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Thread: Is This a Good Enough Weight Lifting Routine for the 100 meter Dash?

  1. #1

    Is This a Good Enough Weight Lifting Routine for the 100 meter Dash?

    I'm 24 and I'm a newbie to track and field. I haven't read any books or anything on how to train for the 100 meter dash. By doing the following routine I not only want to develop the muscles that are essential for the 100 meter dash I also want to develop my beach muscles. If any one of you know how to tweak my routine a little so that I can reach my goals more efficiently it will be fully appreciated. I don't want to deviate too far from my original plan however as this plan that I laid out hits every muscle that I deem essential for looking good on the beach. I have been doing this routine for 3 weeks now and I am already noticing a change in the way my body looks. I don't want to lose any muscle anywhere on my body.

    Here is my weight training routine:

    Monday

    Squat 12 12 12
    Straight legged Dead lift 12 12 12
    Calf raises 15 12
    Bicep curls 12 10
    ab wheel

    Wednesday

    Lateral raises 12 10
    Dumbbell press 12 10
    Inclined Dumbbell press 12 10
    Dips 12 10
    ab wheel

    Friday

    Bent over lateral raises 12 10
    Straight legged Deadlifts 12 12 12
    Chin ups 12 10
    Pull Ups 12 10
    ab wheel

    I will be doing plyometrics and track work on Tuesday, Thursday, and Saturday...

  2. #2
    Member John's Avatar
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    Re: Is This a Good Enough Weight Lifting Routine for the 100 meter Dash?

    which is more important looking good or running fast? If you want to use weights to run fast then get http://shop.charliefrancis.com/collections/weights if not there are a gazillion weights programs you could use.

  3. #3
    Member boldwarrior's Avatar
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    May 2003
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    Re: Is This a Good Enough Weight Lifting Routine for the 100 meter Dash?

    I can't tell if it's a serious questions.

    Did Charlie athletes have "beach" muscles?

    Most of the team had a similar look.
    Otherwise go and buy Arnold's encylopedia of modern bodybuilding.

  4. #4

    Re: Is This a Good Enough Weight Lifting Routine for the 100 meter Dash?

    Quote Originally Posted by dadmonson View Post
    I'm 24 and I'm a newbie to track and field. I haven't read any books or anything on how to train for the 100 meter dash. By doing the following routine I not only want to develop the muscles that are essential for the 100 meter dash I also want to develop my beach muscles. If any one of you know how to tweak my routine a little so that I can reach my goals more efficiently it will be fully appreciated. I don't want to deviate too far from my original plan however as this plan that I laid out hits every muscle that I deem essential for looking good on the beach. I have been doing this routine for 3 weeks now and I am already noticing a change in the way my body looks. I don't want to lose any muscle anywhere on my body.

    Here is my weight training routine:

    Monday

    Squat 12 12 12
    Straight legged Dead lift 12 12 12
    Calf raises 15 12
    Bicep curls 12 10
    ab wheel

    Wednesday

    Lateral raises 12 10
    Dumbbell press 12 10
    Inclined Dumbbell press 12 10
    Dips 12 10
    ab wheel

    Friday

    Bent over lateral raises 12 10
    Straight legged Deadlifts 12 12 12
    Chin ups 12 10
    Pull Ups 12 10
    ab wheel

    I will be doing plyometrics and track work on Tuesday, Thursday, and Saturday...

    You want to develop beach muscles and sprint at the same time?

    What are you doing on the track?

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