oly lifts for sprint warm up??

[ACBarchJr]

my question is more of a hypothetical one as opposed to a realistic one, but…

when doing olympic lifts, particularly the snatch, and i am in the later stages of my warm up sets, i feel so charged up and bouncing and ready to run. i feel so jittery and explosive. in fact i just tested my vert and had a pr of that and it was in the middle of a set of doing snatches. my questions is, could this somehow be incorporated into a warmup for better sprint performance or should i be getting this feeling from the sprint warmup. i only feel this good when doing the oly lifts and before i go really heavy. anybody else experience this, could this work?

[xlr8]

Sounds like the olympic lifts are potentiating your nervous system.

I don’t think that lifting is the only way to get this potentiation. Certainly that would be one of the goals of the later stages of a good track warmup.

[speedz]

Some related info…
http://www.pponline.co.uk/encyc/complex-training.html

[epote]

couldnt you do the same thing by doing a few block starts?

actually, i do olys whenever possible before sprint, but usually very light, they tend to loosen my back, im proprioceptivle tence there:(

[mortac8]

@ACBarchJr

my question is more of a hypothetical one as opposed to a realistic one, but…

when doing olympic lifts, particularly the snatch, and i am in the later stages of my warm up sets, i feel so charged up and bouncing and ready to run. i feel so jittery and explosive. in fact i just tested my vert and had a pr of that and it was in the middle of a set of doing snatches. my questions is, could this somehow be incorporated into a warmup for better sprint performance or should i be getting this feeling from the sprint warmup. i only feel this good when doing the oly lifts and before i go really heavy. anybody else experience this, could this work?

I have done this alot lately. In fact, my PB in training 30m came after a hang clean max effort.
I feel my workouts flow the best when I do:

• olympic lifts from the hang
• sprint
• squat, bench

I think any work that gets you revved up (and not tired out) can have a place before sprinting. Just my 2 cents…

[ACBarchJr]

@mortac8

I have done this alot lately. In fact, my PB in training 30m came after a hang clean max effort.
I feel my workouts flow the best when I do:

• olympic lifts from the hang
• sprint
• squat, bench

I think any work that gets you revved up (and not tired out) can have a place before sprinting. Just my 2 cents…

thanks for all the good answers guys. now how would i go about incorporating this into a warmup during competition when weights arent available. are there other ways of achieving this without weights? because i certainly dont get this feeling when i do my normal warmup which could be the problem.

[mortac8]

@ACBarchJr

thanks for all the good answers guys. now how would i go about incorporating this into a warmup during competition when weights arent available. are there other ways of achieving this without weights? because i certainly dont get this feeling when i do my normal warmup which could be the problem.

Maybe you could try some jumps or even med ball throws. Before a race, I will usually do a few sets of hops up the stadiums steps (ex: 5 sets up an area of 10 steps). I do a set hopping one step at a time, then 2 steps, then 3, then 4…
You can really get some good explosion work out of this when you’re taking several steps at a time. You can also time yourself to see how long it takes to complete the 10 steps.
Have you run any meets lately?

[ACBarchJr]

@mortac8

Maybe you could try some jumps or even med ball throws. Before a race, I will usually do a few sets of hops up the stadiums steps (ex: 5 sets up an area of 10 steps). I do a set hopping one step at a time, then 2 steps, then 3, then 4…
You can really get some good explosion work out of this when you’re taking several steps at a time. You can also time yourself to see how long it takes to complete the 10 steps.
Have you run any meets lately?

thanks for the advice. i will certainly try that as my current warm up has nothing like that, which was obviously the problem. as for running meets, i didnt run any outdoor meets, but i trained as if i was going to, just there were few open meets in my area outdoors as opposed to a bunch indoors.

[xlr8]

I like doing “dive starts” into the high jump mat. Simply set up your blocks a couple meters from the mat, then on command explode out. Drive your arms and get full extension from your legs. Land on your stomach on the mat. Don’t wind up, simply flow and explode out of the blocks.

