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SPRINT WORKOUT??? or Workout suggestions?
male 17 year old! I am considering doing sprints at my school since they have a good track team. I wanna get in shape because I definitely have not worked out regularly since last june. Do you have any suggestions for a work out that I can do? I am considering doing weights and running...but I really would like a suggestion.
Thanks
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Maybe give some free advice about: Sports?
The thing to remember is that in any workout you get good at exactly what you train. If you go out and do steady pace running, you will get good at steady pace running only.
So, you should focus either on training the exact movement, or splitting it up into exercises that emphasise components of that movement.
I read the answer below, and I do agree with some of the specific recommendations, though not fully with the weight training part of it. I will mainly go into that in my answer, but I have the link to a full sample program for a top sprinter below.
Short term explosive sports like sprinting, have a strong anaerobic component and can benefit a lot from weight training (particularly the starting speed). In fact, I would say it is essential for top line performance. Endurance and cardio on the other hand are less important since the duration of exertion is short (cardio is still good for your health though I might add).
I would definitely focus on weights as well. Here too though, there should be focus on explosive movements and acceleration, as well as on big, multiple joint movements (called compound lifts) that are relevant to your sport.
Please do note that if you are not used to weights, you need some weeks of steady lifting for conditioning before you jump into things like compensatory acceleration or explosive training.
Here is the program I mentioned above:
[Link](Mouse over link to see full location)
You can see how many different things he incorporates, and you can see his weight routine at the bottom.
Even if you cut the routine down, make sure you train all muscle groups. Also keep the power cleans as these are important (after you are conditioned). Otherwise focus on the other compound lifts- squat, all the presses, rows (as a more common alternative to his bench pull), etc. It should be ok to add compensatory acceleration onto all the compound movements (for isolation moves like biceps curls, good mornings, or whatever, you dont need to add it).
Here is an explanation of compensatory acceleration:
[Link](Mouse over link to see full location)
That's it. Good luck and happy training :)
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Whenever you design a workout routine for yourself, it's best to keep in mind what you're trying to accomplish. If you're going out for the track team, you'll need to emphasize cardiovascular health and endurance over, say, big honkin' muscles. (Too much mass can be detrimental to a runner.)
I'd emphasize wind sprints, jumping rope, and plyometrics. You'll get a lot of bang from your buck by doing interval training: run full tilt boogie for 30 seconds, then rest for 30 seconds, repeat until you collapse from exhaustion. Some weight training can be useful, especially if you'll be in events requiring upper body strength (shot-put, pole vault, discus, etc.) But your main focus should be on the running. I would also talk to the track coach for more advice.
Hope this helps.
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