Sprinter diet/excersize plan

[tempest2003]

Okay well, im a senior in highschool, i weigh 170lbs, running compleetly all sprints. I run the 100 in 11.6 seconds, and we have a decent 4x1 team, and also I run the 200. I have been lifting since freshman year, but didnt get serrious untill this year. Im taking creatine, protein and glutamine. I have a fairly high blood pressure at 170/78. I have been taking 2 hydroxycut caps pre track meet as well as a 30g protein bar 45mins after the hydroxycut and have had the bar downed about an hour and a half before the 100m dash starts. My time hasnt been getting a lot better, but I think I may have a little extra weight I can loose. I think my 200 time is suffering a lot because of my high blood pressure because im so tired by the end im not able to keep a dead sprint the full way. So heres what I want to do and where I need some help from you guys. I need a plan for a good healthy filling meal 3 times a day that will be compatible with school if possible, I always take a lunch to school, school lunch sux. Pleas if your making suggestions make suggestions for a meal layout that doesnt contain much salt, or sodium. I still need to build muscle but maybe cut some weight while im at it, so less fat in the meals would be nice too. Im lifting mon, tues, thurs, friday, and have track practice monday through friday with a meet usualy on thursday. If you also have sprinter workouts you would suggest I would love to hear them. Thanks for your time, I know this may not exactly fit in this category, but I never get replys in any other fourms. Ive never done a cycle before and money isnt on hand to run one anyways, so please dont suggest getting any anavar or winny unless your willing to send me some =) Thanks again in advance!

 

[tempest2003]

bump first and last time, please give me a little help guys

 

[IronLion]

one suggestion is this: leave the effedrine alone! You are running a full 200 m sprint the effedrine will get in your way and fatigue you faster...effedrine is not good for high intensity sustained output

 

[40butpumpin]

#1, ELIMINATE the stimulants, all of them
#2, Protein: high quality and high quantity
#3, Carbs: any and all
#4, Flax oil for some good quality fats
#5, Sqauts with light weight and fast explosive movements (bracket low)
#6, Squats with heavy weight and slow controled movement (bracket high)
#7, explosive running up stairs or hills (eg explode up 2-4 stairs with each leg)
#8, rest between sprint intervals, sprinting requires full neural recovery for proper functioning
#9, take care of that blood pressure, you are putting severe strain on your heart valves
#10, sorry for the format of this post, it just seemed appropriate.

Good luck.

 

[Jman88]

I used to sprint in high school and 2 years in college. I would probably drop the hydroxycut and take a small water or gatorade with a small apple about 45 miutes to an hour before I ran. If you are gettng tired near the end of the 200 you need to train more intensely-sprint intervals and run 300's to build some better endurance. When I was running I would eat as much carbs as possible and only lift 3 days a week. Practice getting out of the blocks as well. Between my freshman year of hs and college I trained hard, ate big, did a lot of block work and reached a 10.55 in the open 100 and 10.45 split in the 4 x 100.

 

[Tooshort]

like everyone else has said, leave the effedrines alone. if you want to improve your times train hard! if your gettin tired at the end of the 200 i would run more intervals at 300 m or even 400 meters. do block work, many people dont understand the importance of getting out of the blocks as quickly as you can. I dont know what your training routine looks like but i would encorporate maybe a different routine on leg day . another thing u can look at might be your form, fixing something small might shave off a tenth or two in the dash.

 

[tempest2003]

alright thats the kind of thing I wanted to hear, thanks guys, i appreciate the posts, the reason I was taking the hydroxycut pre race was I read somewhere I thought and it said it stimulates your adrenaline glands which in turn will help your time some.

 

[40butpumpin]

alright thats the kind of thing I wanted to hear, thanks guys, i appreciate the posts, the reason I was taking the hydroxycut pre race was I read somewhere I thought and it said it stimulates your adrenaline glands which in turn will help your time some.

Bro, what would help your time more than anything would be to create explosive leg power by means of smart training. Focus on smart training and diet if you're serious about your sport.

 

[tempest2003]

okay, well i have quite a bit of training behind me, im powecleaning over 200, im always the first one out of the blocks, my form is prety good, little rough around the edges perhaps, but for the most part its smooth. so im looking for the edge, diet, weight loss, etc. do you know if it is true that hydroxycut, or caffine or ephedrine will help your times? by helping your energy levels and such? how about creatine? is the water retention worth it? ive read even with the water retention sprinters have been able to reduce their times by a little.

 

[tempest2003]

okay well, hows this for a eating schedual, i actualy got it from someone on the fourm, but no one crituiqued it, even if i cant spell it! =O

breakfast: Scrambled Eggs, 1 bananna, toast with butter or jam, Whey Protein, creatine, glutamine W/Milk

lift at 10:30 to 11:20 with detour protein bar afterwards, 30g's protein with 20oz water.

Lunch: turkey, or some kind of meat, not lunch meat, on bread, with cheese and letuice, orange juice.

3:30 track practice till about 4:30 or 5.

6:30: Chicken (Hamburger or turkey, other meats too but I eat those the most), Rice, Vegetables, & orange or bananna, protein shake w/milk, creatine, glutamine.

8:30: Oatmeal...Something else I should eat around this time?

10-11: go to sleep

 

[40butpumpin]

so im looking for the edge, diet, weight loss, etc. do you know if it is true that hydroxycut, or caffine or ephedrine will help your times? by helping your energy levels and such? how about creatine? is the water retention worth it? ive read even with the water retention sprinters have been able to reduce their times by a little.

The edge imo is sport specific training. That is training for your sport with very specific exercises done is such a way as to allow for maximum neural and physical adaptation and effectiveness. That may sound like a load of crap but it isn't. Training is a science and the better you get at it and the more you can train specifically for your sport, the better you will be. If you're serious about your sport I would find a great sprinting trainer that can get you going on some sport specific exercises and training techniques and routines. The edge isn't in a pill bro, it's in research, dedication and hard work. No, I don't feel stimulants will ultimately help you any appreciable amount and in fact can actually hurt your performance. Yes, creatine can probably help your strength.

As far as diet I would live by three rules: listen to your body, eat healthy and don't be afraid of calories. Just eat healthy, eat enough and listen to what your body is telling you. I personally would keep carbs (oatmeal) either earlier in the day or just post workout as opposed to bedtime. I would use a slow digesting protein for late evening or bedtime. You should probably be eating every 3 hours at least: 6, 7 or even 8 meals per day.

Good luck to you man.

 

[TxRugby_8]

Olympic lifts and plyometrics during the same workout (ie. 1 set of snatches, 1 set of depth jumps or standing long jumps. done 5-8 times.) Flexibility,flexibility, flexibility.

cheers

 

[speedy7]

need to drink more water bro. Not at meals as this will dilute your digestive enzymes. Ditto on flexibility. You want to be super fast, do hang cleans like a mother. This will help your start. You think you have a good start and your form is already good, that is your first problem son. You can always work on block speed and form at any level of sprinting. If you run an 11.6 you can definitely improve your time through blocks and form work. You also want your quads and hamstrings about the same strength so say you can leg extension 80 pounds, you should leg curl the same. This is the beginning. With proper training at your age, by the time your a senior in college it is possible for you to go at least 10.4. I know what i'm talking about so any other questions give me a shout. Also give my name a search and you will come up with other helpful sprinting info.

Keep it real and don't be stupid