Sprinter Routine (Legs 2 days a week, is that too much?)

[Thadon]

Do you think working my legs out 2 days/week is okay? And, I think I need to change up some of my Bicep/Chest/and tricep lifts...

Day 1; legs: Sprints, pylos (Depth jumps, bounds, etc)
DL, SLDL, Good Mornings, and ski squats

Day 2; chest, triceps, and biceps:
Incline bench, Incline Close GRP bench, and Incline flyes

Day 3: rest

Day 4; Legs: Sprints and pylos:
Calf Raises, Lunges, One Leg Squat, and leg curls

Day 5: Rest

Day 6: Abs, back and shoulders (What lifts for the back and shoulders, what should I do for abs?)

Day 7: Rest
What changes would you make?
Legs are important, very important.
Abs are too, should I work them more than once a week?
No Squat Rack, so I can't do squats--That sucks!
Thanks for all the help

 

[Longhorn85]

Sounds good to me, but I need to know what distance sprint are you trainng for, and how long your workout sprints are. What kind of warm up do you do prior to sprinting. I would suggest a mile jog as a warm up.

 

[ballast]

Yeah.What ttlpkg said.Also, when does your competitive season start?

 

[Thadon]

Sprints: 100M and 200M, I probably will run the 4 a little but It's not a favorite of mine and i'm not that competitive at it.

Season meets will start around the end of March, practice sometime in februrary.

Thanks for all the help...
I kind of think my upper body routine looks like shit, you think I need to change that up a little?

 

[ballast]

I know I'm probably going to catch some major flack for suggesting this, but, I think that most athletes would benefit from two or three full body routines(of varying intensities) per week.Atleast during the pre and in season periods anyway.If practice starts in February, you've got around three months to maximize your speed and strength before you need to cut back to allow for sport skill sessions.3 months out is what I'd call pre season.If I were in your position, I'd do 2 weight sessions(full body) and 2 sprint sessions within a 7 or 8 day period.
If you have average recovery abilities, I'd do a weights day,followed by a rest day, followed by a sprints day, followed by a rest day,etc.If you are above average when it comes to recovery, you could try two a days.Weights in the am and sprints in the pm.You'd still be well off to alternate a training day with a rest day on this schedule however.
As for the weights, I'd keep the sessions short and to the point.No wasted movement.You need exercises that give you the most bang for your buck.Snatch deadlifts from a platform,power cleans,power snatches,front squats,push presses,etc.I wouldn't worry too much about benches,curls or other beach lifts.Save those(as well as split routines) for the off season when you'll have the time and energy for them.
All right guys.Let me have it.Really lay into me

 

[Longhorn85]

From my track days I remember the worst thing to do was peak too early. Keeping this in mind I would concentrate on weight training for strength in upper and lower body (i.e, squats, bench) and on building up cardiovascular strength by doing sprints longer than your race distance, such as doing 300m interval training. Again, I would run a mile or so at a moderate pace prior to doing intervals. Be careful not to overtrain.

 

[Thadon]

Yeah, I was planning on running my sprints like:
2 x 500's, 4 x 200's, or: 6 x 150's, and 2 x 250's.
So, I should sprint about 2-3 times/week?
Leg work out, other than sprinting, 2 times/week?
Upper Body work out, 1 time week?
Abs 2 times/week?
Abs are really important, I dont think one day is enough.

Is my upper body routine good? It doesn't seem too good to me.

Winter is coming here soon, well maybe, so running sprints is going to get a lot harder in the snow. I'm trying to find a good place to do them indoors, but not much luck.

 

[Thadon]

^

 

[Thadon]

Monday: Upper Body
Tuesday: Legs
Wednesday: rest
Thursday Upper Body
Friday: Legs
Weekends:
Sprints/pylos
Does that look good.....?

What should I do for the upper body?

 

[squatter]

sorry boys, I'm gonna be a dick here and say don't give advice when you don't know shit from shingles.

I used to sprint, I've coached track, I'm a weightlifting coach, personal trainer, certified strength coach, and I'm a specialist in speed developement.

you should lift weights with these goals in mind
-improving flexablity
-increasing your white to red muscle fiber ratio
-increasing your available power output
-getting stronger hips, shoulder, legs and back.

YOU NEED TO FOCUS ON THE OLYMPIC LIFTS!!! PLAIN AND SIMPLE. SNATCHES, POWERSNATCHS, CLEANS, POWERCLEANS, DEEP SQUATS FRONT AND BACK, ROMANIAN DEADLIFTS, JERKS, PUSH JERKS, AND PUSH PRESSES.

forget about bodybuilding. it will make you look good while you're getting your ass handed to you on a platter by some kid who power snatches 220 pounds. On this subject, I have science backing me. also, you can't argue with evidence.

there it is!

Good luck bro.

you ever tried standing blocks? you're one step ahead right off the line.

squatter

 

[riskybizz007]

I'll say this about what I've seen. I know the baseball players here at a local university have to go through intensive training w/ weights. All of those guys have quads that look huge, and they all work out their quads twice per week. 1 time light for more reps, 1 time very heavy w/ very low reps. Their strength and conditioning coach is suppossed to be one of the best, and considering the size of those guys whatever he's doing he's doing it right. Many of their principals are unorthodox compared to what we're used to and if i would post their routine i know most people woudl say, "That's ridiculus, that's overtraining times 10!" but like i said, those guys are pretty big, their fast, and w/ your initial question about quads they all got huge quads.

 

[Thadon]

So, Squatter what routine would u make for me?
I don't have a Squat rack, so no normal squats (I can do one leg squats, ski squats,etc.)

