my 55 meter dash right now is a 7.6…(15 yrs old 180 5’9)im looking to improve my performance in the 55 meter dash…wether be lifting/technique or a certain workout/program…thanks
Are you familiar with charlie’s ideas? I find that if I write out a program I am going to do it, so i would tell you that the first step would be to put together a plan and stick to it. So if you could put together a workout schedule and post it then it would be easier for people here to help you.
pretty big for 15yrs old.
i can workout whenever after 3 oclock…so that’s not really a problem to me…if u could give me a certain workout to improve my performance i’ll highly appreciate it
i would go with something like this (if you have access to weights), warm up and form drills before every speed workout, including tempo.
sun-Tempo(6x200@less than 75%)
mon-8x50m hills,parallel squat 5x5, reactive (fast)glute ham raises 3x8, goodmornings 3x8.
tues-Tempo(10x100@less than 75%effort) easy
wed-3x30m,3x60m,3x90m. bench press 5x5, tricep extensions 3x8, bent over rows 4x8, lat pulldowns 3x8.
thur-Tempo(8x150@less than 75%)
fri-General Strength circuit, you can be creative with this ex:50pushups, 50situps,50bodyweight squats,15squat jumpsx4 rounds
sat-5x30m “flying sprints”(have a 10-15 meter build up zone, and sprint full speed in the 30 meter “sprint zone”.
-for the squats and bench press, pick a moderate weight that you can do without struggling too much, and every week try to do 10 more pounds. For all the accessory exercises pick also pick a moderate weight and try to add 5 pounds each week. If one week you cant get the weight on the first set, go back down to the weight from last week and try again next week.
-Tempo should be easy (it’s for recovery)
-It would also help if you could self-massage your leg muscles every night.
-Would anybody else care to critique what i have laid out for him.
It would also help if you had a rest day.
this is a program for RedEnvy. Do you think he needs a day of full rest without even Tempo?
Yes I think a rest day would be helpful as a mental break if nothing else.
looks good…any power cleans or deadlifts though?
power cleans are a good exercise, but i do not believe they are completely necessary. if you would like you could throw in some power cleans or deadlifts in with your upper body weights on thursday.
I didnt include any Special Endurance in that template because you said you wanted to improve your 55m, so if you wanted to improve your 100 or 200 you might want to change the schedule around a little to work in some longer sprints.
p.s.- could you keep me posted on your progress (when’s your next meet)?
i will no problem…its on March 3rd by the way…also the last one for our indoor(we dont have that many meets on our Indoor season because our coach believes Indoor is just Outdoor-prep and when that comes around im going to go work on my 100 m and 200
you should probably have some form of a taper the week before that meet (assuming its an important meet, because you said its the last of the indoor season)