2nd year of track
prs 100 - 11.3 FAT (11.9 last year)
200 - 22.9 FAT( 27.4 last year :eek: )
bench - 315
clean/squat - not sure, I haven’t maxed out in long time. Assuming around 265/ 375
Here’s what I do on all upperbody days:
bench:
155x12
185x10
205x8
225x6
incline DB:
45’sx12
55’sx10
65’sx8
75’sx6
militiary DB press:
12x45’s
10x55’s
8x60’s
single arm raises w/ DB
3x10x30’s
bent over single arms rows /w DB:
3x10x60’s
lat pulldowns
3x10x120
single arm DB curls
12x30’s
10x35’s
8x40’s
tricep pulldowns
3x12x120
DB shrugs - 3x10x80
After that I might hit the pool and do some 25 yard butterfly high intensity swims
Is this too much? I don’t feel exhausted after these workouts, and my upperbody is growing proportionally. Sometimes i might increase each weight by 5 pounds depending on my physical condition. I do two of these workouts per week.
Could I please get some feedback on my workouts? Point out all the flaws that you can think of.
You are working out as a bodybuilder and not as a sprinter (strength/power athlete). What i mean is you are training for nonfunctional hypertrophy/muscle mass instead of training for max strength with the goal of an increase in your weight/strength ratio.
I disagree with this strongly. I think alot of sprinters are making the mistake of trying to train purely to enhance max strength and power, neglecting that sprinting involves a series of repeated submaximal efforts. The fuels used in spinting, oxygen, amino acids and peptide chains required for the maintainence and repair of contactile tissue all all stored in the sarcoplasm.
I think like everything, the key is to balance development of the two muscle components - and lets face it their training is not mutually exclusive, but quite the opposite.
I perform upper body lifts on mondays and tuesdays, after speed and speed endurance workouts. Upper body lifts are listed in the previous post. On wednesdays, I do squats, leg curls and leg extensions
squats:
12x155
10x
8x225
6x245-255 depending on the level of fatigue
3-5 mins rest in btw the lifts
single leg curls - nothing devastating, 3x10 90
single leg extensions - 3x10 90
after that I do a cooldown jog or a swim in the pool and stretch. My legs always get more tired then my upper body, most likely because of running.
Sometimes on fridays I combine cleans with upper body so it looks something like this:
cleans
bench
1 shoulder exercise
single arm bent over DB rows
DB shrugs
the weights are the same as in the monday workout, the volume is less.
Ideas/suggestions, Quick and others?
by the way, Quick, I am going to SUNY Albany next fall. We will probably compete against each other sometime
Between reps I usually take about 2-3 mins. Between sets 3-5 mins. I never feel totally depleted after my upper body workout.
Tought: looking at linford christie, dwain chambers and other big guys - they seem to be spending a lot of time in the gym, doing a variety of exercises. I won’t compare their level of athletism to mine, but still…
Sprinting is not a metabolically demanding activity. No one bonks at 60m in the 100m. Weight training for sprinting should focus on maximal strength levels and not on hypertrophy (which will come in time). Now of course there is progression in methods. One shouldn’t use 3RM’s with beginners.
I think you can do heavy bench 3-5 reps, and so on. But you have to balance it out with lat pull type exercises. Press-ups to develop the power. Not forgetting some stretching exercises. Obviously you must make sure that you do not over develop and increase your body weight by a large amount.
Xearo I would recommend that you cut out most of the exercises you are doing. Close grip lat pulls to the front and wide grip are excellent. Exercises that target the anterior deltoids and the whole lat shoulder complex are also good. Rowing type exercises are ok. What you must do is limit yourself to the bench and one or 2 other rowing or lat pull type exercises. You will get an increase in muscle mass but it will “work” in the right motions for sprinting.
Everyone is different though and you must decide on what is most effective, but limit your exercises to more “functional” ones.
Actually it is. Take a look at the number of threads on this forum which state “I’m great to 40 (or 60 or what ever) but I die in the arse at the end of the race”, 200m even more so.
Where did I say anything that could be interprited as such Clemson? I know you’re no stranger to fallacious debating techniques Clemson, your last set of arguments with me seemed to revolve purely around false dilemma’s, straw men and personal attacks, but is it really necessary to utilise them all the time?
I think that energy system development should play a role in all workouts. When we’re working out we’re not training a series of closed systems, but overlapping systems that work in synergy towards a common goal. These systems go beyond the basic requirements of a specific race and need to take into account factors such as recovery, repair, injury prevention etc. I have already stated this and is why I suggested a balanced approach to the development of the two methods. Does this clear things up Clemson?
The majority of the time it is due to not knowing when to relax and stop trying to get that extra push for top speed (the push that doesn’t exist). Some people have trouble moving from acceleration to simply maintaining their speed or they just don’t have the top speed PERIOD. It is not due to the metabolic demands of the activity. I will admit that the 100m and 200m required speed-endurance. The key word being SPEED. I will disclaim that I am no sprint coach. I’ve sprinted a little for fun but never at a serious level. I’m just telling you what I’ve read on this site and in charlie’s manuals.
I agree with what most are saying, you should be dedicating more energy to track work. You’re spending way too much energy on weights (too many exercises for too many reps). Maybe for 3 weeks in a GPP that would be ok, but you are advanced enough in the weights room to focus on fewer exercises and lower the number of reps for most of the training year. Your schedule looks more like a bodybuilder’s then a sprinters. Check out the past post about rep schemes and periodization of weights, there are some really good ones by David W.
