Full Squat Load For Faster Sprints
Sprinters rely on the anaerobic power you use to lift weight, so it makes sense that an effective leg day workout in the weight room might help improve sprint performance. A study published in the International Journal of Sports Medicine compared low load to moderate load squats to see which was more effective for improving sprinting.
Twenty-seven physically active women performed full squats with 40% to 60% of their one rep max (1RM) or 65% to 80% of 1RM. Both put up faster sprint times than a control group of subjects who didn’t squat, and the low load group produced slightly better results for both 10 meter and 20 meter distances.