Sorry if i annoy ye but i really am at my wits end. i think im doomed to be slow all my life.
well here goes: im 22, 5’10, 180 - 183lbs (scale says 12% BF but i can see a full 6 pack so i reckon 10%)
Ive been playing sport all my life but was always the fattie in the corner and only last yr really got my act together. I went from 20% BF to my current weight and started training hard but not smart. Very irregular and no pattern.
Around xmas i got my act together and started to follow a good program as follows
Major Lifts
Week 1: 3x3
Week 2: 5x5
Week 3: 5-4-3-2-1
Week 4: 10-8-6
Week 5: repeat over at Week 1
note: for weeks 2 and 3, supplementary lifts will be 2 sets of 10-12
Monday
Major:
Squat
Incline Press
Supplementary:
Straight Leg Deadlifts 3 x 10
Split-Legged Squats 2 x 10 (each leg)
Dips 3 x 10
Glute-Ham or Reverse Hyperextensions 2 x 10 (have to see what gym has)
L-raise/Ext. Rotate/Straight Arm Lower 2 x 15
An hour or two after workout:
Power Skips 2 x 20yds
Bounding 2 x 20yds
Flying 30â¤^™s (30 Yard Buildup) 4x
Pro Agility Drill 4x
40yd sprint 5x
Squat Jumps 3 x 10
Tuck Jumps 3 x 10
Explosive Push-ups 4 x 5
Box Jumps 3 x 10
Tuesday
Tempo Run - 9 x 100 yards
Jumping Jacks 30 seconds
Split Shuffles 30 seconds
Burpees 30 seconds
Mountain Climbers 30 seconds
Wednesday
Major:
Deadlift
Hang Clean
Supplementary:
Overhead Squat 3 x 10
Wide-Grip Pull-ups 3 x 10
Lying Triceps Extension 3 x 10
Sled 45 Degree Calf Press 3 x 10
Barbell Row 3 x 10
An hour or so after workout:
Power Skips 2 x 20yds
Bounding 2 x 20yds
Flying 30â¤^™s (30 Yard Buildup) 4x
Pro Agility Drill 4x
40yd sprint 5x
Thursday
Tempo Run - 9 x 100 yards
Jumping Jacks 30 seconds
Push-ups 30 seconds
Sit-ups 30 seconds
Lunges 30 seconds
Friday
Major:
Front Squats
DB Bench Press
Supplementary:
Power Press 3 x 10
Straight Leg Deadlifts 3 x 10
Barbell Curl 3 x 10
Balance Snatch 3 x 10
Y-T Dumbell 2 x 15
An hour or two after workout:
Power Skips 2 x 20yds
Bounding 2 x 20yds
Flying 30â¤^™s (30 Yard Buildup) 4x
Pro Agility Drill 4x
40yd sprint 5x
Squat Jumps 3 x 10
Tuck Jumps 3 x 10
Explosive Push-ups 4 x 5
Box Jumps 3 x 10
Saturday
Tempo Run - 9 x 100 yards
Jumping Jacks 30 seconds
Sit-ups 30 seconds
Burpees 30 seconds
Toe Crunches 30 seconds
Sunday
Rest
Now this to me seems like a good program. intense and maybe too much upperbody for a sprinter but i need it for my sport.
Now my problem is my times : My best mile is 5:30, 1200m is 4 mis flat, 400m = 63s, 200m 27.3s, 100m = 13 flat, 40 yrds = 5.2s
These are crap, ill make no bones about it. im almost in tears here thinking about em. ive been breakin my ass training and still miles off even a mediocre pace.
I stretch very well, lift big, eat well take loads of protein and get my creatine too.
I can squat 150kg, clean 90kg, hang clean 80kg, bench 110kg. I can do heaps of glute ham raises to parallel no probs, so theres no prob with my strength
Now the one thing im thinking is i may be too heavy but some 16st rugby players can clock 10.8 for the 100. dammit brock lesnar, all 300lbs of him can clock 4.7s in the 40.
Another thing is i self time myslef and always seem to go a bit after the watch. i think if i had a guy to time me id go a bit faster cause i could explode from blocks
also i dont have running shoes with spikes so they might be worth a few hundreds.
im really busting my ass to get up onto the balls of my feet but it all takes time
But my problem/question is are some ppl doomed to be slow forever? Or could there be something wrong with my technique thats holding me back.
I dont have access to a coach either.
can anyone spot anything glaringly wrong with my routine because im at my wits end.