What weights lifting exercises can I do to train me for 400 m dash?

Question

I want to build stamina and get faster? What can I do in weight room to prepare me for the season. I already do the running but I want weight room training also. Also does the bike help?

Answer 1

well i run the 400 meter dash and u definitely need lots of strength and endurance as well
how much are u running exactly? i hope its alot
start running up hills. it will get ur leg muscles stronger. way stronger. probably will help u better more than weights
but in the weight room u want to train all ur muscles not jus ur legs
STRONG LEGS=more explosiveness and endurance
CORE(ABS)=maintaining running form
STRONG ARMS=with proper running form help u get ur knees up and will definitely help u at the last 100 m when ur legs are ready to give up

DONT OVER TRAIN!!!!!
big muscles in the 400 m dash will def. slow u down

try squats, calf raises, hamstring exercises.....well dont they have machines in the weight room that work on certain muscles.....well the ones i used did

but honestly i say stick to running up hills
weight lifting to much combined running can lead to pulled muscles...belive me i kno

Answer 2

You need to increase your quads using things like squats, leg presses, leg extensions. Build your hamstrings using things like machine ham curls, but leg presses and squats are also great. Build your calves using calf presses or raises. These will build your explosive strength and give you a better sprint and takeoff.

Build your back doing rows both bent and sitting-this improves your ability to use your upper body to propel you forward.

Remember to use heavy weights with not more than 12 reps per set or you will not be building new strength, just building stamina.

Also, if you can do it, run on hills or an inclined treadmill. This will really ease up running on a flat surface like a track AND build some strength at the same time.

I think you are already doing everything the bike could when you run, but if you get bored with running you can get an excellent workout on the bike, so I would use it as a change of pace. Especially if you can put resistance on it.

Answer 3

Core muscles, definitely. Developing your abdominals will help you maintain good posture and improve your performance in any athletic activity.

Answer 4

Upper body strength....