Speed

[The Shadow]

run sprints with a chute

 

[Cobin]

Can chutes be purchased anywhere? I have a wal-mart up the road then a target and I don't live far from some sport stores, would these places carry them?

 

[Legion Kreinak]

Check it out, they might

 

[Cobin]

This the clean pull you talking about coolcolj?

http://www.olympus.net/personal/cablebar/HP.htm

 

[coolcolj]

Yeah that's the clean pull, its basicly a simplified form of the power clean. ie no racking the bar on your shoulders. You can use more weight. I suggest you do it from the hang position. Knees bent leaning forward, bar just above the knee cap, explode your hips and traps and pull the bar to your sternum/chest. Remeber its a hip and trap move, don't go using your arms and back to pull that bar up or else you will not gain the beneits it can provide for accleration.


Oh and don't run with weights, they alter your form and make your stride rate slower.

Just concetrate on getting as strong as you can first - that will make you a heck of a lot faster. Best bang for that buck. And also practise sprinting itself of course. But get your muscles and tendons stronger first.

keep the reps under 8 for calf raises. Your trying to recruit fast twitch fibres in the gstroc. The calf muscle won't help your sprinting speed, but will come in handy for agility.

exercises - see here

has vids
http://strengthtraining.asimba.com/fitness_info/index.html

I personally would do the stiff legged deadlifts after squats on the same session.

 

[Cobin]

Do you do the clean pull all the way to squat position, or just lift it to the chest?


Also I was gonna try and add overall body stength by doing corns routine, should I try and get my speed up first and then do corns routine or his routine first? Thanks

 

[coolcolj]

Just pull it to your nipples

see movie, although she pulls it a bit higher
http://138.9.1.58/athleticperformance/exercise videos/Olympic Lift Videos/hang high pull.mpg


Get your strength up first, then work on speed while still building strength. Get a solid foundation first. This will help because your tendons will be a lot stronger as will your core strength.

 

[coolcolj]

More exercise vids here

http://138.9.1.58/athleticperformance/Exercise Video Description Menu.htm

 

[Cobin]

Thanks

Thanks for all your help guys, If I have any more questions I'll be sure to ask, I'll make a routine later and put it up for critque then start it after I do corns.

Thanks again

 

[Cobin]

Back/Legs

ATF squats2 warmup sets 12 reps, 3 working sets 10-8-6
Split Squats 2 working sets reps 10-8
Stiff legged deadlifts 2 sets 10-8
calf raises 3 sets reps of 8
Tibula machine ( put your feet inside a hole, free weights go on the sides and curl your towards upwards it seems to work good)3 sets, reps? (any suggestion on reps?)
Stepups 3 working sets 10-8-6
Side lunges 3 working sets 10-8-6
Deadlifts( dunno if it be wise to do stiff and normal deadlifts on the same day, anyone?) 3 sets 10-8-6
Barbell rows 3 sets 10-8-6
Pulldowns with lat bar 3 sets 10-8-6
thats all I can come up with for back anything I should add I know there should be more.

Chest/shoulders

Flat bench press 2 warmup sets of 12 reps, 3 working sets 10-8-6
Incline DB press 3 working sets 10-8-6
Flat DB press 2 working sets 10-8
Clean pull no idea how I should set or rep this, ideas?
Shurgs 3 working sets 12-10-8
upright row 3 working sets 10-8-6
DB or BB shoulder press 3 working sets 10-8-6



Bi's/Tri's

Standing BB curls 2 warm up sets of 12, 3 working sets of 10-8-6
Preacher curl 3 working sets 10-8-6
Cable curls 3 working sets 10-8-6
Close Grip Bench press , 2 warmup sets of 12 reps 3 working sets 10-8-6
SKull crushers 3 working sets 10-8-6
Weighted dips 3 working sets times bodyweight till fatigue

I don't know if this split is any good, I want to beef up my strength and speed, but I am doing corns split first for overall body strength then planned on doing this the chest/bi's/tris etc are just matience really till I beef up my legs. Coolcolj can you post an example of a good split will all the excercises you think I need for speed and leg strength? Thanks