Hey all, I have never ran track before, nor am I currently. However, I recently had the desire to become a sprinter. I am 18, a senior in highschool and have been playing lacrosse about 7 years. I learned of Mr. Francis and his training methodology through James Smith at www.elitefitnesssystems.com. I have never been particularly ‘fast’ just average. I am about 6’0"-6’1" and 180lbs. I am guessing that I am carrying around 12-14% bodyfat (upper 4 abs visable when contracted).
I have Charlie’s 3-pack and am currently going through them. I have also been reading the forums. After lacrosse season I will see if I can’t enlist the help of the highschool track coach. Current goals are to learn the basics of Charlie’s methods, increase GPP/SPP for sprints, and drop bodyfat. I would love to hear you suggestions/criticism. Im hear to learn
Here is my current template:
Mon AM - Speed
Mon PM - Weights (Sqt, Bench, Chins)
Training has been very sporadic due to lacrosse. We were supposed to have a game today, but I’m thinking it will be canceled, so I’ll get in some type of work. Next week things should be a bit more regular. I was however able to head to the track with some of my teammates yesterday. We were mostly just screwing around, but I did want to see where I was at w/ my 100m. My best time was 13.91. I realize this is abismal, but I’m not too concerned as I have never trained for track or been properly instructed. I know my technique/mechanics need improvement. My starts felt particularly bad. Going to order the GPP Essentials and essentially construct a program very similar to that. Any thoughts?
Snatch Grip Deadlift: worked up to a max of 335lbs
Bench Press: 4 sets of 3 at 205lbs
alternated with
Pull Ups: 5 sets of 5 at bw+25lbs
Not bad session, had to work in w/ 3 other athletes so less volume than normal. Bench has been down lately. Tempo tomorrow. Going to start progam outlined in GPP essentials on May 15th (will be slightly modified). Until then I will be doing lots of tempo runs.
Seems like things are not in my favor. Had heavy storms around here all day so again no tempo, but I improvised and did the following light resistance and circuit training:
Military Press: 5 sets of 8 at 105lbs
Pullups: 4 sets of 3 at bodyweight plus 35lbs
Conditioning circuit:
-Double Kettlebell (24kgs each) swings 12 reps
-Hanging Leg raises 12 reps
-Sit Ups (elbow to opposite knee) 24 reps
no rest between movements, repeated 6 times
realized that little running will get done while lacrosse is still going, but it will be over in two more weeks. After that will start GPP. Tempo tomorrow.
400m jog, light warm up
4x200m w/ 100m walk
2x100m w/ 100m walk
2x200m w/ 100m walk
Finally got in first tempo session. Def. need to bring up conditioning. Had an unholy pump in my legs after the 4th 200. Now for some yard work and the draft!
Floor Press: 185lbsx6,5,5,5 135lbsx13
alternated with
Pull Ups: 5x5 at bw+25lbs
Really liked todays session, first time going heavy on GMs and floor press felt good. Should be able to up weights for pullup next week Tempo tomorrow.
Things have been crazy lately so nothing much has gotten done other than getting in a few heavy sets of pullups. Have had company in town all week, practice every day, game today, and preping for two AP exams.
Box Squat: 245lbs for 3 sets of 2
Floor Press: 205 for 4 sets of 2, 135x18
Pull Ups: 5 sets of 3 at bw+45lbs
Squat was not feeling particularly strong today. Floor Press and pull ups felt good though. Should be able to get more work in next week. Tempo tomorrow.