Take a look at these lifting workouts. They are not complete, but you can have a general idea of what I am doing. Are the workout adaquate for a sprinter. If you take a look at the lifts that I had done in the training journal minus the olympic lifts and squats I was doing more of a mass building workout. Which in the end would have made it more difficult for me to get down the track. Let me know what you all think!
Weeks 1-2: Basic Strength and hypertrophy
Sets Reps
Day Order Exercise Min/Max Min/Max Rest(s)
M 1a Back Squat 3 / 4 8 / 8 90
M 2a Step up 3 / 3 6 / 6 120
M 3a Seated row 3 / 4 8 / 8 90
M 4a Bent over DB flye 3 / 3 6 / 6 90
M 5a EZ bar bicep curl 3 / 3 8 / 8 90
M 6a Hanging leg raises 3 / 3 8 / 12 120
Min/Max Min/Max Rest(s)
T 1a Bench press 3 / 4 8 / 8 90
T 2a Flat DB flye 3 / 3 6 / 6 120
T 3a DB shoulder press 3 / 4 8 / 8 90
T 4a DB lateral raise 3 / 3 6 / 6 90
T 5a DB skull crushers 3 / 3 8 / 8 90
T 6a Decline bench crunches 3 / 3 15 / 30 120
Min/Max Min/Max Rest(s)
H 1a Front squat 3 / 4 8 / 8 90
H 2a RDL 3 / 3 6 / 6 120
H 3a Front lat pulldown 3 / 4 8 / 8 90
H 4a DB pullover (keep back flat) 3 / 3 6 / 6 90
H 5a Incline bench DB curls 3 / 3 8 / 8 90
H 6a Body curls 3 / 3 9 / 12 120
Min/Max Min/Max Rest(s)
F 1a Incline DB Press 3 / 4 8 / 8 90
F 2a Incline DB flyes 3 / 3 6 / 6 120
F 3a Upright row 3 / 4 8 / 8 90
F 4a DB arc row 3 / 3 6 / 6 90
F 5a Cable tricep pushdown 3 / 3 8 / 8 90
F 6a Russian twist on swiss ball 3 / 3 10 / 15 120
Weeks 3-4 Sets Reps
Day Order Exercise Min/Max Min/Max Rest(s)
M 1a Power clean 3 / 3 5 / 5 180
M 2a Back squat 3 / 3 6 / 6 120
M 3a Bent over DB row 3 / 3 6 / 6 120
M 4a DB swim 3 / 3 6 / 6 120
M 5a Hammer grip bicep curl 2 / 3 8 / 8 90
M 6a Hanging leg raises 3 / 3 8 / 12 120
T 1a Push up throws 3 / 3 5 / 5 180
T 2a Bench Press 3 / 3 6 / 6 120
T 3a Machine chest flyes 3 / 3 6 / 6 120
T 4a DB Arnold press 3 / 3 6 / 6 120
T 5a EZ bar skull crushers 2 / 3 8 / 8 90
T 6a Twisting med ball throws 3 / 3 6 / 6 120
H 1a Hip sled throw 3 / 3 5 / 5 180
H 2a Front squat 3 / 3 6 / 6 120
H 3a RDL 3 / 3 6 / 6 120
H 4a Chin ups (add wt. If needed) 3 / 3 3 / 6 120
H 5a Med. Ball wood choppers 2 / 3 8 / 8 90
H 6a Body curls 3 / 3 3 / 12 120
F 1a Split jerks 3 / 3 5 / 5 180
F 2a Decline DB press 3 / 3 6 / 6 120
F 3a Dips (weighted) 3 / 3 6 / 6 120
F 4a DB cobra 3 / 3 6 / 6 120
F 5a Rope tricep pushdown 2 / 3 8 / 8 90
F 6a Standing good mornings 3 / 3 6 / 6 120
Week 5 Unloading, make all the exercises challeging, but not failure. Sets Reps
Day Order Exercise Min/Max Min/Max Rest(s)
M 1a Power clean 2 / 3 3 / 3 120
M 2a Back squat 2 / 3 4 / 6 120
M 3a Front lat pulldown 2 / 3 4 / 6 120
M 4a Body Curls 2 / 3 6 / 8 120
H 1a Close grip snatch 2 / 3 3 / 3 120
H 2a Bench Press 2 / 3 4 / 6 120
H 3a DB shoulder press 2 / 3 4 / 6 120
H 4a Med ball throws (your choice)2 / 3 6 / 8 120
Week 6- 7 Basic power and strength
Sets Reps
Day Order Exercise Min/Max Min/Max Rest(s)
M 1a Power clean 4 / 4 4 / 5 120
M 2a Back squat 4 / 4 6 / 6 120
M 3a Over head barbell row 4 / 4 6 / 6 120
M 4a RDL 3 / 3 6 / 6 120
M 5a EZ bar bicep curls (go heavy) 3 / 3 6 / 6 120
M 6a Body Curls 3 / 3 3 / 12 120
W 1a Close grip snatch (for warmup) 3 / 3 5 / 5 120
W 2a Incline DB press 4 / 4 6 / 6 120
W 3a Standing barbell shoulder press 4 / 4 6 / 6 120
W 4a Close grip bench press (triceps) 4 / 4 6 / 6 120
W 6a Twisting med ball throws 3 / 3 8 / 8 120
F 1a Jump squat (30% of squat max)4 / 4 5 / 5 120
F 2a Step - ups 3 / 3 6 / 6 120
F 3a Front lat pulldown 4 / 4 6 / 6 120
F 4a Flat DB chest flyes 4 / 4 6 / 6 120
F 5a Standing good mornings 4 / 4 6 / 6 120
F 6a Bi’s and Tri’s optional (you choose) 2 / 3 6 / 8 120
Week 8-9 has more of the same basic power and strength. It includes
Power Clean, Back squat, over barbell row, RDL, EZ bar bicep curls, Body curls on Monday. Wednesday has Close grip snatch, Incline DB press, Standing barbell shoulder press, Close grip bench press (triceps), Body curls. Friday has Jump squat 30% of squat max, ste up same as last week, Front lat pulldown, Flat DB chest flyes, Standing good mornings, Bis and Tris optional.
Let me know what you all think.