i would follow jmans advice. ive only gotten faster as i got bigger. at 5’11" and 163 you could definateley benefit from another (upto) 20 pounds. olympic 100m runners are USUALLY 5’9-6’ and weigh 165-185 from what ive seen.
It is my understanding that muscle size determines absolute strength while CNS(Central Nervous System, basically controls all muscular actions) capabilities determines its functionality(max strength, speed strength, strength speed, ballistic strength, etc). So I was just pondering what about an employment of a program where rather than using max strength loads and rep ranges, use hypertrophy rep ranges for specific areas. Here is what I was thinking.
Day 1
- Acc. Dev.(Acceleration Development, work on improving your accerleration)
- Form of Speed Resistance Training(vary from cycle to cycle with med ball throws, oly lifts, different forms of plyometrics, etc)
- Gymnastics movements for upper body strength(there are many variations of these bodyweight exercises that decreases leverage and also possibly a weight vest could be worn to increase resistance for very advanced athletes?)
Day 2
Tempo(Used as a form of recovery, technical practice, improvement of cardiovascular system, and conditioning)
GPP Bodyweight exercises(ie push up, dip, squat, pull ups, etc)
Day 3
- Special Endurance
- Form of hypertrophy training for lower body(deadlift variations, squat variations, to build up muscle hypertrophy in specific areas, lower back, hams, glutes mainly, along with a knee flexon exercise with the same purpose)
Day 4
Repeat Day 2
Day 5
- Max V
- Limit Lower Training(heavy clean and/or jerks, these are heavy enough to develop limit strength)
- Gymnastic movements
Day 6
Repeat Day 2
Day 7
Rest
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I think this plan would give sufficient upper body development and strength, while keeping the upper body as lean and light as possible while allowing for the required upper body development of a sprinter(gymnastics movements).(They dont, thats the purpose of the gymnastics movements, to build the strength required without mass, thats why they would be of interest to a sprinter, to develop the upper body strength to hold the proper sprint position without as little mass gain as possible)
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While the hypertrophy training will not only unload the nervous system, it improves the absolute strength for the most important muscles in sprinting(ham, glutes, low back) (Disregard this, I am still doing hypertrophy training, but changed my mind on this, but absolute strength is the highest force your muscle can put out, and there are two types of exercise, muscularly challenging and CNS challenging, when you do one it normally isnt as a big a stress on the other so it unloads it or gives it a kind of active rest)
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the speed training on the track and in the weight room along with the max strength training will lower the strength deficit, making the hypertrophied muscle functional.
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While the idea of days between CNS intensive days is to work on technical aspects, i think the body weight exercises would be a very nice addition as they would work on general fitness and muscular endurance, as well as a good restoration method by pumping blood into muscles and joints to help repair connective tissue and muscle.
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As for the core issue, the gymnastics movements require tremendous core strength and endurance, so I thought this could save training time perhaps as improvement in gymnastics movements(via length of time help, number of repetitions done, weight of weight vest used) would not only be an expression of increases strength in specific muscles, but the core as well for it is able to hold more, or longer in a good position. Light core work could be done on tempo days still however.(core strength refers to the abdomals, as I put it, so I am talking about the endurance your core has as far as its strength)
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Thoughts on this idea?
Hope this helped, ask away Blaze.
how come you don’t want to hypertrophy the quads??? won’t squat variations hypertrophy the quads??? is 3x10 deadlifts of 135lbs a good amateur workout??? what exercise really builds the glutes???
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Because p-chain rules all, it is the most active by far during all phases of the sprint, the quads will gain enough strength without size to play their role. no thats a bad workout.
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low reps, higher weight, cluster sets, w/e, dont go above six, especially the deadlift, hard to keep good form, plus will not yield the desired effect.
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What I would suggest is accentuating the eccentric, resting 5-10 sec, then doing it again for 6 reps, then taking a 3 min rest, and doing it for 1-2 more sets.
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P-chain exercises build the glutes(deadlift variations and assistance exercises are what I would use).