" principles of running training (e.g. that training for a faster "paw down" has any effect on speed) and, instead, suggests some very simple ideas:

1) The stronger you are and the lighter you are the better. You want to be able to generate the most force into the ground as possible and the two factors that affect force are your strength and your weight. The key is to get the first one up without increasing body mass.

2) The faster you get your feet off the ground, the better. This is also an effect of being able to generate more force.

3) Your muscles have enough stored energy for sprints up to 400m (and for some athletes, 800m). So the key is to train them to be able to access that energy.

Then he presents a compelling and exciting weight lifting and plyometrics plan for training. I won't give you all the details (I'd have to rewrite the book to do that, so just get the book to find out more), but here's the gist:

Low reps
HIGH weight (near your 1 rep max)
High volume (total amount lifted in a workout)

Today, my sprinting friend Cathy Nicoletti and I did a version of Barry's recommended workout (it wasn't exactly what he recommended because we were trying to find our 1 rep max amounts).

All I can say is, this is my favorite workout EVER!

Instead of leaving the weight room exhausted but pumped up, knowing I'll be unable to move, and really sore in 24-48, I walked out EXCITED, energized, and wanting to get back into the gym to do more! My body kinda tingled, like all the nerves were firing (similar to what you feel if you jump from a sauna to a cold plunge and back).

In fact, the point of the workout is to get better neuromuscular communication, so I'd say those nerves and muscles were having quite a chat!

The wanting-to-look-good part of me actually hates this workout, since it's not about building BIGGER muscles.

But the wanting-to-be-really-fit-and-fast part of me can't wait to see my 1 rep max go up and up. I'm hoping for a 2x bodyweight lift within 2-3 months.

I'll keep you posted...(and get a pic online with me heaving an Olympic bar with big stacks of plates (lifting these bars feels pretty macho, but DROPPING them -- on purpose -- is even more fun!)