Sprinter muscles

[Im Your Man]

I was wondering if 100 meters sprinters do any weight lifting or if they just run ? They're quite massive... The muscles they gain by running as fast as they can is the muscle they need, but lean mass gained in the gym could be just extra weight to carry, no ?

I wanna add this to my training, just sprinting for a minute, and then 1 minute walking, then sprinting again, etc... To see if there's any change on the body. I guess it has to do with explosivity, like for martial artists, or lions, tigers, etc...

 

Those are pics from haitian Bruny Surin who won many competitions for Canada.

[sosso]

Yes they usually do train with weights as well as all the sprinting. Here's an example of a routine used by Tom Green, an American sprinter. He says he usually does 3 workouts a day:

 

1st Workout - 10:00 a.m... 20-45 minute active warm-up, max velocity sprint mechanics, plyometrics/bounding, and a cool-down of 10-15 minutes.

2nd Workout - 3:00 p.m... 20 minute warm up, main workout/general conditioning, 10-15 minute cool down.

3rd Workout - 5:00 p.m... Weights

 

 

Weights:

 

Monday:

 

Snatch - 3x6

Squat - 5x5

Straight legged dead lift - 3x5

1 leg alternating curls - 3x8

Seated calf raises - 3x8

Ab/Ad machine - 3x8

 

Tuesday:

 

Dumbbell bench press - 3x10

Dumbbell military press - 3x8

Pull downs - 3x8

Bicep curls - 3x8

Triceps extensions - 3x8

Forearm curls - 3x8

 

Thursday:

 

Power clean "pulls" - 3x6

Squat - 3x8

Power Shrugs - 2x6

Good mornings - 3x8

Ab/Ad machine - 3x8

Seated calf raises - 3x8

 

Friday:

 

Bench pull - 5x5 (Like T-Bar rows but by lying on a bench with a barbell underneath.)

Dumbbell push press - 3x8

Dumbbell bench press - 3x8

Bicep curls - 3x8

Forearm curls - 3x8

 

http://www.bodybuilding.com/fun/tomgreen.htm

[vege]

I guess they lift weights. I became much better runner since I have started lifting.

[Im Your Man]

Cool, thanks for the link. The warm-up seems interesting too.

 

 

Full Warm-Up

 

To get into detail with the current workouts, I'll begin by explaining my warm-up that takes around 20-25 minutes. It's called a "Dynamic Movement Circuit" and it's done using only 30 meters:

 

- Alternate buildup going down with a skip coming back, (4x30m).

- Skipping forward with arms swinging across body.

- Skipping forward with alternating arm swings up/down.

- Skipping backwards with heel raises.

- Skipping backwards with high knees.

 

30m build up.

- Side skipping with arm circles... down and back.

- Cariocas emphasizing fast thigh drive to the ground.

- Rear kicks.

- Running backwards emphasizing a long reach.

 

30m build up.

- Skipping high knees up and out.

- Skipping high knees up and out going backwards.

- Skipping lateral straight leg.

- Skipping lateral straight leg backwards.

- Skipping with spins.

 

30m build up.

- Jumping jacks moving forward to 15m, then a jog for the next 15m.

- Jumping jacks with high knees clapping under knees.

- Straight leg bounding.

- Toe touches.

...The next section of the warm-up is done with 15 meters...

 

- Walking on toes.

- Walking on heels.

- Side stepping toes then heels... left and right.

- Walking pulling knee to chest.

- Walking opposites... elbow to knee.

- Walking swinging leg up and touching toes.

- Walking Quad/Glut holds.

- Cross over jumping jacks.

...The following lunges are done with 7 repetitions on each leg...

 

- Static lunges (alternating).

- Backward lunges.

- Front lunge with opposite elbow reaching to leg extended.

- Diagonal lunge with opposite elbow reaching to leg extended.

- Leg swings front to back.

- Leg swings side to side.

[Marcina]

I wanted to get sprinter muscles once.

 

I almost barfed. It's so intense.

 

Lol!