YOU NEED TO FOCUS ON THE OLYMPIC LIFTS!!! PLAIN AND SIMPLE. SNATCHES, POWERSNATCHS, CLEANS, POWERCLEANS, DEEP SQUATS FRONT AND BACK, ROMANIAN DEADLIFTS, JERKS, PUSH JERKS, AND PUSH PRESSES.

What ones should I do on each day? How many/day?
Should I do sprints how many times/week?

Thanks for the help

 

[squatter]

I'll look up some books for you, hang tight. one book in particular is really good.

squatter

 

[Thadon]

Ok, Thanks

 

[squatter]

Sports Speed by George B. Dintiman, Robert D. Ward, Tom Tellez (Contributor)

http://www.amazon.com/exec/obidos/A...38968/sr=2-2/ref=sr_2_3_2/102-0209501-7310500


highly recomended reading for anyone who wants to become faster. also, get overspeed training equipment.

squatter

 

[muscledog95]

Stay away from strength shoes. The parachute sprint gear is pretty good though.

 

[Thadon]

So, what lifts should I do?
I know you said,

YOU NEED TO FOCUS ON THE OLYMPIC LIFTS!!! PLAIN AND SIMPLE. SNATCHES, POWERSNATCHS, CLEANS, POWERCLEANS, DEEP SQUATS FRONT AND BACK, ROMANIAN DEADLIFTS, JERKS, PUSH JERKS, AND PUSH PRESSES.

But on what days, and what order?

And then how many times/week should I run?
How many times/week should I work abs?
How many times/week should I do pylos?

Thanks for the help, and I might get that book..

 

[squatter]

just get the book, all questions will be answered.

ex workout:

mon- snatches, back squats, low volume sprint, low volume plyos

tue- medium volume sprint

wed- power clean and push press, front squat, medium volume sprint

thur- power snatch, bench press, high volume plyometrics

friday- off

sat- clean and jerk, romanian deadlifts, mid-distance sprints.

 

[Thadon]

I'll get the book, just not right now.
I want to start on this new routine ASAP.

Squats, can't really do...No squat rack and most days I won't a spotter (When I do have a Squatter, I really don't trust him).

What's considered high volume pylo's?

 

[squatter]

2x10 high box jumps, 3x10 squat jumps would be high volume for most for ex.


you MUST squat. period. plain and simple. you don't need a spotter if you squat correctly. not power, but deep knee bend, olympic style. you can dump the bar behind you no problem. bro, seriously, if you're at all serious about being fast, you will squat. and you will learn the olympic lifts correctly. this is a difficult task to say the least. which is why most neglect to do it, and most aren't truly fast. I encourage you to take it to the next level and do what you know will aid you the most.

best of luck

squatter

 

[Thadon]

So, you think I can squat w/o a squat rack? I'll do it if it's safe but I don't want to get injured. My form on Box and normal squat is very good, according to my coach but i've never done it w/o a rack.
I'm taking your advice and looking at the olympic lifts, i've done some snatches, power presses, and cleans before but that's about it.

 

[Thadon]

How does this look?

Day 1: Bench, Incline, Power Clean, and push press
Day 2: Spirints, pylo's and abs, Over head, or Front squats..maybe both.
Day 3: rest
Day 4: Same as Day 1
day 5: Same as Day 2
Weekends: Sprints, abs and pylos

 

[Thadon]

Squatter, what do you think?
So, that will be sprinting 4 times or 3 times/week...Plyos and lifts 2 times/week.
3x 350's, and 4x200's...Recovery time: 3:50 for 350's, and 2:00 for 200's.

 

[cheeta]

tips

hey, i just retred from the sprinting industry. Been doing it for 8 years at alll kinds of levels. i burnt out, but work hard. My coach( former olympic sprinter had us do upper body on monday, wed, friday. he had us do legs twice a week on tuesday and thrusday. One day is heavy and one day is really light. Do all your workouts after you run your sprint workout. Plyos should be done everyday before workouts. if you want i can give you an awsome sprint workout, youll hate me fo giving it to you because its hard as hell, but it works i garuntee it. If u want more info just PM me, and ill be more than happy to help out.

 

[Thadon]

Thanks man, I just pm'd you

 

[Thadon]

So, I should run everyday I lift? And lift after the sprints? Pylos everyday, and upperbody 3 times/week?
I PM'd you before, but I don't know if you got it or not.
Thanks for the help man.

 

[obpower]

Sprint Training

Legs 2x/week - Individal thing but sound o-k. Do continuous warm up drills, light horizental plyos, and form work at least 2 additional days on top for maintenance of optimum proprioception & biofeedback etc.

Shoulders - alt. dumbell front raise hammer grip.

Back - not alot, upper back is imp.

*Do some reverse hyper work for sure, as well as a ton of core work: hyper extended front raises, hyper extension twists, trunk rotaional stuff, mountans of ab work, get on the stability ball!

Remember that base work (longer sprints) comes early on.

 

[obpower]

sample

During foundational stages I would separate your squatting from your sprint workouts, then go to a phase which combines the two in a 70% squat intensity and 30% sprint intensity, with still seperate workouts of each, then go to a phase which combines the two in a 50%-50% style with still seperate workouts for each, then for the final phase go 30% squat-70% sprint with only spint workouts in addition.

1st phase leg work ie:

Day 1 squats

Day 3 70-30

Day 5 Sprints

Day 2 & 6: continuous warmup & light horizental plyos

 

[Carlo Buzzichelli]

Sprint Training

I see I am kind of late in this thread but if the original poster wants to post his age, training age, PRs both on the track and in the gym, competition level and time available I'll try to help.

Best,
Carlo Buzzichelli
www.carlobuzzichelli.com