Sprint power training

[squat4speed]

My PRs at the time now are 220 bench press 1RM, 160 power clean, 335 squat to parallel, 305 deadlift.

I will look to increase these lifts to however much I can and ensure my lifting doesnt take over my sprint traning and only follows it.

[squat4speed]

Ill start off this journal with my last workout that I did, which was last Wednesday.

Jump squats 3x8 with 40% 1RM
Power cleans 5x3 -135 build up to 155
Close grip bench press 3x8 -135-145-160

[squat4speed]

Next workout is today after my track workout (immediately after).

[squat4speed]

Squats

2x6 warm up -135/205
3x5,4,4 -275/280/280

Close grip bench press

3x3-135/145
3x3-155/160

Power Cleans

4x3 -135/145/150/155

Wrist curls

3x10

Was pretty exhausted after track and couldnt push out the extra couple of reps during the squats.

[squat4speed]

Pretty tired today... did a few light exercises

Isometric hamstring curls (holding curl position on stomach)

3x25 seconds per leg

Isometric high knee (hold while on back)

3x20 seconds per leg

25 push ups
25 crunches
15 leg drops-straight
20 leg drops-10 per side

[squat4speed]

Squats

2x6 warm up sets
3x5,4,3 heavy sets

Romanian Deadlifts

1x8 warm up set
3x6 heavy sets

Weighted Dips

1x15 body weight dips warm up
3x8 heavy sets (personal bets on set 3)

Incline DB Press

3x8,6,6 heavy sets

Pull ups

Body weight 3x10 (full range of motion)

Jump rope skipping for 10 minutes

[squat4speed]

Box Squats

2x6 warm up-135 pounds
4x3-225/235/245/255 (new 3 rep max personal best)

Power Cleans

5x3-135/135/145/155/155 (missed the last 2 reps on the last set)

*super set with depth jumps*

5x2 jumps

Wrist curls

4x10-100 pounds

10 minutes jump rope

[squat4speed]

Did this workout right after a very intense track practice

Power Cleans

135x3
145x3
155x3
155x1
155x1

Squats

135x6
225x6
275x5
275x5

Close Grip Bench Press

135x8
155x6
160x4
160x4

3 minutes stationary bike
static stretching 5 minutes

[squat4speed]

Gonna start posting my track workouts too

[squat4speed]

Functional warm up (drills, dynamic stretches)

Body weight circuit

10 push ups
20 crunches
10 bench dips
10 kick backs
15 doggy kicks
10 lowered kick backs
15 push ups
20 oblique crunches

Tempo running

2x50m build up slowly to 80% speed-walk back recovery
4x100m at 80-85% speed-3 minutes rest between runs
1x200m at 75% speed
2x50m at 75% speed-walk back recovery

Dynamic stability exercises
Cool down

[squat4speed]

Functional warm up (technique drills, bounding drills)

Tempo running

10x25m at 70% speed


Sub-maximal runs (Technical)

10x25m at 95% speed


1x60m resisted (being held back by harness) at 100% speed

[squat4speed]

Box Squats

135x6
225x5
245x3
255x3

Close grip Bench press

135x6
155x5
165x4

Deadlift

135x5
205x5
225x5
245x5
275x3

DB Shoulder press

40x10
45x10
55x10

Lunges w/ dumbbells (40s)

2x15m walking

Pull ups

3x10

[squat4speed]

Day off

Christmas day, just taking it easy, posting on bb.com and playing some games.

[squat4speed]

AM

Isometric band circuit (5 minutes total)

-Glutes, quads, hips, abductors, hamstrings

Light ab circuit (200 total reps)

-broken up into sets of 30-40 reps

PM

Power clean technical work (95 pounds)

Basically worked on doing the clean pull to the knee, then worked a lot on high pulls. Also worked on the explosion part of the second pull in the actual clean. And did 1 set of front squats (6 reps).

