Weight Lifting Routine For Sprinters

The workout looks like this.

Weight lifting routine for sprinters.

Lifts are done from the floor they are heavy and in the case of college sprinters they involve complexes and specific movements like pause squats and split lifts. Track training and competition should dominate. Weight training in the competition phase should play essentially a maintenance role. The focus of the workout was on leg and core strength and the only implement required were dumbbells.

But for those of us who aren t as genetically gifted the ultimate goal is having incredible strength to weight ratios lean body mass and a well developed cns central nervous system for fast reaction and the ability to explode on command. But should sprinters always train fast. Explode into the world of usain bolt and co. It was designed on excel dragging and dropping in the exercises into a spreadsheet that was converted into a pdf file.

Prior to the start of the competition take 7 10 days break from heavyweights to work at the end of specific preparation while maintaining your track work. Let me give you an example of one such workout i would give to my sprinters. A solid warmup includes dynamic exercises like hamstring sweeps high knees quad stretches and butt kicks followed by an easy 1 mile jog or 3 minutes of striders 15 sec. With this plan for training on the track in the weight room and in the kitchen.

1 to 2 sessions per week. The speed special endurance workout that myself and my main man joe did on september 19th is a classic track workout for sprinters. High school in season sprinter. 1 x 100m sprint the first 40 meters at 93 95 percent speed sprint the next 60 meters at about 85 90 percent speed 1 x 120m sprint the first 40 meters at 93 95 percent speed.

Do 4 sets of each exercise. Sprinter general preparation weights 1. Sprinters often use explosive training as it requires the athlete to perform accelerated actions. In fact what s interesting is that some sprinters do not lift weights at all.