Sprinter's Weightlifting Routine

[utfootball]

@mreoyn09

UT,

was the 25lb for a 4wk cycle or all 8wks?

what did their running look like during this time?

what level athletes- times, lifts etc?

sorry for all the questions, i’ll post the routine i decided on later for critique. Thanks,
Ian

25lbs per 4wk cycle.

running was just 3 speed days mwf no tempo but most played picked bb games etc.

rookies to advance athletes. one guy went from 425 to 455 the first 4 weeks then from 455 to 495.

[mreoyn09]

UT,
Damn- thats impressive. Here is a quick outline of my plan that I think I’m going to go with:

Mon-
FSQ
Chins
RDL
Face Pulls

Wed-
GHR
DB Floor Press
CSR

Fri-
BSQ
Bench
GMs
Ext Rotations

%s will be based off of the second 4wk block that you posted earlier (for BSQ and FSQ). I am in wk1 right now and start hockey practice next week, so I will drop sprint volume to about 300m/wk since the practices (2/wk) will take up some energy. Any comments are appreciated

[utfootball]

@mreoyn09

UT,
Damn- thats impressive. Here is a quick outline of my plan that I think I’m going to go with:

Mon-
FSQ
Chins
RDL
Face Pulls

Wed-
GHR
DB Floor Press
CSR

Fri-
BSQ
Bench
GMs
Ext Rotations

%s will be based off of the second 4wk block that you posted earlier (for BSQ and FSQ). I am in wk1 right now and start hockey practice next week, so I will drop sprint volume to about 300m/wk since the practices (2/wk) will take up some energy. Any comments are appreciated

that squat program isnt something to do during a season. ur spilt is something i wouldnt do but if it works for u keep during it.

[mreoyn09]

UT,
It won’t be in season per se, we are only starting practices and getting back into the swing of things since games don’t start for a little while. I play club hockey at school and its not all that intense, practices are no worse than pick up bball games or the like. I elected to do a Wednesday session but keep it for lighter assistance stuff to make sure I stay fresh- this could change if I think I can handle it. Anyway, thanks for the help I’ll let you know how it goes.

[SuperSprinter]

OK people, so I’m gonna start the depth jumps and landings this winter. Besides that and weightlifting, what else can I do to improve my speed (AKA fast twitch muscles)???

[martn76]

@nycjay01

Martn,

I’ve been doing the russian squat program for 3 weeks 3x/week and it does work. I find that I can get 1 or 2 more reps every week with the same wieght.

My GPP look similar to yours. Except first few weeks of GPP work I will do upper body with hills then switch to lower body + hills until I adapt then eventually full body routine + hills right before SPP. Any reason NOT to follow the programs that come with the compex? If you dont have them I can post them and you can tell me if its a bit much…

They come on the CD that came with the unit.

Thanks

Excellent keep it going. From experience I would recommend that you avoid maxing out, change the max sessions to doubles around 85%-90%. Heres the thing, your lungs will feel like they are being squashed when you attempt your max. Your knees take a hammering… so wraps and a new breathing technique will be needed. Remember longevity is more important than being heroic.

No I do have the CD but I adapted to suit our needs. Which program do you follow?

[utfootball]

@martn76

Excellent keep it going. From experience I would recommend that you avoid maxing out, change the max sessions to doubles around 85%-90%. Heres the thing, your lungs will feel like they are being squashed when you attempt your max. Your knees take a hammering… so wraps and a new breathing technique will be needed. Remember longevity is more important than being heroic.

No I do have the CD but I adapted to suit our needs. Which program do you follow?

im still tripping over doing a heavy squat workout on fri, bc by fri i dont have that kind of strength - u talking bout 6x5x440.

[martn76]

@utfootball4

im still tripping over doing a heavy squat workout on fri, bc by fri i dont have that kind of strength - u talking bout 6x5x440.

No Ut not the Smolov Russian session, the other russian session (LOL) the one I attached thats from an excel sheet, look back at the posts.

