Author Topic: strength for sprinters  (Read 1841 times)

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LBSS

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strength for sprinters
« on: October 04, 2010, 11:15:42 pm »
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Two good articles, one on improving acceleration and the other on the different demands required during a 100m sprint. Excellent info.

http://maximum-maximorum.com/2008/12/01/speed-training-football-speed-acceleration/
http://maximum-maximorum.com/2009/02/13/strength-qualities-of-the-100m-sprinter/
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses