http://sleepingcommunity.com/thesprinters.htm
vids i was talking about
Last Few Days
Basically from Thursday to now, there has been some mishaps.
Thursday i did football training, friday i did nothing because i went out camping with a couple mates because it was the last of our exams for now. Saturday i played footy and today i am resting.
that is what this week is going to look like also, monday to wednesday normal, then thursday to sunday like the above, footy training, rest, footy, rest.
then after that, should be back to normal.
thanks mate, will have a watch soon
Richo, I’ve been gone for two weeks so I havent had a chance to comment, but up front I want to tell you that you will not be able to stick with 6 days of training per week, week in and week out. First of all, your relative inexperience hinders you from realizing the tolls training can take on you, and so you set up an idealized situation for your program. It’s not going to happen.
You will burn out like no other on that type of routine in my opinion. Rest is just as important as training, and right now you simply do not have enough of it. Additionally, and I’m not trying to attack you or anything, you let little things get in the way of your training and often miss days of training. 6 days a week is not conducive to your personality, and you often do make excuses for not training. I understand there’s other things that you have to do, that get in the way, or there are unexpected emergencies. Fine. But by your history that kind of thing seems to happen much too often, and it will wreak havoc on you with the type of set-up you are trying to follow.
Again, I’m not here looking to make you feel bad or bash you into the ground, it’s just a little tough love and maybe a wake-up call.
I would recommend you cut your training from 6 days a week to 4. This way, not only will you optimize recovery, but because you only have 4 days of training per week, you can go harder on those and it will motivate you not to miss a day, because then you would miss 1/4 your training for that week as opposed to only 1/6. In addition, those free days would give you a chance to go do other things - like playing ball with your friends or whatever else - without interfering with your training. As an added plus, nobody enjoys training on weekends, and it gives you an opportunity to have a life outside of what you do athletically.
In your case, I’d recommend this basic set-up…
Mon: High Intensity Sprint/LJ, Lower Weightlifting
Tue: Tempo, Upper Weightlifting
Wed: Off
Thu: Similar to Mon
Fri: Similar to Tue
Sat: Off
Sun: Off
Or you could do total body high intensity lifting on Mon and Thu, and then on Tue and Fri follow that up with lower inensity bodybuilding circuits to help pack some mass onto your frame. Personally, that’s what I would do, but I think it’s the less prevalent of the two thoughts.
Anyways, Richo, I felt someone needed to bring you a new persepective on your training and where it’s going, and unfortunately it ended up being me. I do not mean to get down on you, I just want to inform you on where things have been going and where they will be going with your training, in my opinion. If you choose to ignore me and think all is fine, then be my guest and continue on your way. It just appears to me that given your results, you may not be satisfied with your training, and I wanted to give you an alternative that would allow that to happen. Good luck.
You make a fair point there Mister.
You are right, i do have alot of things on which can prevent me from training. things like other school sports, or football at my club, or school excursions and working with my dad. and i do make excuses. too many in my opnion, i should listen to my brother when he says
Excuses don’t get results, work rates do
6 to 4, sounds fair to me. the best thing i enjoy about training, and playing and that, is going as hard as i can. i just love doing that. and if 4 days a week allow me to go hard every workout i do, because of more recovery, you have me sold. yeah i also love free days where i can play bball with my mates, or footy, or work on my ute, help my dad, study even. yeah somehow i cant really train on weekends, sometimes i do, but its not as hard as my weekdays.
Looks alright to me, but what do i do actually about the exercises, sets and reps and that of the weight lifting part? just do the workouts i had planned in my other program? just FYI, this week, i wont be able to do Thu or Fri because i have footy this week (should be last week) and i always wanted to be rested. actually i may be able to do Thu. but besides all that, that split looks good, thanks.
Could you explain this a little more? i am sort of getting you, so take Tue and Fri easier, and do a more circuit style of training?
If you feel bad at all, dont be. im actually glad someone has taken time to help me, much appreicated. i actually feel better knowing that this style of training may suit me better, and that people are actually following me, supporting me and helping me. and i am not going to ignore this post, i am reading and taking in everything.
