Aspiring Sprinter

Expert Discussion Advanced Sprint Training
21

haha dont have it yet, but my birthday is coming up soon and ill be purchasing, thanks for that tho!!

22

Does this look better?

Mon - sprint work & weights
Tues - extensive tempo
Wed - sprint work & weights
Thurs - extensive tempo
Fri - sprint work & weights
Sat - extensive tempo

Monday: Sprint Work & Weights

Sprint Work:
4x 10m sprints
4x 20m sprints
2x 30m sprints

Full-Body Weights:
Deadlifts- 	1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

Bench-		1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

B/O Row-	1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

GHR’s-	3x8

Tuesday: Extensive Tempo

5x 100m sprints   [30s rest]
5x 200m sprints   [30s rest]

Wednesday: Sprint Work and Weights

	Sprint Work:
4x 10m sprints
4x 20m sprints
2x 30m sprints

Full-Body Weights:
Box Squats- 	1x10 @ 90 lbs.
		1x7   @ 95 lbs
		1x5   @ 100 lbs
		1x3   @ 100 lbs
		1x1   @ 105 lbs

Bench-		1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

Upright Row-	1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

Stiff legged
  Deadlifts-	2x10

Thursday: Extensive Tempo

12x 100m [35s rest]

Friday: Sprint Work and Weights

Sprint Work: (Acceleration Dev)
3x30 yard sprint from knees
3x30 yard sprint from lying on stomach
3x30 yard sprint from lying on back

Full-Body Weights:
Deadlifts- 1x10 @ 70%
1x7 @ 75%
1x5 @ 80%
1x3 @ 85%
1x1 @ 90%

Bench-	     1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

B/O Row-    1x10 @ 70%
		1x7   @ 75%
		1x5   @ 80%
		1x3   @ 85%
		1x1   @ 90%

GHR’s-	3x8
23

Deadlifts for a 14 year old? I don’t know, but the risk might be higher than the possible benefit.
Young athletes probably should do more bodyweight exercises, pushups (if too easy with claps), pullups, maybe (light) weighted lunges, jump squats (wo weight), bench pressing seems ok. curcuit, medball stuff.

24

Deadlifts for a 14 year old dangerous? I know tons of people my age that do them who are on football teams at other schools. My body has matured pretty quickly and Ive been deadlifting for a few months now - Im positive I can handle them. I dont see why anyone couldnt unless they were stupid and used too much weight.

25

I didn’t start serious lifting until I was 15, but I don’t think it would be a problem. This is just from my experiences, but the biggest thing is using light weight (let go of your ego) and getting the perfect form down first.

26

If your body is mature enough, your core is strong enough and you’re not using too much weight - no problem.