Im Your Man Posted August 16, 2010 Share Posted August 16, 2010 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. Link to comment Share on other sites More sharing options...
sosso Posted August 16, 2010 Share Posted August 16, 2010 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 - 3x6Squat - 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 Link to comment Share on other sites More sharing options...
vege Posted August 16, 2010 Share Posted August 16, 2010 I guess they lift weights. I became much better runner since I have started lifting. Link to comment Share on other sites More sharing options...
Im Your Man Posted August 16, 2010 Author Share Posted August 16, 2010 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. Link to comment Share on other sites More sharing options...
Marcina Posted August 16, 2010 Share Posted August 16, 2010 I wanted to get sprinter muscles once. I almost barfed. It's so intense. Lol! Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now