Thanks Mister C
Monday
Weight Training - Lower Body
Powerclean - 25x4 . 30x4 . 32.5x4
Squat - 45x10 . 50x8 . 60x4
Bicycle Kick - 30
Reverse Crunch - 20
Crunch - 40
—Notes—
- Powercleans were really good. Upped the weight each set and it made things interesting.
- Squats were really good. This type is always better, i may be using lighter weight now, this allows me to go lower and contract harder and such. so i will keep doing this style of squatting.
- the ab work was good, same old, but good.
- Overall, good leg workout. even though it was only two exercises, it worked my legs like no other.
–Side Notes–
- Mister C put Sprint Work today, however, i never got around to it. way to busy, thats why my leg workout was shorter than usual. so once i can get some time, everything will be good.
Tuesday
Tempo Training
100m
100m
100m
100m
100m
100m
100m
100m
100m
100m
—Notes—
- Tempo’s were good. some were faster than the other, and some had longer rests than others. but still good.
Weight Training - Upper-body
Flat Dumbbell Benchpress - 12.5x8 . 12.5x8 . 12.5x8
Incline Benchpress - 20x8 . 20x8 . 20x8
Lat Pull-down - 28x6 . 28x6 . 28.6
EZ-Bar Curl - 20x8 . 20x8 . 20x8
Weighted Bench Dip - 7.5x8 . 7.5x8 . 7.5x8
—Notes—
- The benchpressing was good today. my chest needs some work, to balance out with my back. so thats why it is recieving more attention.
- Lat pull was same old.
- EZ curls were good. got a good feeling in my biceps.
- bench dips are easy. i think i can dip around 35kg on my lap, so 7.5 is light.
- Overall, not bad. it is suppose to be a recovery-like session. so everything was lighter.
Wednesday
Rest
Today was rest. and i pretty much did that. not much to say
Thursday
Sprint Training
10m
10m
30m
30m
50m
50m
—Notes—
- Pretty good today. cant say much though.
Weight Training - Lower body
Powerclean - 20x6 . 25x4 . 30x3
Barbell Hack Squat - 30x8 . 45x4
Dumbbell Squat - 12.5x12 . 12.5x10 . 12.5x8 . 12.5x6 . 12.5x4 . 12.5x2
Bicycle Kick - 50
Oblique Crunch - 20 per side
Reverse Crunch - 30
Crunch - 40
Bicycle Kick - 10
—Notes—
- Powercleans were pretty good. not much to say
- Hack squats were crap. i couldnt get the hang on the motion, it kept on hitting the back of my calf and that.
- These squats were probably useless, but could probably be better if i used more weight. so i will this next time with more weight.
- Ab work, same old.
- Overall, not bad. everything went well except for Barbell Hacky.
–Side Notes–
- I have just hit a real mental state here. i just got a txt msg from a close girl of mine that her father is really sick and he is going to die. and she came to me first, i was the first she told and all that. so my mind isnt really here in this journal…
Rest Day
Today was meant to be Tempo and Upper-body, but there is a reason for resting. Tomorrow im playing football, and i always like to be 100% for any sport i play, whethers it football, cricket, or track and field, if there is a comp, i want to be 100%.
Rest Days
These days were rest days. saturday i played football, saturday night i went out with my mates. had a couple drinks. sunday i chilled out with my mate, and then got my hair done by a girl, who is rather cute haha. but besides that, a good weekend, had fun.
Monday
Sprint Training
10m
10m
10m
10m
10m
—Notes—
- This training was short but sweet. i feel i need to work on accerlation, so im dedicating a day a week solely to it.
Weight Training - Lower Body
Powerclean - 30x3 . 32.5x3 . 35x3
Squat - 60x3 . 65x3 . 65x3
Dumbbell Walking Lunge - 20x7 . 20x7 . 20x7
—Notes—
- Powercleans were good. went heavier this workout.
- Squats i went heavy and low reps. wasnt too bad.
- Lunges were same old.
- I did some quick ab work afterwards.