Another option is to do med ball dives. Same general idea. Start with a med ball at chest height, squat down and then drive the ball forward, extend your arms, throw the ball and dive forward with your legs. Go at a low angle and land on your stomach.

I think Charlie talks about both of these exercises in his books and vids.

[vabo74]

@xlr8

I like doing “dive starts” into the high jump mat. Simply set up your blocks a couple meters from the mat, then on command explode out. Drive your arms and get full extension from your legs. Land on your stomach on the mat. Don’t wind up, simply flow and explode out of the blocks.

Another option is to do med ball dives. Same general idea. Start with a med ball at chest height, squat down and then drive the ball forward, extend your arms, throw the ball and dive forward with your legs. Go at a low angle and land on your stomach.

I think Charlie talks about both of these exercises in his books and vids.

yes, these exercises with med balls are in gpp’s dvd (and other ones)
a question: weights of med balls for these ones?

[John]

@xlr8

I like doing “dive starts” into the high jump mat. Simply set up your blocks a couple meters from the mat, then on command explode out. Drive your arms and get full extension from your legs. Land on your stomach on the mat. Don’t wind up, simply flow and explode out of the blocks.

Another option is to do med ball dives. Same general idea. Start with a med ball at chest height, squat down and then drive the ball forward, extend your arms, throw the ball and dive forward with your legs. Go at a low angle and land on your stomach.

I think Charlie talks about both of these exercises in his books and vids.

are you talking about these in general training or as part of your warmup pre race?

One of the things I have been pondering is the use of bench press a few hours before a race / speed session. Charlie has said he uses bench press a few days out from a race as a safe non invasive form of CNS stimulus.
It is understood lower level athletes can’t stimulte the CNS to the same level as elite athletes and this is given as the reason they need less time to recover from racing (elites up to 12 days). Using this information would it be safe to assume the reverse happens and you can move the weights CNS primer closer to the event for a lower level athlete so that instead of days you are talking hours?
Maybe the best way is simply to test it out

[ACBarchJr]

@xlr8

I like doing “dive starts” into the high jump mat. Simply set up your blocks a couple meters from the mat, then on command explode out. Drive your arms and get full extension from your legs. Land on your stomach on the mat. Don’t wind up, simply flow and explode out of the blocks.

Another option is to do med ball dives. Same general idea. Start with a med ball at chest height, squat down and then drive the ball forward, extend your arms, throw the ball and dive forward with your legs. Go at a low angle and land on your stomach.

I think Charlie talks about both of these exercises in his books and vids.

those sound like some good ideas, now where would you put this in your warmup, also would you do it for prelims and finals or is that not necessary??

[xlr8]

@ACBarchJr

those sound like some good ideas, now where would you put this in your warmup, also would you do it for prelims and finals or is that not necessary??

I would put them late in the warm up. Seems to me that the prelims would provide sufficient stimulation for the finals.

[Blinky]

@ACBarchJr

my question is more of a hypothetical one as opposed to a realistic one, but…

when doing olympic lifts, particularly the snatch, and i am in the later stages of my warm up sets, i feel so charged up and bouncing and ready to run. i feel so jittery and explosive. in fact i just tested my vert and had a pr of that and it was in the middle of a set of doing snatches. my questions is, could this somehow be incorporated into a warmup for better sprint performance or should i be getting this feeling from the sprint warmup. i only feel this good when doing the oly lifts and before i go really heavy. anybody else experience this, could this work?

I do some single legged bounds and explosive push-ups to stimulate the nervous system before sprinting.

[lkh]

@Blinky

I do some single legged bounds and explosive push-ups to stimulate the nervous system before sprinting.

I do some light plyos as part of my warmup. These are normally 1 set of bounding drill (5 contacts each leg) and 1 set of long jumps (5 bounds), for a total of 10 contacts per leg. I picked up some things from the jumps coach at UC Irvine where I train, and when I experimented with these things during my warmup, my 30m starts improved by some tenths. So the plyos are now part of my normal warmup, including when I race.