Session 16 and 18 are mentally very taxing and tough on the knees and lungs… scrap them and do a session of doubles at around 85-90%

[utfootball]

@martn76

No Ut not the Smolov Russian session, the other russian session (LOL) the one I attached thats from an excel sheet, look back at the posts.

Session 16 and 18 are mentally very taxing and tough on the knees and lungs… scrap them and do a session of doubles at around 85-90%

yeh i know im just saying i cant see myself during the russ program week 2 friday workout 6x5

[mreoyn09]

UT and all,

Thought I would report back about my experience with the squat cycle that UT laid out earlier. Here is the weekly split that I adopted:
Mon-
FSQ
Bench
Pull Ups
RDLs
Ext Rotations

Wed-
GHR
Chest Supported Row
Upper Back Work

Fri-
BSQ
Incline Press
Chin Ups
GMs
Face Pulls

I followed the second 4wk block that UT presented. Hockey practice started up for me on Mon and Wed nights during the second or the four weeks. These practices werent too intense, more like tempo with some technical and strategy type work. Tempo/GPP sessions were done on T/Th/Sat. I maxed out FSQ on Monday of the third week and hit 245- a 20lb PR. Today I maxed in BSQ- my previous max was 275. Today I got 265 pretty easily but got stapled by 295 and then again by 285. I don’t know what went wrong there- in wk 3 the weights felt much lighter on the BSQ then they had before at the same weight. The same thing happened with the warm ups today and even 295 didn’t feel all that heavy on my back. For this reason I thought I would definitely get 295 and maybe even 315. Don’t know what to think about what happened here

Hope this helps out and gives some perspective. For now I am going into maintenance weights because hockey season is starting soon, I may try the cycle out again after thanksgiving when we have about a two month break from hockey.

[utfootball]

@mreoyn09

UT and all,

Thought I would report back about my experience with the squat cycle that UT laid out earlier. Here is the weekly split that I adopted:
Mon-
FSQ
Bench
Pull Ups
RDLs
Ext Rotations

Wed-
GHR
Chest Supported Row
Upper Back Work

Fri-
BSQ
Incline Press
Chin Ups
GMs
Face Pulls

I followed the second 4wk block that UT presented. Hockey practice started up for me on Mon and Wed nights during the second or the four weeks. These practices werent too intense, more like tempo with some technical and strategy type work. Tempo/GPP sessions were done on T/Th/Sat. I maxed out FSQ on Monday of the third week and hit 245- a 20lb PR. Today I maxed in BSQ- my previous max was 275. Today I got 265 pretty easily but got stapled by 295 and then again by 285. I don’t know what went wrong there- in wk 3 the weights felt much lighter on the BSQ then they had before at the same weight. The same thing happened with the warm ups today and even 295 didn’t feel all that heavy on my back. For this reason I thought I would definitely get 295 and maybe even 315. Don’t know what to think about what happened here

Hope this helps out and gives some perspective. For now I am going into maintenance weights because hockey season is starting soon, I may try the cycle out again after thanksgiving when we have about a two month break from hockey.

well congrats on the fsq, but you should have follow the first 4 week blk its like that for a reason bc the second blk is not as intense as blk one, also you are suppose to alt the lifts each week so by week 4 u r bsq on mon and fsq on fri:

week 1:
mon: fsq
fri: bsq

week 2:
mon: bsq
fri: fsq

week 3:
mon: fsq
fri: bsq

week 4:
mon: bsq
fri: fsq

also u got 265 pretty easy i would probably went up 275-280 before 295.

