I love the people here. Everyone learns. 
Honestly for you, with the weightroom and track numbers you have I would really try to hit the weightroom hard, granted I focus on weightroom numbers a lot more than most people, I maybe more than I should.
Since you look like your still fairly new to the sport and lifting I wouldnt see a problem with you lifting hard say 4 times a week, I mean really hard, obviously more advanced people should probably stick to only around 2-3 days tough but until you get the intial strength in place I wouldnt worry about burning out too much.
In terms of sets and reps, I would always stick to multisets probably around 3 perhaps higher. In terms of reps for you you might want to do something like 8,6,4 or something similar so you can hit some of the hypertrophy as well as some max strength. Stick to lower reps for olympic lifts. I would really hit the squat as the main exercise and may not even worry about the olympics until after you get a really good base. Also early I would put a decent amount of ancillary work in place.
Personally, and I am sure this is where others would probably differ, at this point I would stick with something like 3x3x30m for sprinting and really focus on quality of the run, maybe put in some quick leg drills like ankling, single leg cycles, etc. Also maybe some single jumps like broad and vertical jump. That would be as far as I would go at this point. At the beginning I really believe in getting the explosiveness going, obviously you could run longer distances, but running a few 100’s in 13 or 14 seconds really isnt going to do much for you, after you get some good speed in place then I would start worrying about endurance work.
Whatever else you need just ask, and listen to others opinions as well, I am sure I am nowhere near the definative all knowing being on any of this.
thankyou for that, i will apply some of that.
my next thing i want to learn about is conditioning…
there is a thread i made in the Athlete Development asking about a ex-boxer and his conditioning routines. basically he mainly does bodyweight circuit routines to get mad conditioned. and i was wondering if i can do bodyweight circuit training to condition myself for 100m/long jump or just stick to tempo?
hey about that vid ill get the link tomorrow as I have no idea where it is now. Ill post it here soon enough its awesome.
ok, thanks heaps mate
Keep in mind your goals, a boxer and a sprinter have just about as different goals as you can get in sports. The goal of a boxer is to be conditioned enough to be able to through multiple near maximal punches for 10 rounds (well depending on the fight) on the other hand the goal of a sprinter is maximal sprint effort for 10+ seconds. The type of conditioning needed for each is completely different.
That being said I often substitute circuit training for tempo but as a means of recovery not as a means of conditioning. I will use weights that I dont have to overly exert myself with so as to not have the reverse effect of fatiguing the cns further.
At these early stages however you recovery times will probably only be very small as you dont have a large base built up yet where cns fatigue would become a problem, atleast that is my guess, obviously you will have to monitor your own fatgiue and not kill yourself if you are starting to burnout.
In short body circuits wont really benefit you compared to other training, and right now tempo will have an effect on your conditioning as you are still at a lower level of performance, but focus on the speed sessions the most.
thankyou for that. that was very informative
Program
Tomorrow i will post my training program and have a couple guys critique it.
basically i will do 4 weights session, 2-3 speed sessions and maybe a tempo or something. just basically.
Getting Pumped
I am really getting pumped to get back into my training and sprinting. i am sick of being a wannabe sprinter, i wanna be a sprinter. and sitting on my butt all day aint gunna get it done, am i right?
so all i gotta do is bust my a$$ in the gym to get my lift numbers/strength/explosiveness up. i just gotta move my legs as quickly as possible down the track (grass). i just gotta work hard at it.
I will admitt, i haven’t been training has hard or smart as i could of in recent months. but that is all changing starting monday. it will be the start of something new. something i have always wanted to do but never had a go. something that isnt well known around the area but that does not bother me.
for me, i am going to do my best. i have put that meet in the back of mind, even though i have written down my mistakes. but it is time to get some 100m training in, with a touch of long jump on the side until i find somewhere to do it.
