Why does lifting weights make you run faster?

If you want run faster then you should be doing some form of resistance training and the most simplest way of doing it is lifting weights.

But how does lifting weights in the gym make you fast on the pitch?

It all comes down to the equation below:

Power = Speed x Force

As a football player (and most athletes) you want to be able to produce the most amount of force in the quickest time possible.

Force is the energy that moves you. It’s the energy you use to push down and into the ground that propels you forward.

Speed is how quickly you move.

If you have lots of speed but no force you’ll take lots of steps but not move very far with each step.

If you have lots of force but no speed it will take you too long to go anywhere.

So why does lifting weights make you run faster? Because lifting weights increases the force element in the force-speed equation to make you a powerful and fast player! The stronger you are, the more force you can generate with each step. This moves you further with every step you take compared to if you didn’t improve your strength.

Developing strength with resistance training also has other benefits such as reduced chance of injury and improved balance and coordination. It is also the prerequisite to more advanced exercises like plyometrics and power exercises.

My job as a strength & conditioning coach is to make you strong and then to make you use that strength as quickly as possible.

When lifting weights we aren’t turning you into a body building. You don’t want to be carrying that extra weight around the football pitch. But you want the muscle you do have to be as strong as physically possible.

How do you do that? Here’s how.

To build strength without getting too big there are some key principles to follow:

1. Keep the weight heavy- above 70% of your 1 rep max.

2. Keep the reps low- no more than 6 reps per set.

3. Rest between sets- at least 90 seconds between sets.

If I wanted to build leg strength with the above principles I would do something like this:

Exercise: Back Squat

Sets: 5

Reps: 5

Weight: 100kg (80% 1 rep max)

Rest: 2mins

Try this out and add it to your training and see how it helps you improve your strength and running speed.

If you want more information on how to become a stronger and faster football player go to the website and fill out a coaching form.