[mortac8]

@mreoyn09

UT and all,

Thought I would report back about my experience with the squat cycle that UT laid out earlier. Here is the weekly split that I adopted:
Mon-
FSQ
Bench
Pull Ups
RDLs
Ext Rotations

Wed-
GHR
Chest Supported Row
Upper Back Work

Fri-
BSQ
Incline Press
Chin Ups
GMs
Face Pulls

I followed the second 4wk block that UT presented. Hockey practice started up for me on Mon and Wed nights during the second or the four weeks. These practices werent too intense, more like tempo with some technical and strategy type work. Tempo/GPP sessions were done on T/Th/Sat. I maxed out FSQ on Monday of the third week and hit 245- a 20lb PR. Today I maxed in BSQ- my previous max was 275. Today I got 265 pretty easily but got stapled by 295 and then again by 285. I don’t know what went wrong there- in wk 3 the weights felt much lighter on the BSQ then they had before at the same weight. The same thing happened with the warm ups today and even 295 didn’t feel all that heavy on my back. For this reason I thought I would definitely get 295 and maybe even 315. Don’t know what to think about what happened here

Hope this helps out and gives some perspective. For now I am going into maintenance weights because hockey season is starting soon, I may try the cycle out again after thanksgiving when we have about a two month break from hockey.

Possibly CNS fatigue regarding the back squat. A lot of times I’ll get ready to lift and feel good (muscles) but lift like crap because I’m not fully recovered mentally. Usually if you are very well rested, even if the weight feels heavy you can get it if you have the CNS to really go at it.

[utfootball]

@mortac8

Possibly CNS fatigue regarding the back squat. A lot of times I’ll get ready to lift and feel good (muscles) but lift like crap because I’m not fully recovered mentally. Usually if you are very well rested, even if the weight feels heavy you can get it if you have the CNS to really go at it.

could be but i really doubt it.

[mreoyn09]

UT,
Thanks for the corrections. I’ll probably try it again and do it right, hopefully with some better results.

Mortac,
I am inclined to think that how heavy the weight feels on your back (while just taking it out of the rack and standing with it) would be more of a CNS indicator than a muscular indicator, would it not? I don’t think your muscles are overly stressed to accomplish this but I think when you are experiencing CNS fatigue you kind of lose your “pop” and weights feel slow and heavy.

[mortac8]

@mreoyn09

UT,
Thanks for the corrections. I’ll probably try it again and do it right, hopefully with some better results.

Mortac,
I am inclined to think that how heavy the weight feels on your back (while just taking it out of the rack and standing with it) would be more of a CNS indicator than a muscular indicator, would it not? I don’t think your muscles are overly stressed to accomplish this but I think when you are experiencing CNS fatigue you kind of lose your “pop” and weights feel slow and heavy.

Possibly. I’ve found that definately to be the case with hang cleans or hang snatches. If it feels heavy, it’s over. However with squats I have unracked weights that felt like a ton but still made the lift. I was just offering a possible reason that you did not make a higher back squat. Not saying my thought is definately correct.
Why do you think 295 didn’t feel heavy but you didn’t make the lift?

[utfootball]

@mortac8

Possibly. I’ve found that definately to be the case with hang cleans or hang snatches. If it feels heavy, it’s over. However with squats I have unracked weights that felt like a ton but still made the lift. I was just offering a possible reason that you did not make a higher back squat. Not saying my thought is definately correct.
Why do you think 295 didn’t feel heavy but you didn’t make the lift?

good points, i have had times like that when the bsq weight feels like a ton but somehow i still get- the first reps my be slow.

[utfootball]

@martn76

Once a week will do. A maximum of 50-80 jumps in one session. You can rebound off the ground immediately after landing. To determine your optimal height you must make sure that your heels do not touch the ground. Sets of 8-10 reps with full recovery.

Drop jumps can be done also. You jump down and absorb the shock by bending your knees and holding the position for 3- 5 secs. A maximum of 20 drops will do. In sets of 10 reps with 8-10 min rec.

Unfortunately there is no easy way of setting the optimal drop height other than using a force plate. Since you have no access to a force plate its rather hit and miss. Be very carful with this sort of training. You could knock your hips out of line if you do not take care. You can hold your breath on landing to increase rigidity in your body.

Buy the following book.

“Explosive Power and Jumping Ability for All Sports: Atlas of Exercises.”

what do u think about stiff leg drop jumps/