I want do get faster on short distances. What would be a good

HIIT + Low rep high weight Squats and Hamstring curls

and practice

just be urself

try your hardest, that's all anyone can ask of you

Box jumps, squats, lunges, speed ladder.

Going to a sandy beach and setting up a cones course to run through is also good.

i dont know

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>>74307458
Please translate from /fit/ --> english
I've never seen a gym from the inside, so I'm not familiar with the terminology.

>>74307461
I try to get faster, not to get a date.

>>74307489
What is lunges and speed letter. See above I don't know the basics.

>>74307513
Google lunges. You just step one leg forward and dip down. Practice control and speed.

Speed ladder is a flat ladder that you put on the ground that you step in and out of to train agility and footwork. You can even just put tape on the ground.

>>74307468
this, just be yourself

>>74307458
>>74307513

HIIT is "high-intensity interval training", a running technique which cycles through short bursts of sprinting with low-intensity jogging in between sprints.

https://en.wikipedia.org/wiki/High-intensity_interval_training

Low rep high weight squats and hamstring curls refer to the two leg exercises "squats" and "hamstring curls", just google them
With "low rep" meaning low amounts of repetitions between sets of doing the exercise, so something around 5-6 motions between breaks, adding as much weight as you can do that amount of reps for (hence the "high weight")

Ideally your goal is to get more explosive movements in your muscles which can be achieved through some of the exercises that
>>74307458
and
>>74307672
mentioned.

Apart from the actual muscle and endurance training (remember, short distances don't require marathon stamina, hence HIIT training > regular running)
you might also want to consider cutting as much fat as possible without sacrificing muscle. Lower bodyweight allows you to move faster, all things being equal

>>74307497
This

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>>74307742
>you might also want to consider cutting as much fat as possible without sacrificing muscle.

How do I do this best? I'm not fat (BMI on the lower edge of "normal") but I haven't don't anything besides casual sports for ten years.

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>>74307821

*haven't done

>>74307821
Get enough protein in your diet (to sustain and grow muscles) whilst keeping overall calorie intake low enough to not gain fat. Google around a bit or ask on /fit/ i'm sure they can give you some good pointer in terms of diet

>>74307382

2134

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>>74307976
What is a good protein source? Two eggs enough? I have no money for fency special products. I need nutrition sources from the supermarket. I can afford avocados though.

>>74308133
4 is only for hi test.

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>>74308318
>What is a good protein source

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>>74308862
No, Pekka. No obscure "protein shakes" or anything like that. Just regular food that a piss poor NEET can afford.

>>74307382

Cleans and snatches to gain that much needed explosive ass muscle.

Power cleans and snatches if you lack mobility and technique.

>>74308318

avocados are fat, not protein

get some cheap chicken cuts like thigh or whatever the cheapest dead animal at your local LIDL is.

> no money for fancy special products

Cheap whey protein is the cheapest source of protein per gram. At least was when I was into the whole exercise thing

running short distances a lot

>>74308949
cottage cheese. you wont eat it anyways because you dont want it enough

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>>74308964
>Cheap whey protein is the cheapest source of protein per gram

This maybe true but I don't think I will use up a 10 pounds bucket. And if I buy eggs I can also use them for other things.

>avocados are fat, not protein
so avocados bad? I eat them regulary. Is it dangerous?

>>74309021
>so avocados bad? I eat them regulary. Is it dangerous?

No, they're great for your health and taste good.

They just don't provide protein

>>74308949
it's milk you dummkopf

>>74307382
Switch your form to toe running and do squats. Its all in the glutes at short distance.

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>>74309041
I'm asking because this dude >>74307742 said

>consider cutting as much fat as possible

I eat avocados a lot.

>>74309154
They are not bad, but if you wanna get faster you should try to eat less avocados. Not saying that you shouldn't eat them at all