Calling all sprinters

Expert Discussion Advanced Sprint Training
21

  1. height
    5’10.5

  2. weight
    185

  3. basic description (ectomorph, endomorph, mesomorph) Are you fat?
    ? I have 4.5% bf

  4. 60m hurdles
    8.30 FAT

  5. 110m hurdles
    14.12 FATfor high school highs
    haven’t trained for college highs yet, played football this year

  6. 300m hurdles
    38.16 FAT

  7. 400m PB
    never open, 51~ split

  8. 1RM Squat (for objectivity, let’s say quads [TOP of thigh] to parallel. If you do quarter squats, give an estimate.)
    315x20 oly style
    500x1 parallel

  9. 1RM Bench Press
    275x7
    315x1

  10. 1RM power clean (from ground, or an estimate thereof)
    330x1

  11. Best Standing long jump
    3 meters

  12. Best running long jump.
    I don’t do long jump, maybe 20ft.

22

height=6ft5in
Weight= 197lbs
shape= ectomroph 9.7%bf
60m=7.02
100m= 10.91(10.70windy)
200m=21.98
sorry am british and work in metric
bench=80kg
leg press=540kg

23

  1. height: 5’6"

  2. weight: 170 lbs.

  3. basic description (ectomorph, endomorph, mesomorph) Are you fat?
    mesomorph 8% bf

  4. 60m PB: HT 7.35

  5. 100m PB: HT 11.8

  6. 200m PB: HT 24.2 (my endurance is crap)

  7. 400m PB-- I’m scared like a wee child.

  8. 1RM Squat (for objectivity, let’s say quads [TOP of thigh] to parallel. If you do quarter squats, give an estimate.) ass to ground 305 lbs.

  9. 1RM Bench Press: 235 lbs

  10. 1RM power clean (from ground, or an estimate thereof): 195 lbs.

  11. Best Standing long jump: ~3m.

  12. Best running long jump: 6m

24
  1. 6’0
  2. 158lbs
  3. ectomorph, about 9-10% body fat
  4. 60m- 7.58
  5. 100m- 12.19 (last season, horrible time; 11.6 as an estimate now)
  6. 200m PB- 25.31
  7. 300m- 43.10
  8. 1RM Squat- at least 300
  9. 1RM Bench Press- about 160
  10. 1RM power clean- probably about 150lbs, could be more
  11. Best Standing long jump- I think it was somthing like 3.19m
  12. Best running long jump- never did one
25
  1. height - 5’9" / 5’10"
  2. weight - 165
  3. Are you fat? - No
  4. 60m PB - duno
  5. 100m PB - 11.73
  6. 200m PB - 24. something (check sig for both)
  7. 400m PB - Oh god, probably like a minute +
  8. 1RM Squat - I’d say late 200s
  9. 1RM Bench Press - about 180
  10. 1RM power clean - low/mid 100s
  11. Best Standing long jump - 2.50
  12. Best running long jump. - 3.90 (I’m a terrible long jumper)
26

6" 1’

155 lbs

9-10% bf

55m 7.0h
100m 11.8
200m 23.6-9
400m 51.3h

bench 140lbs

squat 300lbs

clean, 135

standing long jump 8ft <— I wonder what that is in meters…
running long jump 17ft

27

Are you new to OL’s? I can only squat 2/3 of what you do and can hip snatch 135 for reps.

28

5-10.5
167lbs
my times are under my old shitty coach
my lfits are under my new coach
60m 7.32
100m 11.07
200m 22.12
400m 49.63 (48.6 split)
bench 205
sqaut 290 full 350 half
clean 220
snatch 145

29

Mr Zenonth, Correct me if am wrong but you stat show under you shitty coach did you use to do a lot of Crap work like 6x600m? ha ha ha ha…

30

yes was my first season i engage in olympics

31

Komy…your 60m and 100m and 200m times don’t add up… U must have a terrible start and a searing/strong finish. Would this be correct? When/where did you run 10.66/10.61?

