He is not that big but he could be much faster if appropriate method were used.
I plan to use exercises I use with other athletes: Olys, squats, dead lift, bench, pull-up, military presses, rows, RDLs and some single leg stuff (bugarians, split squats, lunges…)… Ordinary multijoint barbell stuff
I think I read it somewhere…
Maybe to prevent energy for hypertrophy after the training… just to slighty refill glyco stores and provide proteins for recovery, but avoiding bringing energy for anabolic purposes…
That this makes sense?
Might reduce the number of lifts to let the amt lifted go up more and reduce to total volume of all lifts which can affect cross section even though each individual lift is within the low number range. I’d leave the diet alone.
He is NOT that big but he could be much faster if appropriate method were used.
I plan to use exercises I use with other athletes: Olys, squats, dead lift, bench, pull-up, military presses, rows, RDLs and some single leg stuff (bugarians, split squats, lunges…)… Ordinary multijoint barbell stuff.
He is SLOW so make him fast throught the ordinary stuff! How do you determine what is functional and non-functional muscle?
Though question…
If the increase in muscle mass (and BW) overcome increase in strength, thus reduces relative strength… also, increase in muscle mass without increase in explosiveness…
You can try:
increasing tempo work
longer special endurance runs
replace some weight work with expl med-ball and plyos
use olympic lifts inplace of power lifts
What’s his level, his stats? (sprints or BBall?) As long as he’s not elite level I wouldn’t worry about the exact composition of his leg muscles too much.
Guys can usually run 11.00-11.50 with “wrong” training, so even one season of Charlie’ type GPP can change your athlete to improve a lot.
Don’t take it personal, but coaching is far from being an exact science. So forget the over-theoretical approach and train your athlete for speed…from a more pragmatistic view (in other words: just use “appropriate methods” from now on…very much as you outlined initially):
a few basic mulit-joint lifts in low rep numbers (< 6) - concentrate on and keep max power
aerobic work (tempo)
a sound diet high in protein, but low in carbs like ountlined here quite often
and everything centered around specific training for his event
It will take some time, but his body will adapt and in one year time the ratio of non-functional to functional body mass will have changed to the athletes (and his sucesss) favour.
Generally: How much body mass is unfunctional? Look at Mo or Crawford! How much bodymass do they really need to run their times? Who will ever know? Only sucess can tell you that you’re right and like in their case at 9.79 or 9.88 something must be right
