LSU Wk 1

Mon:
Warm Up: A

Acceleration:
6x30m

MultiJump:
Bx20m
Cx2

Weights:
Day 1

Shot Throws: Ax5
(First 2 exercises)

Cool Down: A

Tue:

Warm Up: B

General Strength:
RI=20” on / 20” off

Body Build:
Day 2
30 reps/40 seconds

Extensive Tempo:
(Parade Grounds)
g1
-6x30" w/jog 1’
g2
-6x40" w/jog 1’
g3
-6x1’ w/jog 2’

Cooldown: B

Wed:
Warm Up: D

Hurdle/Lunge/Bound/Drill/
Ab/Remedial Circuit
-4 circuits

Weights:
Day 2

Shot Throws: Ax5
(First 2 exercises)

Cooldown: C

Thur:
Warm Up: C - BSR

Body Build:
Day 2
30 reps/40 seconds

Stadiums:
RI=2:30
-2xtriple
-1xsingle
-2xdouble
-1xbleacher

Cooldown: B

Fri:
Warm Up: D

Jump Run: B
(soccer field)
-drills x 4 each
-g1 run 1’
-g2 run 1’20"

(No jumps)
-g3 run 2’20"

Cooldown: BSR

sat:

Warm Up: B

Hills:
RI=2’
g1-5 hills
g2-6 hills
RI=1:30"
g3-7 hills

Weights:
Day 3

Shot Throws: Ax5
(Last 2 exercises)

Cooldown: D

Will post Xman strength training workout.

Day 1

Snatch 4x5 @ 107

Power Clean 3x7 @ 172

Bench 3x10 @ 151

Squats - Deep 3x6 @ 190

Day 2		

Hang Snatch 3x5 @ 78

Power Clean 3x5 @ 146

S.Leg Squat (each) 3x8 @ 86

Bent Leg Deadlift 3x7 @ 122

Walking Lunge 3x12 @ 40

Day 3		

Hang Clean 3x5 @ 133

Seated Military Press 3x5 @ 124

Lunge Jump 3x10 @ 20

Alternating Lat Pull 3x10 @ 50

St.Leg Deadlift 3x5 @ 122

I have the whole annual plan but please don’t message me because I will not share, I promise my guy I wouldn’t.

wk 4
mon
Warm Up: E

Tests:
SLJ x 2
STJ x 2

General Strength:
A & Cx1

Cooldown: A

tue
Warm Up: B

Hurdle Mobility:
A&B x 6h

Tests:
BLF x 2
OHB x 2

Power Clean

Cooldown: B

wed
Warm Up: D

Tests:
Bench Press
Power Clean

Weights:
Day 1

Cooldown: E

thur

Warm Up: C & BSR

Body Build:
Day 2

Start position
-40m x 2

General Strength:
A & Cx1

Cooldown: A

fri
Warm Up: D

Weights:
Day 3

Hurdle/Lunge/Bound/
Drill/Ab/Remedial/
Medicine Ball Circuit
-4 circuits

Shot Throws: Ax4

Cooldown: B

sat
Recruit and Rest

wk 14: weights
Day 1

Power Clean 2x6@ 186
2x4 @ 199

Hang Clean 3x4 @ 186

S.Leg Squat (each) 1x8 @ 137
(wo/box) 1x6 @ 146
1x5 @ 156

Clean Shrug 3x4 @ 172

Bench 1x8 @ 179
1x8 @ 193
2x5 @ 206

Speed Squats 3x8 @ 171

Day 2		

Rep Jerk (1-6) 2x6 @ 151
(1-4) 2x4 @ 165

Snatch 3x4 @ 193

Squats 1/4 1x8 @ 312
1x6 @ 322
1x5@ 332

Clean & Jerk (1-1) 3x4 @ 137

Bench 1x8 @ 179
1x8 @ 193
2x5 @ 206

Squats Deep 3x6 @ 215

Day 3		

Power Clean 2x6 @ 186
2x4 @ 199

Clean & Jerks(1-4) 3x4 @ 117

St./Bt.Leg Deadlift 1x8 @ 142
1x6 @ 152
1X6 @ 161

Hang Snatch 3x5 @ 117

S.Leg Squats (each) 1x8 @ 127
(w/box) 1x8 @ 137
2x5 @ 146

Speed Squats 3x10 @ 171

Any thoughts on these weights?

