Sprinter look, routine

[Thadon]

I'm going for the sprinter look, since that's what i'm going for what would be a good routine to do to acheive my goal. What lifts, how many sets, how many reps? Sprints, what distances?
When should I take time off?
What would be a good diet while i'm doing this..
Any supplements besides protein that would be good to take?

 

[rgosit]

sprinters are pretty massive, and very explosive and strong.

since u want to look like a sprinter: a spirnters workout would be something along the lines off

lifting onday wednisday friday
all core movements bench squat clean,maybe jerk, deadlifts, curls

and tuesday and thursday would b plyometrics, sprints, and explosive work

as for the sprints.. u would probbaly work on starts..for 10-20 meters, overspeed sprinting which is downhill and sprintloading..
meaning pulling sleds, hill running, or parachute.

i think this phisique could b easier acheaived by just lifting and dieting, mybe some cardio.

supplements, creatine glutamine protien powder, flax seed oil, maybe an eca stack to help cut

 

[Thadon]

Ok, thanks for the info

So:
Monday:
Squat, Bench (Incline or flat?), Clean (PC or just clean?), Deadlifts, and Arm Curls

Tuesday: 10-20M starts, Downhill sprints and pylos (What pylos?)

Wed: Same as Mon

Thursday: SAme as Tue

FRi: Same as Mon

Should I have a day off in there? Maybe do some of this on the weekend?

 

[rgosit]

plyos are explosive jumps, bounds skips etc

i would do incline one day and reg the next workout.

if i was doing it..i would bench on monday, dont bench wednsday and incline bench on friday.

i would clean heavy on monday, deadlift on wednisday, and clean light on friday.

maybe squat heavy monday, front squat wednisday, and squat light on friday.

you get me , variate ur similar core movements.

maybe isolate traps and shoulders a lil on monday

do some bisep tricep work on wednisday

and some lower back and back isolation friday.

and do abs monday wednisday friday..

hope this helped.



urplyo werkout on monday could b like
bounding, squat jumps, and deapth jumps tuesday

and
luncge jumps, power skips and 1 leg bounds thursday.

 

[Thadon]

Ok so:
Mon: Heavy: Bench, Clean, Squat, Power Press- Power cleans and presses get the shoulders and traps pretty good right?
ABS: Crunches, reverse crunches
Tuesday: 10-20M starts, Downhill sprints and pylos-Depth jumps, squat jumps (How do you do these? I remember doing them once but not much about them), and bounds
Wed: DeadLift (SLDL? OR just normal DL?), and Front Squat,
What should I do for biceps and triceps?
ABS: Crunches, reverse crunches
Thursday: 10-20M starts, Downhill sprints and pylos-bounds, lunge jumps and power skips
Friday: Incline, Light Squat and light clean, Abs
What should I do for lower back and back?

So sat and sunday, rest? Should I push back some of these days and have a rest day in the middle>?

Thanks again

 

[rgosit]

its looks pretty good

for the deadlifts.u could do stiff legs..ur choice
biseps -bb curls
triceps-tri extensions
lower back-back extensions
upper back-pull ups, pull downs..or ne rowing movment

squat jumps.. u get downinto a squat and expload up ward into a jump and repeat upon hitting the ground. depth jumps.. drop from an elevated surface 10-20 inches off the ground and expload up once u hit the ground. bounding is just leaping out in front of u and coniuing the motionlike a slinkie. for lunge jumps u squat into a lunge and jump from that position switch feet in the air land the opposite way and keep doing that. power skips r just explosive skips..exploading off ur back leg.

i would use uphill sprints on thursday instead of downhill.
keep ur reps on the plyos low and volume low.

this work out will improve ur speedand explosive power greatly.

eat clean and rest on the weekends

 

[Thadon]

Ok, Thanks

 

[rgosit]

no problem

 

[Phenotype X]

If your main emphasis is to look like a sprinter,or have that type of muscularity and proportion, your workout stated seems good. Although I am a little concerned for your legs which may not be overtrained, but getting little recovery from day to day, causing a lack of drive during your sprints and jumps. And to start sprinting is a dramatic change in your lifting routine, which is kinda harsh on your legs.
If you are trying to gain speed and drive as a sprinter, I think you should focus more on the sprints and plyometrics on M/W/F, and focus on lifting legs twice a week. The suggestions given on gaining speed a drive are good. Listen to them. I was a sprinter/jumper for 6 years. Incorporating leg workout days, while concentrating on increasing speed, and jump strength/drive was somewhat hard for me. I stopped sprinting and concentrated on bodybuilding. Hope I am of some help. If you need extra sprinting routines and plyometric routines, just ask.

 

[rgosit]

good post.. phenotype