Weight Training Question

Expert Discussion Strength Training
1

Here’s my situation, folks. I’m a volunteer high school coach and I’ve got a kid who wants to learn how to weight train. He’s 18, about 5-9 and 160. Never lifted before. He’s got good natural speed – 11 flat, 22.7 – but ZERO strength.

He has just enrolled in a weight training class at school, so he has access to equipment and time to train. He has asked me to design a program for him, and I’m looking for some advice. I’m no novice weight trainer. I played football in university and have given weight training programs to football players. But I figure a sprinter is a little different, especially if he’s never lifted before.

Does anybody have any advice on how we can integrate weights into his training? I figure 3 times a week should be enough for a guy like him but feel free to enlighten me.

If you can help, please reply, or email me privately at mcampbell@thestar.ca

Thanks.

Morgan

2

Keep things on the lower volume end to begin with until his body get accustomed to things. If possible, lift right after speed work. Do 2-3 main exercises (Deadlifts, Squats, Bench, Cleans), with a couple supplemental exercises (arm curls, tricep dips etc). I always love it when people ask me to give them a “program”. I almost never write anything on paper except after the training session to keep a history record. Start easy, and increase from there. The sprint workouts are the important thing, not the weights.

3

look at threads started by David W, he has put up a few articles on how to weight train for a sprinter.