top 10 exercises

Expert Discussion Strength Training
21

all variations of squats . low/front/single leg etc.
cleans
bench
chinups(weighted)
dips(weighted)
oops forgot to mention hypers(just started them and am in love)

all exercises use multiple muscle groups so no need to isolate. e.g concentration curls.

no one mentioned a shoulder exercises (delts)!? one of the most important muscles in the arm action of sprinting. also does Anyone know that the speedball was invented for development of the upper body of sprinters ?

22

im a power lifter

squats
deadlift
bench
good morning
over head squat
close grip bench press
push press
bent over barbell row
power clean
power snatch

23

I see a lot of people excited about the reverse hypers. Was there any disscussion about this exercise here before that made it that important??

I do it anyway but I’ve always under estimated its importance!

24

Me too,
same situation…

25

Re shoulders, I have push press and a few others have military press.

:smiley:

26

i knew i shud have read all posts!! :wink:

27
  1. FULL squats
  2. Power Cleans
    3.Split Jerks
    4.Ghrs
    5.Reverse Hypers
    6.Bulgarian Split Squats.
    7.Depth Jump and variations
    8.One legged squat
  3. Twists(obliques)
    10.Woodchoppers
28

Just for the sake of asking - functionally do sprinters really need full squats if so why? Would 1/2 or 3/4 squats be enough? With extremely heavy loads would full squats be too much of a strain on knees? I’m thinking about block position - (I actually got out of my seat and on the floor as if in blocks! I’m a geek) but is that angle more of a 3/4 squat or a full squat angle?

What do you think about 1-leg Power Leg Presses? I’ve been working on trying to increase the amount of weight I can explode powerfully (leave my feet) from the 1-leg press - In doing that it’s pretty much an extreme angle like the full squat I guess…but it just feels more productive/functional for block starts…

Also what are Ghrs? maybe I’m unfamiliar with the abbreviation?

29

glute ham raises. weight training should be general, and RFD is developed on the track not in the weight room. full squats ensure full range of motion and make quantifying progress easy, there is no cheating. Actually they are good for your knees, connective tissue is weakest at 90 degrees(half squat position). Thats the argument for them, and I think everyone is here with me on this one, I hate the leg press, even a single leg power leg press will never ever measue up to squatting or deadlifting.

30

  1. FULL SQUAT

  2. Bench Press

  3. Deadlift (with variations such as RDL)

  4. Power Clean

  5. Push Press (and variations as well such as Military/Front-Shoulder press with no leg movement).

  6. GHR

  7. Calve Raises (and variations such as One Legged Calve Raises)

  8. Dips

  9. Bent Over Row (although Pull-ups are better, they provide a bigger ROM)

  10. Ab Curl On Swiss Ball

  11. Hip Flexion

  12. Hip Extension i.e. Reverse Leg Press

  13. Chin-Ups

P.S. Numba 56 what are your top 10 exercises?

31

its numba 56 and in no order

  1. Deadlift Variations

  2. Squat Variations

  3. Pressing Variations

  4. Snatch variations

  5. Clean Variations

  6. Jerk/Push Press Variations

  7. Pull/Chin Up variations

  8. Core Work

  9. Plyo’s

  10. General fitness exercises(bodyweight exercises)

32

I am not a sprinter, I play basketball. Im on this site because we train almost the same way. The full squat is more beneficial because you’re hamstrings and glutes are required more than a 3/4 or half squat.

I don’t really have any thoughts about leg presses, i have never done them because i don’t have gym access( I have some nice equipment at home).

GHRs are glute ham raises.

33

Bump this… Needs updating from 2004.

Can anyone update this thread & give there personal opinions on what you regard as the top 10 exercises in sprinting today…

Please Reply, Kind Regards…

34

So much has happened since 2004 with regards to strenght-training that it is almost impossible to cover it all in one post. To keep it short I will mention only the following exercise, which is brand new and time-proven:

One-legged wall rebounds.

Basically you stand facing a wall, (make sure the wall is really hard - concrete will do.) proceed with a short run-up and then jump powerfully into the wall, foot first. When you make contact with the wall, you simply rebound. That is all there is to it. If you are feeling really adventurous, skip the foot first part and really concentrate on hitting that wall hard. This way it becomes a full-body exercise. No need to do anything else.
Do this until exhaustion and then do a couple more.

This exercise allowed me to increase my 60 times with around one second, but more importantly, it kept my physician happy. If I where to move to a desert island and bring only one exersice - this would be it.

35

But wouldn’t you need to bring a concrete wall? :stuck_out_tongue:

36

Vigorous Horizontal Hip Thrusts!

37

I used to run up the wall in the basketball gym so that I could do the craziest slam dunks possible. The backboards where we played were fixed onto the walls. :smiley:

Oh yeah, have done a 360 degree slam dunk without help of wall, but when u run up the wall a dunk is more fun, i could pretend I was michael Jordan. After me, everyone was at it every game. :slight_smile: