I need help with a workout for a sprinter

[Chris C]

Originally Posted by Frank.S

I think its the same thing, give that powerlifter a 400lbs squat and buddy is gonna smoke it. If you increase your maximum, the sub-maximal is going to be easy, and quicker.

This is true for the most part, provided that the powerlifter trains for explosive strength. Regarding a sprinter increasing his max squat and being even more explosive, I think you have to take into consideration the explosive strength deficit. Even if you did get that squat up to 500 or even 600, you only have a very small fraction of a second to produce a certain amount of force.

[mxgausch]

Thanks for all of the tips so far!
AT the moment i have ditched the 2 mile runs and am doing short and fast distances. I have taken all of the lifting information and am starting to create a lifting routine. I have also started to eat heavier and i think i am right around 2600 calories/day. I was also wondering if isoabs would help build the core? if you have any core excersises that would strengthen my abs hat would be great!!

Thanks!

[dos]

Originally Posted by Chris C

This is true for the most part, provided that the powerlifter trains for explosive strength. Regarding a sprinter increasing his max squat and being even more explosive, I think you have to take into consideration the explosive strength deficit. Even if you did get that squat up to 500 or even 600, you only have a very small fraction of a second to produce a certain amount of force.

Using this force/time RFD curve example pay close attention to the strength training versus the UNTRAINED group. @ 200 ms the UNTRAINED group produces almost as much force as the heavy strength trained group. Yup, that's right, the guys sitting on their couches are develping force at nearly the same rate as the guys doing the slow-heavy lifting. On the other hand, the explosive-strength trained group is blowing everyone away @ 200 ms (the time frame in which most athletic movements occur). Sure, @ 500 ms, the heavy strength trained group is producing more force but who cares? the play is over.

[gobbla]

mx> I think that kevin has "eric cressy's ultimate offseason training manual". you might consider checking it out. It'll bring you up to speed on a lot of things and give you some more considerations Help you think in the right direction so you might be able to look for specific information that is relivant to your exact situation.

chris\dos> excellent points, the graph makes it very easy to see.

[UpNorth]

Originally Posted by dos

Thank you for posting this! What an unbelievably useful chart.

MX -- Don't worry about training your abs individually, its not the best use of your time. Pick a routine with lots of compound movements and you will be training your abs as well as with the other core muscles. Better yet, pick a routine with explosive compound movements and kick everyone's tail out of the blocks.

[Kevin Larrabee]

Originally Posted by gobbla

mx> I think that kevin has "eric cressy's ultimate offseason training manual". you might consider checking it out. It'll bring you up to speed on a lot of things and give you some more considerations Help you think in the right direction so you might be able to look for specific information that is relivant to your exact situation.

chris\dos> excellent points, the graph makes it very easy to see.

I wont share that, Im too protective.

I am going to sit down with max and talk some more. Get him on NROL Strength most likely to start off. And then address the off-season when it comes.

[mxgausch]

im starting to get more strength and well i believe i am eating better. I read a book that kevin gave me.. The New rules of Lifting..and in thier it had aan entire section to focus on eating! this book has helped oout alot and im hoping to get a little more explosive now that i have more mscle. if theres any excersise that you know that can help me be explosive out of the blocks that would be greatly appreciated.! thank you so mmuch!

Max Gausch!

[RedLefty]

If you do the workouts from NROL you'll be doing things like lunges, step-ups, high pulls, etc... all great for being more explosive out of the blocks.