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Do sprinters look the way that they do because of the way that they train...or are they good sprinters because that is the way that they were born...looking that way?
B True
B True
Sprinter look!
- Thread starter Needhelp
- Start date
coolcolj
New member
don't get me wrong! I'm only 182-184 now at 9-10% BF.
190 @6% BF with a 44inch vertical jump is my goal in 6 months time
see my diet thread for diet specifics - I'll be posting a pic in a couple of weeks time when my waist hits the 30s, added quite a bit of size. Not much change in bodyweight
http://209.11.101.244/forum/showthread.php?s=&threadid=133563&pagenumber=3
My training changes quite regularly depending on the the way I feel and results of course.
currently I train 3 times a week - Mon, Weds and Sat
Monday is
Jump hang snatches - 3x5 with 3 vertical jumps before each set
2 sec pause at hang position
3 vert jumps and then straight after
Full squat 1x6 (tempo is 5 secs down, 1 sec up) , rest 1 min then 5 vertical jumps
Fullsquat 1x3, rest 1 min 5 standing long jumps
front squat 1x6
deadlift 1x6 slow
reverse lunge 1x10 slow
calfraise 2x6 temp is 5 sec down, explode concentric, 2 sec puase at top, 2 sec pause at bottom
revese hypers 2x15
Toe raise to work shin muscles, different directions
Hanging leg raise 2x15
Weds -
Snatches as above
Squats as above
Gluteham raise or stiff deadlifts 2 sets
these are done 1 set to failure - tempo is 5 secs down, 3 secs up
incline dumbell BP
Rows
shoulder width chins
cable lateral raises
incline curls
dips
abs 2x15
revers hypers 2x15
external cuff raises 1 set to failure
Toe raise
Sat as per Weds, except no squats, or leg work, ab and cuff exercises
190 @6% BF with a 44inch vertical jump is my goal in 6 months time
see my diet thread for diet specifics - I'll be posting a pic in a couple of weeks time when my waist hits the 30s, added quite a bit of size. Not much change in bodyweight
http://209.11.101.244/forum/showthread.php?s=&threadid=133563&pagenumber=3
My training changes quite regularly depending on the the way I feel and results of course.
currently I train 3 times a week - Mon, Weds and Sat
Monday is
Jump hang snatches - 3x5 with 3 vertical jumps before each set
2 sec pause at hang position
3 vert jumps and then straight after
Full squat 1x6 (tempo is 5 secs down, 1 sec up) , rest 1 min then 5 vertical jumps
Fullsquat 1x3, rest 1 min 5 standing long jumps
front squat 1x6
deadlift 1x6 slow
reverse lunge 1x10 slow
calfraise 2x6 temp is 5 sec down, explode concentric, 2 sec puase at top, 2 sec pause at bottom
revese hypers 2x15
Toe raise to work shin muscles, different directions
Hanging leg raise 2x15
Weds -
Snatches as above
Squats as above
Gluteham raise or stiff deadlifts 2 sets
these are done 1 set to failure - tempo is 5 secs down, 3 secs up
incline dumbell BP
Rows
shoulder width chins
cable lateral raises
incline curls
dips
abs 2x15
revers hypers 2x15
external cuff raises 1 set to failure
Toe raise
Sat as per Weds, except no squats, or leg work, ab and cuff exercises
Last edited:
coolcolj
New member
http://209.11.101.244/forum/showthread.php?s=&threadid=137641
see my vert thread above for info.
I wouldn't recommend snatches, unless you can get someone to coach you, very easy to get injured!
see my vert thread above for info.
I wouldn't recommend snatches, unless you can get someone to coach you, very easy to get injured!
coolcolj
New member
Full size pic
Full size pic -
Ever see those Ice skating sprinters in the olympics? Now those guys have some quads on them... 185lbs and very lean
Since they lean more while skating, quads are more important to them than 100m sprinters.
Hmm well meltdown training would overtrain the hell out of you. You'd be lucky to last a week, because a lot of those exercises are new to your body, each new exercise would make you sore, even before you factor in the intensity from the short rest periods! Its not a routine for long term gains.
I suggest you start sprinting, no ifs or buts, sprint to look like a sprinter
Keep the distance short to build power and muscle, 50ms or less.
This is where Olympic Weightlifters can blow away sprinters
Just do reverse hypers on a table. Bend your legs if their too long and starighten them as you go up. hold weight ebtween your legs as you gets tronger, Bodyweight is fine to start of with.
Well I myself will abandon calf training all togwther now. Sprinting, jumping and all power and leg exercises work them enough for mine to get bigger and stronger. In fact they're bigger than my arms
But you can do them on some stairs. One leg at a time, and hold a dumbell as you get stronger.
Full size pic -
Ever see those Ice skating sprinters in the olympics? Now those guys have some quads on them... 185lbs and very lean
Since they lean more while skating, quads are more important to them than 100m sprinters.
Hmm well meltdown training would overtrain the hell out of you. You'd be lucky to last a week, because a lot of those exercises are new to your body, each new exercise would make you sore, even before you factor in the intensity from the short rest periods! Its not a routine for long term gains.
I suggest you start sprinting, no ifs or buts, sprint to look like a sprinter
Keep the distance short to build power and muscle, 50ms or less.
This is where Olympic Weightlifters can blow away sprinters
Just do reverse hypers on a table. Bend your legs if their too long and starighten them as you go up. hold weight ebtween your legs as you gets tronger, Bodyweight is fine to start of with.
Well I myself will abandon calf training all togwther now. Sprinting, jumping and all power and leg exercises work them enough for mine to get bigger and stronger. In fact they're bigger than my arms
But you can do them on some stairs. One leg at a time, and hold a dumbell as you get stronger.
Last edited:
gettinlarger
New member
NeedHelp .....
if you're going to cut, then bulk ... why bother? youre just going to throw the original fat back on. you said youre 5'11, 165. gain weight. bulk like a madman, THEN cut.
if you're going to cut, then bulk ... why bother? youre just going to throw the original fat back on. you said youre 5'11, 165. gain weight. bulk like a madman, THEN cut.
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