Sprinter Routine (Legs 2 days a week, is that too much?)

[Thadon]

Do you think working my legs out 2 days/week is okay? And, I think I need to change up some of my Bicep/Chest/and tricep lifts...

Day 1; legs: Sprints, pylos (Depth jumps, bounds, etc)
DL, SLDL, Good Mornings, and ski squats

Day 2; chest, triceps, and biceps:
Incline bench, Incline Close GRP bench, and Incline flyes

Day 3: rest

Day 4; Legs: Sprints and pylos:
Calf Raises, Lunges, One Leg Squat, and leg curls

Day 5: Rest

Day 6: Abs, back and shoulders (What lifts for the back and shoulders, what should I do for abs?)

Day 7: Rest
What changes would you make?
Legs are important, very important.
Abs are too, should I work them more than once a week?
No Squat Rack, so I can't do squats--That sucks!
Thanks for all the help

 

[Longhorn85]

Sounds good to me, but I need to know what distance sprint are you trainng for, and how long your workout sprints are. What kind of warm up do you do prior to sprinting. I would suggest a mile jog as a warm up.

 

[ballast]

Yeah.What ttlpkg said.Also, when does your competitive season start?

 

[Thadon]

Sprints: 100M and 200M, I probably will run the 4 a little but It's not a favorite of mine and i'm not that competitive at it.

Season meets will start around the end of March, practice sometime in februrary.

Thanks for all the help...
I kind of think my upper body routine looks like shit, you think I need to change that up a little?

 

[ballast]

I know I'm probably going to catch some major flack for suggesting this, but, I think that most athletes would benefit from two or three full body routines(of varying intensities) per week.Atleast during the pre and in season periods anyway.If practice starts in February, you've got around three months to maximize your speed and strength before you need to cut back to allow for sport skill sessions.3 months out is what I'd call pre season.If I were in your position, I'd do 2 weight sessions(full body) and 2 sprint sessions within a 7 or 8 day period.
If you have average recovery abilities, I'd do a weights day,followed by a rest day, followed by a sprints day, followed by a rest day,etc.If you are above average when it comes to recovery, you could try two a days.Weights in the am and sprints in the pm.You'd still be well off to alternate a training day with a rest day on this schedule however.
As for the weights, I'd keep the sessions short and to the point.No wasted movement.You need exercises that give you the most bang for your buck.Snatch deadlifts from a platform,power cleans,power snatches,front squats,push presses,etc.I wouldn't worry too much about benches,curls or other beach lifts.Save those(as well as split routines) for the off season when you'll have the time and energy for them.
All right guys.Let me have it.Really lay into me

 

[Longhorn85]

From my track days I remember the worst thing to do was peak too early. Keeping this in mind I would concentrate on weight training for strength in upper and lower body (i.e, squats, bench) and on building up cardiovascular strength by doing sprints longer than your race distance, such as doing 300m interval training. Again, I would run a mile or so at a moderate pace prior to doing intervals. Be careful not to overtrain.

 

[Thadon]

Yeah, I was planning on running my sprints like:
2 x 500's, 4 x 200's, or: 6 x 150's, and 2 x 250's.
So, I should sprint about 2-3 times/week?
Leg work out, other than sprinting, 2 times/week?
Upper Body work out, 1 time week?
Abs 2 times/week?
Abs are really important, I dont think one day is enough.

Is my upper body routine good? It doesn't seem too good to me.

Winter is coming here soon, well maybe, so running sprints is going to get a lot harder in the snow. I'm trying to find a good place to do them indoors, but not much luck.

 

[Thadon]

^

 

[Thadon]

Monday: Upper Body
Tuesday: Legs
Wednesday: rest
Thursday Upper Body
Friday: Legs
Weekends:
Sprints/pylos
Does that look good.....?

What should I do for the upper body?

 

[squatter]

sorry boys, I'm gonna be a dick here and say don't give advice when you don't know shit from shingles.

I used to sprint, I've coached track, I'm a weightlifting coach, personal trainer, certified strength coach, and I'm a specialist in speed developement.

you should lift weights with these goals in mind
-improving flexablity
-increasing your white to red muscle fiber ratio
-increasing your available power output
-getting stronger hips, shoulder, legs and back.

YOU NEED TO FOCUS ON THE OLYMPIC LIFTS!!! PLAIN AND SIMPLE. SNATCHES, POWERSNATCHS, CLEANS, POWERCLEANS, DEEP SQUATS FRONT AND BACK, ROMANIAN DEADLIFTS, JERKS, PUSH JERKS, AND PUSH PRESSES.

forget about bodybuilding. it will make you look good while you're getting your ass handed to you on a platter by some kid who power snatches 220 pounds. On this subject, I have science backing me. also, you can't argue with evidence.

there it is!

Good luck bro.

you ever tried standing blocks? you're one step ahead right off the line.

squatter