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.
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)
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!!!
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)
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.
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.
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.