32

lol i’ll post u some crap post workouts tommorrow
and we’ll all have some good laughs

33

I’m a 20yr old girl, training for 4 years :slight_smile:

  1. 163cm/ 5’4"
  2. 123lbs
  3. Mesomorph/16.5% bf
  4. 60m- 7.74s
  5. 100m 12.03s
  6. 200m 25.80s
  7. 400m PB-I can only just about manage 200m!
  8. 1RM Squat 130kg/ 286lbs
  9. 1RM Bench Press 62.5kg/ 137.5lbs
  10. 1RM power clean 75kg/ 165lbs
  11. Best Standing long jump 2.65m
  12. Best running long jump 5m
34

Sorry Standing lj is 2.50m not 2.65m, copied that from above by mistake!

35

lol for all those who want a good laugh
here’s a typical week with my old coach

Monday
4x4 wheelchair ramp run up jog back. the 4x2 half allout sprints(the ramps uneven and wet)(weights)
Tuesday

1x500 6 minutes 3x(300+300) 4 between reps 6 betweens ets
200+200 2 mins 6 min set

WEdnesday Plyos
some gay circuit

Thursday
2x2x2150 6-8 min rest b/t sets 4 between reps

Friday off

Sat Block on cement inside in rummers
2x40 2x50 1x60

Sunday mos ridiculous sprint workout ever

200+200+200 Jog the previous distance between reps 2-3 b/t sets
200+200+200
200+200+200
100+100+100
100+100+100

I made it 1.5 years of that stuff before my bodyf ell apart!

lol
his other favorite tuesday workouts include

2x3x300 5 min reps 8 min sets
2x2x600+600 2 mins and 6 mins

and
1x500 6 mins
3x300 5 mins
2x200+200 2 mins

36
  1. 5’9"
  2. 160
  3. around 10% bf give or take a couple percent
  4. 60m PB: 7.69 FAT
  5. 100m PB: 11.93 FAT (11.6 ht) (110: 15.0)
  6. 200m PB: 24.8 ht (after a 300mh hahaha)
  7. 400m PB: – (300ih: 41.99 FAT)
  8. 1RM Squat: 235
  9. 1RM bench: 205
  10. 1RM power clean: 185 clean
  11. Best Standing long jump: 6 or 7 feet havent done it since elementary
  12. Best running long jump: 15’6"?
37

I don’t understand!!
Some of you guys are posting (IMHO) high squat figures relative to body weight…are they really ‘Tops of thighs parallel to ground’?
I must be as weak as a kitten!!
AS A FORTY YEAR OLD:

ectomorph
145 pounds
b/fat 9%
60m 7.47
100m 11.7
200m 23.3
400m 52.9 (not trained for)
Squat (parallel) 100 to 110 kgs (220 to 240lbs)
power clean 82.5kgs (181lbs)
bench 100kgs (220)
SLJ 2.85 (9ft)
VHJ 66cms (26inches)

38

wat makes these results inaccurate is the fact that the days sould be listed when the runs were done so as to give more understanding of the times. first of all my 200 sucks and i never trained for it but doing so this fall. the 7.18 i ran back in 2002 in kuwait, was my first and only proper 60m run. electrnically timed but was outdoors. then i ran a windy 10.61 in summer 2003 in northern ireland in mary peters track. i got injured fater this an ran another 60m trial in feb 2004 but wasnt recovered well yet so only managed a 7.30. think my training times show i can do an easy sub 7, maybe even sub 6.9, all depends on the lifting

39

  1. height: 5’8’’

  2. weight: 173

  3. 12.8% body fat

  4. 60m pb: 7.18

  5. 100m pb: 10.37

  6. 200m pb: 20.8

  7. 400m pb: don’t run it but post a 48.7 relay split

  8. 1RM squat: 375

  9. 1RM bench: 305

  10. 1RM snatch 140

40

That is a cooking 100/200 man congrats! Why is the 60m slow in comparision? 10.3s should be what 6.60-6.70s in the 60m?