wk 41
Day 1

Power Clean 5x8@ 133

Speed Squats 1/2 5x5 @ 133
After each set do-> 3xHH Static

Squat Deep 3x6@ 133

Standing Good Mornings
Bent-> 2x6
Straight-> 2x6

Day 2		

Snatch 3x5 @ 138

Clean Shrug 2x5 @ 172
1x5 @ 186
1x5 @ 199
1x5 @ 212

Bench 2x5 @ 220
1x5 @ 234

St./Bt.Leg Deadlift 4x5 @ 98

Squats 1/4 3x5 @ 228
After each set do-> 3xHH Dynamic

Day 3 		

Hang Clean 2x6 @ 186
1x6@ 199

Cleans & Jerk (1-3) 2x3 @ 137
(1-2) 2x2 @ 146
(1-2) 1x2 @ 156

Lunge Jumps 3x20 @ 20

Military Press 3x8 @ 45

Standing Good Mornings
Bent-> 2x8
Straight-> 2x8

Evidence on the side that most sprinters are not freaky strong. He’s not weak at all but not freaky strong like many think every sprinter is or has to be. That’s probably the amounts Asafa and Usain can lift.

Too bad Xman is a complete dumbass he could be up there with those guys.

Body Weight:	195
	
Power Clean 1-rep max:	265
	
Bench Press 1-rep  max:	275
	
Squat Projected 1-rep max:	380

Any thoughts fellas on the high reps on the ol’s?

For what I saw…many exercises were very dynamic…thus the small poundage on cleans, and a good 1rm.( very good if it is a real power clean…not if it is a football…just touch the chest clean)

The last 8 weeks or so of the season they are doing 5x8x135 on cleans…???

About what you hear most real sprinters lift.

Ato said when he was at HSI he had the highest bench at 320 lbs. 5’9 175. His words, not someone who knows someone who was there.

Comments from the lsu workouts, sounds like CF:

Travel to NCAA

This is a day for you to hydrate well and rest your mind and body. Remember, all you need to do is perform at a level equal to your seasonal best. Do not try to do more or get uptight, it is a track meet at a place you have already competed this season.

Drink a whole lot of water and some electrolyte such as powerade or gatorade this week!!!

Week 19: Indoor

mon
Warm Up: E

Acceleration: (30m)
1 set
-3 x stick drill
-4 x blocks (3h)

Speed Endurance:
RI=1:10
g1-2
400 hardway (8x50)

Multi Jump: Cx2

Weights:
Day 1

Shot Throws: Cx3

Cooldown: E

tue
Warm Up: B-BSR

Body Build:
Day 1

Special Endurance I:
RI=Full
g1h,g1-2x90
W @ 10.7
M @ 10.0
g1-1x150
W @ 18.5
M @ 17.8
1x100
W @ 12.5
M @ 11
Special Endurance II:
RI=Full
g2-1x350
W @ 50 (14-28-43)
M @ 44 (12.5-25-38)
1x250
W @ 34 (13.3-26.7)
M @ 30 (12-24.5)
RI=3:00/SI=5:00
g3-3x500 DA
W @ 300@55
-3x300 NS
W @ 200 @32

Cooldown: B

wed
Warm Up: D

Hurdle Mobility:
A&Bx1

Abdominals:
Odd # A&Bx50

Medicine Ball:
A,B&Cx15

Remedials: Ax10

Weights:
Day 2

Cooldown: D

thur
Warm Up: B-BSR

Body Build:
Day 2

Contrast Training:
2 x 30m accelerator
1 x 60m assistance (g1h and g1 only)
2 x 30m blocks (3h)
2 x 40m blocks (4h)

Speed Development:
RI=5:00 Sprinters
1 x In & Outs
g1-2 x 15m peak
g2-3 x 15m peak

