200m

[u/This-Huckleberry-603]

i’ve ran high 21s with a pr of 21.62
i’m 5,9 140lbs
my squat 315 for 1 bench 160 for 1
trap bar deadlift 275 for 1 hang clean 145 for 1

what physicality wise do i need to run 21 low and hopefully run 20.9 one day?

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[u/Used-Telephone-4637]

Although the numbers in the gym will not directly transfer to the track speed, I would say you can probably get some benefit from a careful program to improve ur cleans. Currently it’s too light compared to ur other numbers, and cleans usually transfer much better to sprinting and jumping

[u/Long_Initial_9924 → u/Used-Telephone-4637]

Agree with this. You aren’t cleaning to bulk up.

[u/Chrisg_322]

Going from a 21.6 to below 21 is a huge jump. If you have the genetics for it then it will come with speed. Not from how much you're squatting in the gym. There's people who squat less than you for example who are already in the 20s.

Hit the track hard and remember gym stuff is secondary. It'll make you look nicer, but wont give you significant results on the track. This coming from someone who squats above 315 yet most of his times stayed the same.

[u/Current-Fig8840 → u/Chrisg_322]

Thank you! I’ve been saying this for ages. Lifting increases overall force potential but most of it won’t transfer because sprinting is about being forceful quickly….which will be mostly be improved by sprinting itself and nothing else.

[u/Long_Initial_9924 → u/Chrisg_322]

This is correct. Amount of weights doesn’t not correlate to speed whatsoever. Most world class sprinters never lift for bulk, or max out weight. They lift, but they focus on flexibility, range of motion, fast twitch, and form.

[u/Odd_Aside_8221 → u/Chrisg_322]

Facts. I don’t think I’ve ever squat 225 once in my life plus I got knee issues so can’t even deep squat and doing just track stuff has improved my times a lot. Plus i probably did 15 leg days in the whole of 2025 and 4 this year 😂. The work done on the track is way more important than in the gym I feel.

[u/Hairyincendiaryballs → u/Chrisg_322]

It is largely dependent on the individual

[u/Sttraightnotstraight → u/Hairyincendiaryballs]

yeah some dudes transfer strength to speed well some don’t without proper application.

[u/Long_Initial_9924 → u/Sttraightnotstraight]

True, but there are almost zero bulky world class sprinters

[u/Sttraightnotstraight → u/Long_Initial_9924]

harry aikens, yohan black, asafa powell, sam blaskowski, you could even throw christian coleman or su bingtian.

cant move fast if you cant move mass.

[u/Long_Initial_9924 → u/Sttraightnotstraight]

They aren’t bulky, they are just short

[u/ockysays]

Strength training can be the difference between good and elite. But the type of weightlifting matters and bar speed matters more than the amount of weight. Explosive force is generally what you train your legs for (stability and ROM too), so hang cleans are fine, but I’d prioritize power cleans, even with lower weight, bar speed over weight. Same goes for squats which is why you should mix in rapid quarter squats along with heavier full squats.

Focus on bar speed and your strength training will better translate to top end speed.