Maintain that strength and go out and sprint a lot, and it will carryover.  And you gotta do some plyometric exercises to start developing your RFD and reactivity, or other explosive exercises.  You should be doing these WHILE you strength train anyways.

You should continue sprint work WHILE you progressively get stronger in the squat.  If you want to run faster than you need to remember that weight training is secondary to sprint work and that the main effect of weight training will be on acceleration while most short sprint races are decided by maximum velocity and most middle distant races are decided by speed endurance.  You are correct that many adaptations govern increases in strength and unfortunately only some of the adaptations will carry over well to different activities.  Although I personally include full squats in my training and am in favor of all athletes at least being able to perform them, they are an exercise which may not have as immediate a carryover as partial squats.

That said, as long as you perform all your squat variations and some compound movements for your whole body while you continue to train hard on the track you won't have to do anything special after you hit your goal of a 360lb squat.  The reward will ahve already manifested itself in a faster time.

So a good way to get the most carryover from the squats is by doing sprint work as well as doing a explosive/power strength training by doing exercises such as plymotrics and olympic lifts.

Thanks for the help guys.

OK, something a bit more useful...

If you didn't have a barbell, do you think this exercise could become a useful alternative for squatting to enhance sprint ability?.




<a href="http://www.youtube.com/watch?v=5EJtZsA43vI" target="_blank">http://www.youtube.com/watch?v=5EJtZsA43vI</a>





<a href="http://www.youtube.com/watch?v=4QHDLGWtko4" target="_blank">http://www.youtube.com/watch?v=4QHDLGWtko4</a>

^^^^^^^

the exercise is fine as accessory, or just to mess around with.. it could benefit slightly, "coordination", "stability", and flexibility.. but it's not an exercise that will recruit the highest threshold MU's at a high rate of discharge/firing frequency.. thus, it is accessory.. accessory consists of everything from rdl's, to bosu ball balancing.. it's not a primary exercise of which one would spend vast amount of time trying to perfect/improve for one major reason => results.

pc

So provided lack of balance was not there, which will always be a limiting factor with a heavy weight no matter how coordinated you are, it would be a useful unilateral exercises. But this is purely hypothetical because balance is an issue, for example for you. The evidence is you using 110 lbs for a lower body strength exercise.

I'm sorry, but your post shows a lack of understanding. The load utilized is, in itself, irrelevant. Would you say someone is weak because they can only do an iron cross with a 10kg weight vest? I mean, the vest is only 10 kilos, that's light, right?

When calculating loads for a shrimp or a pistol, the trainee's body weight needs to be taken into consideration. When doing an unladen shrimp, the load is roughly 85% of the person's body weight, so 170 lbs for a 200 lb man, which is being lifted on one foot. This is equivalent to the load on the legs found in a ~170 lb back squat.

For someone like me, an unladen shrimp results in about 190 lbs of weight per leg. Add 110 lbs of load and that's 300 lbs per leg. An equivalent back squat (in terms of tension on the legs) is around 410 lbs. The math breaks down as follows. 300 per leg x 2 = 600 lbs. 600 lbs - 190 for BW = 410. In other words, when I'm doing 110 lb single leg work, it's equivalent to repping 410 lb squats, at least as far as tension on the muscles of my legs and hips are concerned. The lower back is another matter.