PLEASE FLAME ME!!!
i deserve it. i have missed workouts, felt unmotivated and the such. this always happens with me, i start of strong in a program and within a week or two i stop and want to do another one. this is really annoying. i get back into grooves and i start missing workouts and feel unmotivated.
i watched some athletics tonight and i want to continue, heck, im going to continue. but i really need to work consistant.
can anyone provide some flames to get me off my skinny arse? or inspirational words or something. something to get me back out there…
Mister C
you provided me with a nice split, starting monday, everything will be good. there will be no other sporting commitments, so i can start to focus on 100m/200m. now the thing, i dont know what workouts should go with that split? so would you be able to give me a general idea of workouts? thanks
bump, i cant believe i just bumped my own training journal.
can anyone help me at all, or am i by myself on this one?
Okay # 1 key to success. You have to be self motivated rather than motived by anything other than yourself.
Example - Dont train track to impress people with speed
- Dont build up your arms to impress girls
Also you cant expect to see results in 2 weeks. You are in a privileged position to have acess to information on how to build muscle and become faster, dont waste it. Stick to a programme for 6 weeks, dont miss a workout no matter what. I think mister C gave you an excellent split. If I were you I would compliment it with this weights programme:
Mon: High Intensity Sprint/LJ, Lower Weightlifting
Squat - 12 reps, 10reps, 8 reps,
Romainian Deadlift - same rep scheme
Calf raise - same rep scheme
Tue: Tempo, Upper Weightlifting
Bench - 10-9-8
Bent over Rows - 10-9-8
Shoulder press - 10-9-8
Wed: Off
Thu: Similar to Mon
Bulgarian Squats 10-8-9
Jump squats 10-10 (just use bar for now)
Hamstring curls 10-8-9
Fri: Similar to Tue
Seeing as you wanna pack on some muscle heres some good applie pie excercises
Preacher curls 15-12-10 (no more than 45s rest, slow and controlled flex the muscle - this goes for every excercise)
Tricep extention 15-12-10
Side raises 15-12-10
Forearm curls if you’d like - 15-15-15
Sat: Off
Sun: Off
Always keep increasing the poundage, have a light week every 4 weeks. Be sure to work abs.
by the way if thats your legs in the avatar thats very cool, and how did you do it? 
thanks alot, much appreicated.
but for friday, do i also do the benching and rowing and pressing or just the other stuff??
i am going to stick with it for more than 6 weeks. i got the beauty now of training a few people with weights, so i knoiw i cant miss a session cos they will be there. and running, ill do it myself. but you are right, my goal is not to miss a workout for 6 weeks…
and yeah they are my legs. i did it by leaning over a support rail and took it. not that difficult.
I Want to Start Again, Again, Again and Again
Today i was training a couple mates in the weights room, having them do WS4SB (my home gym) and it really got me pumped and made me want to just hoist that weight around. but i didnt want to rush as i hurt my shoulder a couple days ago, nah about a week ago. so i didnt want to rush. so monday is my planned day of starting again and not missing a workout for 6-8 weeks. rapsmvp set that goal for me, well issued that challenge the way i see it. and i will beat his challenge and be on my way to improvements…
Restarting Tomorrow
Tomorrow is where it all begins, again. following a near personalised program, and not missing a workout for 6 weeks. and only 2-3 months till coaching, i need to get my butt into gear and flying down that runway.
Couple Quick Questions for Anyone
When can i work on speed endurance, because i want to train for 200m also?
Rapsmvp, i still need an answer to my question about friday’s workout?
Thats about it for now. update will be provided tomorrow…
Monday
Sprint Training
10m
10m
35m
35m
50m
50m
—Notes—
- Sprinting was good. whenever i run i feel i can go faster, but i never seem to move my legs that quick. its annoying, so come next session, i will not be annoyed about this because i will go 100%.
Weight Training
Back Squat - 55x12 . 55x8 . 55x8
Romainan Deadlift - 17.5x12 . 32.5x10 . 32.5x10
Dumbbell Step-Up - 12.5x6 . 12.5x6
Weighted Crunch - 7.5x15 . 7.5x15
—Notes—
- Squats were really good. Really had to grind it out come near the last couple reps on the sets. really good.
- Deadlifts were good, different but good. felt good stretching in the hamstrings and that.
- Step-ups were good. i really struggled near the end cos my legs were fried in the squats.
- Weighted crunches i was happy with. felt really good, resistance works a treat. will add more weight and reps over the coming weeks.
- Overall a good workout. felt really good to be back in the gym and out sprinting. and doing this for 6 weeks without missing a workout, boy, i can see some gains. and im excited