Speed off the Mark/Acceleration program and w/o
In most team sports this is key...after trolling a few sites plus a number of forums on here i have come to the conclusion
1) you need to develop strength before anything else
2) you need to practice being explosive
My program
Tue + thur: sprint session (track) followed by lifting session
Sunday: hill/stair sprints/ exercises(i.e. bounding, hopping etc) followed by lifting
Atm I am lifting:
5x5 deads
5x5 squats
5x5 bench
5x5 rows
3x 8 military press
ABS (lots of rotational style ab work)
As i get better at lifting i will introduce more difficult/ power based exercises
I am at a loss as to what to do on the track, i want to focus on the first 40-50m not the full 100m.
I was thinking of doing some 10,20,30,50m sprints and also some flying starts for that 'turn of speed acceleration'
could I please have an example of a good acceleration/start workout for track? I will rep!