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Thread: Gym workout for sprinting?

  1. #1
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    Gym workout for sprinting?

    As some of you may have seen I compete in short sprints (1000/200m) at fairly high level, I do very little in the way of gym work so I'm looking for advice on what exercises I should be doing, how many reps, what weights etc.

    I went to the gym today (first time in nearly a year) and just did whatever I could think of on the spot to get the muscles working and get my body used to it again before I get into it properly.

    I posted up what todays session was in my training log HERE so you can get an idea of what weights I was doing for each machine/exercise.

    But I really need to make my sessions more specific to sprinting as there's no point wasting energy working the wrong muscles or doing too many reps with too little weight when I should just be banging out 5 reps with twice the weight.

    So fire away guys, what would you suggest?
    60m - 6.97 100m - 10.85 200m - 21.39 400m - 49.19 Weight - 76.7kg/169lbs

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  2. #2

    Re: Gym workout for sprinting?

    I've gotta recommend CF's 'weights for speed'.

  3. #3
    Member boldwarrior's Avatar
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    Re: Gym workout for sprinting?

    Weights for.speed.dvd tells you far more than any forum post can.

  4. #4
    Member DMA's Avatar
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    Re: Gym workout for sprinting?

    Completely agree with the gentlemen above me.
    Continuing to learn is one thing in life that has to continue.

  5. #5

    Re: Gym workout for sprinting?

    I also agree weights for speed will help you a lot esp weights 2.
    You could start with Bench press, squats, Lat pulldown, FOR 3-5 sets x 6 reps WORKING DOWN TO 2 REPS for bench and lat but keeping squat at 5 reps over the strength phase, and do a posterior chain exercise like RDL FOR 2-3 SETS X 6-10 REPS.

  6. #6

    Re: Gym workout for sprinting?

    Are in season or out of season?

    If you are improving from your current program. I wouldn't look to introduce new stimuli.

  7. #7
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    Re: Gym workout for sprinting?

    Well at the moment I'm off season, indoors are finished and I've got about a month until my first outdoor competition. So it probably is a bit late for going too nuts on the weights now, but it's still something I need to work on.

    Are the CF Weights videos actual discs or are they downloads?
    60m - 6.97 100m - 10.85 200m - 21.39 400m - 49.19 Weight - 76.7kg/169lbs

    Power of 10 Twitter YouTube Instagram

  8. #8

    Re: Gym workout for sprinting?

    Downloads.

  9. #9
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    Re: Gym workout for sprinting?

    Good stuff, I'll certainly have a look at those at some point then.

    For now I'm just going to stick to a general strength routine during the season, which won't run the risk of injury or adding too much bulk before the season starts.

    3-4 circuits of:
    Leg Press x 10-12
    Push-ups (weighted if possible): 15-20
    Abdominal exercise of your choice: 20 reps
    Lat Pull-down x 10-12
    Straight legged deadlifts x 10-12
    Hyper/Back Extensions x 10-15
    Abdominal exercise of your choice: 20 reps
    60m - 6.97 100m - 10.85 200m - 21.39 400m - 49.19 Weight - 76.7kg/169lbs

    Power of 10 Twitter YouTube Instagram

  10. #10
    Member boldwarrior's Avatar
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    Re: Gym workout for sprinting?

    Ask yourself,
    In what realworld movement, do you Sit down and push with your legs?
    I can only think of a clutch in a car.

    Leave the leg press for the bodybuilders

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