im out for now cf.com, but i will be posting tomorrow…
Program
Split
Monday - Sprint Work / Weight Training (Lower-body)
Tuesday - Weight Training (Upper-body)
Wednesday - Tempo
Thursday - Sprint Work
Friday - Weight Training (Upper-body)
Saturday - Sprint Work / Weight Training (Lower-body)
Sunday - OFF
Monday
Sprint Work
6x30m
Weight Training
Lower-body
Powerclean - 4 sets, 3 reps
Squat - 3 sets, 8 reps
Dumbbell Lunge - 3 sets, 8/6/4 reps
Ab Circuit #02
Tuesday
Weight Training
Upper-body
Standing Push Press - 3 sets, 4 reps
Barbell Row - 3 sets, 8/6/4 reps
Flat Dumbbell Benchpress - 4 sets, 8/6/6/8 reps
Lat Pull-down (vary grips) - 3 sets, 8 reps
Wednesday
Tempo
100s - 10 reps w/ Ab Circuit #01 inbetween each
Thursday
Sprint Work
4x30m
2x60m
3x10m
Friday
Weight Training
Upper-body
Benchpress - 3 sets, 6 reps
Push-up (Flat, Decline, Flat) - 3 sets, Max Reps
T-Bar Row - 3 sets, 8/6/4 reps
EZ-Bar Curl - 4 sets, 8 reps
Weighted Bench Dip - 4 sets, 8 reps
Saturday
Sprint Work
6x30m
Weight Training
Lower-body
Powerclean - 3 sets, 4 reps
Split Squat - 3 sets, 6 reps
Lying Leg Curl - 4 sets, 10 reps
Ab Circuit #03
Sunday
REST
Ab Circuits
#01 - Bicycle Kick, Reverse Crunch, Crunch - 25 reps each exercise
#02 - Twisting Crunch, Leg Raise, Crunch - 20 reps each
#03 - Bicycle Kick, Crunch, Oblique Crunch - 30 reps each
So can anybody critique it? where i went wrong? where i went right? what to change? what to keep? thanks
Your split is interesting, it has some good set up but I would maybe change a few things.
1.) Why only 2 speed days during the week and 1 tempo session? You could always add in another speed day on your 1st lower body session of the week (on Monday). The volume you have is pretty low, so I personally don’t think it would hurt to add in another speed day on Monday before your lower session.
2.) Your lower body session is fine with the choices on Monday, but I would change up the order with Power clean first, then Squat, then DB lunge. Same with Tuesday, I would put the Push Press first, then the Barbell row, DB bench, and finally the Lat Pulls. As far as your Friday session, the PC first again, then the split squats; I’d opt for a hip dominant hamstring movement rather than the ham curls here too, maybe GHR, good mornings, or RDL. Just my opinion though.
3.) You can probably increase the # of reps with your ab circuits as well once you get more fit i.e. 2 sets x 1 circuit etc…
4.) The sprint work on Thursday is fine, but maybe instead of the way you had it set up, go something like 2x3x20m, 4x30m, 2x60m. Just an example…
My input here… What do you think?
that was very helpful thankyou
ok, give me a second and ill edit my program to include your suggestions.
and i agree with everything you said above, i just wasn’t too sure
edit: how does it look now? i kept the lying leg curl cos im not too sure if i should do deadlifts or goodmornings or anything because of my scolosis.
Looks pretty decent so far, the sprint volume is still fairly low I would suggest raising the volume to around 300, I mean something like 3x3x30 should be near the minimum. I would probably go something like 3x3x30 MF and maybe 6x60 on Wednesday with shorter rest.
Also it looks like your really thinking about the lifts, you got a lot of good stuff in there and you definately need to build a better base in the weightroom, but just keep it in the front of your mind that the track work is what will make you a better sprinter more so than the weightroom. I cant stress this enough, I still have a hard time doing this to my detriment. Its great to go up in squat or power clean, but its only going to get so far, so if you start out understanding the importance of the track work it will definately help you in the long run.
thankyou for that, can i just ask what do you mean by 30x30x30 MF??
As for track work, its not really track work cos i have no access to a track, its only on a grassy, flat field. but i still sprint down it with all i got.
Well heres what I think:
Weights
The weights set up is good. I personally cannot handle that much volume while doing sprinting as well. It varies from person to person, but seeing as you are relatively new, you should be fine. My advice to you is make sure you get your technique right especially for the powercleans. Some people on this forum have also had a large amount of success while using box squats, you may want to look into that as well. You also may want to look plyometric type weight training. Things like jump squats with 10kg and so forth.
Sprints
Like someone said I think the volume needs some adjustment. Instead of just 30m X 6, maybe do 10m, 10m, 10m, 25m 25m, 40m, 40m for acceleration. I think also if you are looking to train for 100m, you need to do speed endurance runs 80m-120m as well.
Diet
It looks from your weight training that you would not mind packing on some muscle in the right places 
:p. Make sure you are eating a lot, good clean foods, protein and such. My recommendation for supplements would be, multi, glutamine, protein shake, creatine (if it works for you).
Muscle Balance
I think one of the key things to increasing your sprinting time when you are a noob is correcting all your muscle imbalances. This will help you with technique. Things which were bad for me when I started was weak glutes, tight quads and hip flexors. Go to a phyiso and get a muscle balance test done. They will identify your weaknesses and give you strengthing and stretching excercises that will help A LOT.
Technique
Its kind of hard seeing as you have no coach but you need to incorperate drills in your programme. Such as high knees, proper foot strike, running tall, driving out of the blocks, acceleration (head down imo), arm swing. All are important. Watch how the best guys run, asafa powell in particular. Best thing i think is to keep posting videos so we can help.
