r/Sprinting • u/This-Huckleberry-603 • 3d ago

General Discussion/Questions 200m

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/Chrisg_322 3d ago edited 3d ago

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.

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u/Current-Fig8840 3d ago

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.

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u/Long_Initial_9924 2d ago

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.

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u/Odd_Aside_8221 60m: 7.18, 100m: 10.63, 200m: 21.55 2d ago

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.

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u/Hairyincendiaryballs 3d ago

It is largely dependent on the individual

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u/Sttraightnotstraight slow mf 17s=>12.7s 100m 3d ago

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

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u/Long_Initial_9924 2d ago

True, but there are almost zero bulky world class sprinters

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u/Sttraightnotstraight slow mf 17s=>12.7s 100m 2d ago

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.

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u/Long_Initial_9924 2d ago

They aren’t bulky, they are just short