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Wannabe Track Star
New member
First post, Opinions on New training split for track
Hey This is my first post here. Im going to university next year, I want to try sprinting with the track team spring 2004. Ive been working out for about 4 months now. Im currently 200lbs with abs in good lighting, and looking soft as hell in the opposite. Im squating 315, Benching 275, Deadlifting 400. and im at 13 seconds flat for the 100m
Right now im training as follows
My goals are to increase power in my legs for my Vertical leap and sprints. Id like to put on some mass in my upper body, and cut down on some bodyfat. I do capoiera so i havent put too much of an emphesis on hypertrophy in my lower body, although im not mortally afraid of this happening. Also i figure the lower volume on my leg days will allow for the twice weekly sprinting without overtraining.
I preform all sets to one rep before failure and i take about one minutes rest between sets. 45 seconds on my speed squats,deads,bench and ohp.
I switch up all max effort stuff once every two weeks. the hypertrophy work ill continue for 8 weeks changing rep schemes during that time. I reduce volume once every 4-5 weeks for one week to allow for recovery
Each workout takes about an hour plus streching
I shoot for 250g's - 300 g's of protien per day, and generally eat clean
What do you think of this program
Day 1: Dynamic Effort Squat Day
Streching - 15 minutes
Speed Squat 2x10
Speed Deads 2x10
Jump Cleans 5x2 - drop weight 5x2 - drop weight 5x2
Jump Squat 15x2
Straight leg Deads (or Glute Ham Raises when with training partner) 10x3
Streching - 15 minutes
Day 2: Sprinting Before breakfast, 5 100m sprints at 80% 2 100m's at 100% Followed by abdominal and lower back work. Ususally consiting of l-sits, v-sits, slide outs
Day 3: Dynamic Effort Bench
Streching - 15 minutes
Speed Standing OHP 3x10
Speed Bench 3x10
Incline Bench 10x3 6 second reps for 60 sec tut
Decline Bench 10x3 6 second reps for 60 sec tut
Push Press 8x3
CG Bench 10x3 6 second reps for 60 sec tut
Tri Dips 10x3 5 second negatives, explosive contraction
Claping Pushups 10x3 - as fast as possible
Flat Flys 10x2
Barbell Rows 3x10
Wide Grip Chins To failure 3 sets
Barbell Curls 3x8 - 5 second negative
Forearms 45x1
Streching - 15 minutes
Day 4: rest
15 minutes of streching, in the night and morning
Day 5: Max Effort Squat
15 minute strech
Squat 3x3 + 1x3
Calf Raise 3x3 + 1x3
Calf Raise 10x3
Reverse Hypers 8x3
15 minute strech
Day 6: Sprinting Before breakfast, 5 100m sprints at 80% 2 100m's at 100% Followed by abdominal and lower back work. Ususally consiting of l-sits, v-sits, slide outs
Day 7: Max Effort Bench
15 minute Streching
Wide Grip Bench - 3x3 + 1x3
Decline Dumbell Press 10x3 with 6 second reps for 60 sec tut
Free Handstand Pushups failurex3
Dumbell Tricep Extensions 10x3
Dumbell rows 10x3 with 6 second reps for 60 sec tut
medium grip chins to failurex3
Barbell Curls 8x3 5 second negative
Hammer Curls 8x3 5 second negative
Forearms 45x1
15 Minute Streching
Repeat
Thanks
Hey This is my first post here. Im going to university next year, I want to try sprinting with the track team spring 2004. Ive been working out for about 4 months now. Im currently 200lbs with abs in good lighting, and looking soft as hell in the opposite. Im squating 315, Benching 275, Deadlifting 400. and im at 13 seconds flat for the 100m
Right now im training as follows
My goals are to increase power in my legs for my Vertical leap and sprints. Id like to put on some mass in my upper body, and cut down on some bodyfat. I do capoiera so i havent put too much of an emphesis on hypertrophy in my lower body, although im not mortally afraid of this happening. Also i figure the lower volume on my leg days will allow for the twice weekly sprinting without overtraining.
I preform all sets to one rep before failure and i take about one minutes rest between sets. 45 seconds on my speed squats,deads,bench and ohp.
I switch up all max effort stuff once every two weeks. the hypertrophy work ill continue for 8 weeks changing rep schemes during that time. I reduce volume once every 4-5 weeks for one week to allow for recovery
Each workout takes about an hour plus streching
I shoot for 250g's - 300 g's of protien per day, and generally eat clean
What do you think of this program
Day 1: Dynamic Effort Squat Day
Streching - 15 minutes
Speed Squat 2x10
Speed Deads 2x10
Jump Cleans 5x2 - drop weight 5x2 - drop weight 5x2
Jump Squat 15x2
Straight leg Deads (or Glute Ham Raises when with training partner) 10x3
Streching - 15 minutes
Day 2: Sprinting Before breakfast, 5 100m sprints at 80% 2 100m's at 100% Followed by abdominal and lower back work. Ususally consiting of l-sits, v-sits, slide outs
Day 3: Dynamic Effort Bench
Streching - 15 minutes
Speed Standing OHP 3x10
Speed Bench 3x10
Incline Bench 10x3 6 second reps for 60 sec tut
Decline Bench 10x3 6 second reps for 60 sec tut
Push Press 8x3
CG Bench 10x3 6 second reps for 60 sec tut
Tri Dips 10x3 5 second negatives, explosive contraction
Claping Pushups 10x3 - as fast as possible
Flat Flys 10x2
Barbell Rows 3x10
Wide Grip Chins To failure 3 sets
Barbell Curls 3x8 - 5 second negative
Forearms 45x1
Streching - 15 minutes
Day 4: rest
15 minutes of streching, in the night and morning
Day 5: Max Effort Squat
15 minute strech
Squat 3x3 + 1x3
Calf Raise 3x3 + 1x3
Calf Raise 10x3
Reverse Hypers 8x3
15 minute strech
Day 6: Sprinting Before breakfast, 5 100m sprints at 80% 2 100m's at 100% Followed by abdominal and lower back work. Ususally consiting of l-sits, v-sits, slide outs
Day 7: Max Effort Bench
15 minute Streching
Wide Grip Bench - 3x3 + 1x3
Decline Dumbell Press 10x3 with 6 second reps for 60 sec tut
Free Handstand Pushups failurex3
Dumbell Tricep Extensions 10x3
Dumbell rows 10x3 with 6 second reps for 60 sec tut
medium grip chins to failurex3
Barbell Curls 8x3 5 second negative
Hammer Curls 8x3 5 second negative
Forearms 45x1
15 Minute Streching
Repeat
Thanks
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