The most important thing is to change up your routine and make progression in everything you do. Dont stick with the same routine for too long. I am not extremely knowledgeable when it comes to creating training routines as my coach does that for me and I just do it. But thats just my advice for u.
PS still trying to find that video link will post here soon. :eek:
Thankyou heaps rapsmvp, that was quite informative and helpful.
so by the sounds of things, everything is set up well. so i should be good to go?
thats good because i cant wait untill tomorrow. even though i have a school exam 
i can look forward to some sprinting and lifting 
thanks again guys who have posted, you all have been helpful. thanks again
A Reply from BB.com
I posted my program in the sports section over at bodybuilding.com and i recieved a reply…
a couple things he said was alright, like do trials of 100m once in a while, and do technique with dumbbells. but a couple other things i just laughed at, such as…
im not sure what a powerclean is though
and this guy is in the sports section and doesn’t know what a powerclean is! but it was his first post, so i will let him off. and also this was a chuckle…
as far as training your obliques, dont over do it because it can make you look fat just tone them for you balance.
does this sound whack to you? how can training the obliques make me look fat? some of the things you hear on bb.com.
and btw, i wasn’t making fun of the board, or bashing it, i was just pointing out a response i got there. and comparing it to the reponses here. so i have learnt my lesson guys, never post anything to do with T&F over at bb.com, cos the knowledge there is no match for the knowledge which is here.
I’ve done a scan of the forums over there at bb.com (once) and never went back. Not even knowing what a powerclean is… I mean come on, it’s not that advanced.
I don’t think the dumbbell swings with the arms are necessary for one. Waste of time. Your strength training is general and you don’t need to spend your time trying to mimick “specific” movements with weights. Stick with your plan and the sprint work will take care of your arm speed. You don’t need to train calves as a sprinter, as you are already getting enough stimulation from your sprint work and overbearing the calves could be detrimental to your sprint performance (they are mostly slow twitch fibers around 75% I believe).
Obliques should be trained along with the rest of the abdominal section as an overall core strengthening exercise complex. I think he may have thought you were going to train them with heavy weights, but even then I don’t agree with that comment of making you look fat.
I had a good laugh when I read his reply (from bb.com) to you though :rolleyes:
to be honest, i mainly go over there for a laugh. some of the stuff you read there can send many people in the wrong direction.
i wasn’t going to do the dumbbell swings as i dont find them that benefical. nothing what a shoulder press or push-press cant handle.
and i know that calves aren’t that big of deal. i know hamstrings are, but they get hit when squatting, lunging and the like.
and the oblique comment was very very funny. he thinks that maybe training them increases their size will widen the waist. ahh people these days.
and yeah, least we both had a laugh
Monday
Sprint Training
10m
10m
10m
25m
25m
40m
40m
—Notes—
- I really need to work on my exploding out. i feel i need more explosiveness.
- When i first burst out, and the first 10-12m, my stride length is really short! maybe not really short, but short. should they be short? or should they be a longer stride?
- The 40m sprints were good, once i get past the 25m mark, my speed increases alot, and my form also improves.
- Feels good to be back on the track (grassy field). I just love the feeling of running down the field, light slowly fading away, and you are giving it your all. nothing beats thats feeling, except maybe getting back into the gym
Weight Training
Powerclean - 25x3 . 25x3 . 25x3 . 25x3
Squat - 45x10 . 45x10 . 45x10
Dumbbell Lunge - 15x8 . 17.5x6 . 20x4
Crunch - 20
Reverse Crunch - 20
Bicycle Kick - 20
—Notes—
- The powerclean was pretty good. i feel i could go heavier, but i won’t do that until next week.
- The squat was good. i was really feeling it in my quads. i somehow respond better to a little lighter weight and more reps, instead of high weight and low reps!
- Dumbbell lunges were good. just want some thoughts here, is a rep when you go Left/Right 1, or Left 1, Right 2. You get me? i feel i was cointing wrong, i was counting Left 1, Right 2, Left 3…
- Overall, great to be back. it feels really good to be back in the gym. nothing feels better than coming back from a extended break
Tuesday
Weight Training
Standing Push-Press - 20x4 . 20x4 . 20x4
Bent-over Barbell Row - 20x8 . 30x6 . 35x4
Dumbbell Benchpress - 10x8 . 12.5x6 . 12.5x6
Lat Pull-down - 28.5x8 . 28.5x8 . 28.5x8
—Notes—
- The standing push-press was pretty good. it was a good weight.
- Barbell rows were good. i can probably go a little heavier with my 1st set, and maybe my 2nd set.
- The DB BP was good. even though it is light-weight, i can getting good feelings from it. and of course, these weight will be going up.
- Lat pull-downs were same old.
- Overall, a really good workout. felt good to feel something in my upper-body. looking forward, and as always, these numbers will be rising.