RI=5:00 Hurdlers
(W @ 30"/M @ 39")
1 x 5h

Special Endurance:
RI=Full
g1, g1h- 2 x 90
W @ 10.5
M @ 9.5
g1- 1 x 250
W @ 35 (13.5-27)
M @ 31 (12.5-25)
1 x 150
W @ 19 (13)
M @ 17 (11.5)
g2- 2 x 250
W @ 35 (13.5-27)
M @ 31 (12.5-25)

Intensive Tempo:
RI=2:30
g3-6x200 declining
W @ (32-27)

fri

Warm Up:
Hurdle Mobility:
-5x10h alt. leg w/o’s
-Competition #1-3
Acceleration:
g1, g1h-3x30 blocks
g2-3x30 turn blocks

Technical:
4x4 exchanges

Cooldown:
Competition

sat
8:15 Shake out
Warm Up: E

Weights:
Competition

Cooldown: E

9:00 Team Breakfast

Women:
KB->60
AB->60h/300 hardway
JB->60
MC->60/200
SF->60/200
BH->200/4x4
DL->200/4x4
TM->60
CM->Train
BM->200/4x4
SN->400/4x4
JO->60h
CR->400/4x4

Men:
AA->60
XC->Training session
RD->4x4
RF->60h/300 hardway
TH->Training
IP->4x4
MR->4x4
MS->Train
RT->60
SW->4x4
KW->60

sun:
Rest and Treatment

Preseason weights:
Day 1

Snatch 2x10 @ 78

Rep Jerk (1-10) 2x10 @ 59

Power Clean 2x10 @ 138

Bench 2x10 @ 138

Squats - Deep 2x10 @ 133

Alternating Lat Pull 2x15 @ 30

Front Lunge 2x15 @ 20

Upright Row 2x15 @ 35

Leg Extension 2x15 @ 30

Leg Curl 2x15 @ 30

Hip Flexor 2x15 @ 30

Day 2		
 	RI=30"	

Chin Up 2x20" BW

Prisoner Squat 2x20" BW

Push Up 2x20" BW

Step Up 2x20" 40

Seated Military Press 2x20" 96

Two Arm Curl 2x20" 30

Lunge Jumps 2x20" BW

Dips 2x20" BW

Dorsi Flexor 2x20" 30

Running Arms 2x20" 10

HANGING Eagles 2x20" BW

Day 3		

Power Clean 2x10 @ 138

Bench 2x10 @ 138

Squat - Deep 2x10 @ 133

Lat. Pull Down 2x15 @ 30

St.Leg Deadlift 2x10 @ 78

Hip Flexor 2x15 @ 30

Upright Row 2x15 @ 35

Toe Raises 2x15 @ 68

Dorsi Flexor 2x15 @ 30

Leg Extension 2x15 @ 30

Leg Curl 2x15 @ 30

When Dwain Chambers added 50kg (110 Ibs?)to his back squat, it did not improve his sprint times (as he mentioned himself).

Block clearance, acceleration phase, overcoming the inertia of your body is where max strength is key.

The stretch-shortening cycle during this phase is so fast that the kind of speeds needed for applying force requires the activation of elastic tissue within muscles, and the greater use of tendons such as the achilles and the ilio-tibial band. Undoubtedly this type of strength is the defining quality of the fastest 100m sprinters.

I know this, what’s your point?

Yup… and is this the xmans weight room numbers or some other random guy?

What???

RB34: “Will post Xman strength training workout.”

I think that was in RB34’s first post.

he also said he gained a bunch of weight. 20 pounds or something…

My whole point regarding the weight numbers was once again sprinters don’t have to bench 400 and squat 600 and probably the only one who ever got close to that was Ben Johnson. A lot of people think you have to be freaky strong or chase numbers. You just need some decent strength like Xman numbers. His numbers are what I would expect Bolt Powell Tyson Bailey etc. to lift. Very good strength levels but nothing freaky like everybody thinks. No bullshit 400 lbs benches.

Just from reading a lot of peoples posts and coaches comments and my own personal thoughts it’s common to think or hope that if they hit certain gym numbers they will be running super fast.