Sprinter look!

[coolcolj]

yeah but do low reps 2-5. Not good for growth generally speaking.

They think in terms of reps. So say you need to do 15 reps for squats. You would do 5 sets of 3 or 3 sets of 5.

Athletes are mainly concerned with developing fast twitch muscle fibres and rate firing. That means heavy weights, but because they are so fast twitch heavy they do actualy get big from large volume sets of low repetitions. Which you may not, depending on how your muscle fibres are set up.

For example my legs grow bigger from doing 2 sets of 5 and 3 reps of full squats to failure. Even though I don't want them too, not much I can do about that. You deal with the cards your given.

 

[Needhelp]

So 5 x 3 for everything or just for the big movements like Squat, Dead, Clean, etc.

What about Chins? Go to failure?

 

[coolcolj]

Chances are you will not gain size from doing so low reps, but then again you might, you won't know till you try it. You'll need plenty of fast twitch fibres for that too happen, as not too many slow twitch fibres will be recruited when your train that heavy.
In any case, if you don't have a foundation of strength training under your belt, 3 reps may be more harm than good. Watch your tendons and ligaments.

experiment. I don' think too many sprinters do chins. Its not a require movement for sprinting. Plenty of rows though.

Just train like a bodybuilder, the sprinter look is because these guys are born that way, the training they do just brings that out. I have yet to see a white sprinter look like a black sprinter, and vice versa

Having said that, the way you train does has some influence.

 

[b fold the truth]

Generally speaking olympic lifts will figure in there somewhere, but Ben Johnson didn't do an O lifts, but he can squat 600lbs for 6 reps

I don't think that there has ever been any proof of that...

B True

 

[coolcolj]

Well his coach said so

link

http://www.charliefrancis.com/board/philboard_read.asp?id=22

Q: How deep should a track and field athlete be squatting for maximal results, and what percentage of the athlete's one rep maximum are most commonly used in training? I am primarily interested in squatting for shot-putters and sprinters. I have seen answers all over the board on this one. I would like to hear the opinion of a coach who knows.

A: We always tried to ensure hamstring involvement. There are many theories about how high an athlete’s 1 RM squat should be relative to his weight, but the answer is there really is no answer! How long are the athlete’s legs compared to his torso? If he is a sprinter, what is the strong part of his race? Should you emphasize the start or the finish? Even with the shot-putter the question can become complicated. He will eventually become so strong that a 1RM is too dangerous to perform, so top throwers often have to adjust their programs by feel or by making assumptions about their 1RM based on max triples etc. I never tested Ben for his 1RM squat, though he did squat 2 sets of 6 at 600! Though, obviously Ben was capable of lifting more with fewer reps, he never did for safety’s sake. After all, how strong did he need to be? Remember, there is a lot of strength endurance involved in sprinting, so Ben’s 1RM squat would not be as high as a shot-putter who could handle the same 6RM.

 

[b fold the truth]

I don't doubt that someone said that he did it...coach or not...and I don't want to turn this into a Ben Johnson debate (did that a while back..lol). I just highly doubt that he did it.

B True

 

[Needhelp]

Well, I guess i'll just do a 3.5k bulk and work each body part 1x/week then...