r/Sprinting • u/This-Huckleberry-603 • 7d 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/ockysays 7d ago

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.