Long time lurker, first time poster. A little background information. I’m a recreational athlete who didn’t play any high school sports and have been lifting for the past two years. I’m 23 and I weight 215 pounds with 20% bodyfat. My rep maxxes are as follow: squat - 335 lbs, bench - 205 lbs, deadlift - 305 lbs.
My goals are to build functional muscle with a good amount of hypertrophy but still be able to hang with all the little guys when I play 'em in soccer and football. Absolute speed nor absolute strength aren’t really what I’m looking for although I am taking away several techniques such as:
Always sprint before lifting.
Rest 48 hours in between sprinting/lifting sessions.
Focus on compound movements like olympic-style squats, bench presses, push presses, chin-ups, and deadlifts.
For strength, 1-6 reps. For hypertrophy, 6-10 reps.
I do have some questions:
Should I do explosive lifting in my workouts besides just absolute strength stuff? Such things like: Jump Squats, Dumbbell Swings, Speed Squats, Speed Bench.
What does a sprinter’s overall diet look like? I’ve looked on the Nutrition section of the forum but alas, I cannot find it. I’m thinking a 2000 calorie diet with 60% protein, 60% carbs, and 20% fat. Am I going along the right tracks or am I way off?
You’re on the right track but if you add up 60 + 60 + 20 it equals 140%. 2000 calories is barely enough for your average 150-pound male and definetly not enough for even a recreational athlete. I would include the speed movements in your lifts but since you’re mostly recreational try to keep them submaximal to ensure adequate bar speed. All sprinters are different, but a good resource for nutrition info is www.johnberardi.com. QUIKAZHELL posts some info on his diet in the thread “Oh man, I need some help”. I believe he’s about 150-160 and he consumes something like 4-5000 calories most days.