Alright, well heres some background info. I’m a recently turned 15 year old kid whos been powerlifting for a while and just came back from injuries. 250sq/205bp/335dl are my best lifts, along with 165x3 powerclean at 143lbs bodyweight
But enough about that, this is a sprinting forum. My best 40 yard dash is 4.9 or under hand timed and ive been getting faster with pretty much no sprinting, and ive decideed now is the time id like to start sprinting and work on my speed.
Monday:ME Squat (basically heavy/heavier day)
Wednesday: DE Bench (basically speed/light day)
Friday: DE Squat
Saturday: ME Bench
I’d really like to add in sprints, and would like your guys advice on which days i should. I’d figure only once or twice a week is fine, considering i get sore fast right now from sprinting(im very unconditioned to it but fairly ok), and im liftin 4 days a week. And my main goal is to improve my 40 yard dash and 100 meter time.
So pretty much im askin, what days would you recommend i do my sprinting and how should i set up my sprint workouts? And is there any advice on form for sprinting? From my knowledge butt high up at the start, low start until about 10 yards has passed, and dominant foot forward, but thats as far as i know.
Some of the best coaches in the world are on this forum and a bunch of their groupies such as myself. Tell us a bit more about yourself and why you want to increase your sprints. Are you a powerlifter or a sprinter? Do you do any specific sport? Are you in a hurry to get somewhere in life?
Well, ive always been thrilled with speed and getting faster. I used to be fat 115lber at 4’5 in 6th grade, running a 6.3 40 yard dash. Then after losin weight down to 83 i dropped my 40 time to 5.8 in a matter of months. As i gained weight through lifting and strength from lifting my 40 eventually dropped to 5.5 that year in spring. That was 7th grade. In 8th grade i took on full powerlifting and really got stronger, adding over 205lbs to my powerlifting total in 6 months…and a little bit after school ended that summer i ran a 4.9 40 yard dash…and ive raced legit 5.2 hand timed 40yd dashers and beat em by about 10+ feet…and all my friends think im fast but i know that i need work.
I am most really trying to increase my sprints for two reasons. One because my goal in life one day is to be as fast and strong as possible, but im not going to be a heavy weight…so i have a good mix of agility in there too, and like i said im crazy abouit speed. Also, yeah i want to get faster for football too. I’m in no rush however but the faster i can improve the better thatd be
And im really more of a powerlifter, but i have some flexibility in my training doing some oly lifts as well. I’m not a 100% only sprinter, but thats as of now possibly.
The only advice I can give you son, is this. These guys won’t give you too much help if you just ask them to tell you what to do. But if you read. You can find out what other’s have done (by reading) and what’s worked for those people. Try out what those people have done and post it. Sprinting is a simple sport, but in order to understand it you must take into consideration every single part of sprinting. Or you can just run really fast. Oh, and read. And when you’re done with reading. Read some more, because there is no resource in the world like CF.com
Based on the level of interest you expressed in sprints I would ditch the West Side template and go through general prep, strength, and maintenance phases while really making sure you maintain strength gains in the maintenance phase. You will probably make nearly as many gains in strength through this setup and will also gain more in the way of speed. In order to understand how to set up these phases you should buy the Charlie Francis Training System, however I would imagine having just stumbled across the web site you will need some convincing to do this. If this is the case just start looking through posts and hopefully you’ll soon have the desire to know what the hell everyone is talking about. Just remember, if you’re interested in becoming fast the sooner you surrender the seventeen bucks the better from the perspective of getting information quickly, since it is eventually inevitable
Thanks pete. i really appreciate the post. I do have money to spend so just maybe I’ll venture around the site more.
Palmtag-i knew id get that kinda response eventually Its all cool though
Thanks guys
Edit august 17th 2004–and yet i never did check this site out much, i got too lazy and just focused on rebuilding my strength. But im serious about my sprinting development so check out my new post in the sprint training section from august 16th 2004 please.