[squat4speed]

Warm up (technique drills, bounding, dynamics)

4x30m strides at 70% speed

Speed work

2x10m-100% speed
1x30m-100% speed

2x4x50m-100% speed

Plyometrics

5x4 box jumps
5x depth jumps
2x4 single leg jumps (2 sets per leg)

[squat4speed]

Warm up

Stair runs

16 steps x5-walk back recovery

Tempo -all runs at 70% speed-ab circuit 300 total reps

1x10m
1x30m
3x50m
2x80m
1x100m
3x200m

[squat4speed]

Did this workout 20 mins after the track workout


Squats

135x5
225x5
275x5
275x5

Jump Shrugs
135x10
175x6
175x6

Power Cleans/Clean pulls (high/low)

135x4 -Power clean
155x4 -high clean pulls
165x4 -low clean pulls
175x4 -high clean pulls
195x4 -low clean pulls
195x4 -low clean pulls
155x2 -power cleans

Close grip/regular grip press- alternating

135x10-regular
135x6-close grip
155x6-close grip
185x6-regular
165x4 close grip
185x6-regular

[IGF-WON]

good work man, what events do you run?

[squat4speed]

thanks.

100m/200m/4x100m relay and do long jump occasionally, as well as shot put. Also ran on a school record 4x400 team.

[squat4speed]

Warm up

Drills
Dynamic stretches
Bounding
2x10 straight leg jumps on spot

3x30m at 70$ speed

Speed work -all runs at 100% speed

1x10m
1x20m
1x30m
2x3x60m

[squat4speed]

So I started Purple K creatine today, and took 2 pills pre workout and 2 pills post workout.

10 pushups for warm up

Bench press

135x8
155x8
185x6
195x4
200x4

Weighted Dips

45x10
70x8
80x8

Incline DB press

55x8
65x8
75x5

DB Shoulder Press -couldnt push out as many reps for some reason

45x8
55x6
55x6

Upright Rows

90x10
100x8
100x8

Concentration curls -first time working biceps in at least 6 months

45x8
50x6
55x5 + 2 assisted

Reverse wrist curls

60x15
100x12
100x12
100x12

Jump rope 5 minutes

Med ball circuit-no break inbetween exercises

Russian twists x20 on each side
Overhead crunches x15
Med ball throws on back x10 (toss med ball into the air with as much power while laying on your back)
Russian twists x20 each side
Single leg med ball throws x6 each hand
Leg raises x10
Med ball throws on back x15

[flipnch1nese7]

Hey man! Good to see a fellow track runner, can't say I've ever ran anything below a 400, but you're doing a great thing. haha gluck man!

[squat4speed]

Hey man! Good to see a fellow track runner, can't say I've ever ran anything below a 400, but you're doing a great thing. haha gluck man!

lol, I cant say I've ran anything over a 400

good luck to you too man, happy new year.

[squat4speed]

Day 2 of purple k creatine use. Got myself warmed up with 5 minutes on the bike and some joint rotations and leg swings.

Squats

BW x10
135x6
135x6
225x6
275x5
285x1 ! - ripped my pants
290x1 - tried going at it again, but just the pants kept ripping more

Cleans

135x3-full clean
135x3-clean pull
135x3-high clean pull
155x3-clean pull
185x3-clean pull
185x3-clean pull
195x3-clean pull

Romanian Deadlifts

185x8
185x8
205x7
225x3 - lost my grip
225x4 - bad grip again

Lunges - 40 pound dumbbells

10 step lunge walk
-10 incline sit ups
10 step lunge walk x3

Pull ups

2x8

Med Ball - 8kg

Russian twists x15 each side
Jump squats x10
Russian twists x15 each side
Med ball crunches x30

[squat4speed]

Taking the day off and just chilling

[squat4speed]

Warm up-25 minutes

Strides -70% speed

2x30m
2x50m

Speed work -100% speed

2x10m
10x30m
1x60m

Plyometrics

5x4 Box Jumps
2x4 single leg box jumps

[squat4speed]

Bench Press

135x8
155x6
185x5
200x3
205x3
210x1
215x1
225x1

-Thought I'd go for a new bench press 1RM max as my spotter noted I lifted the bar with too much ease for it to be a real 100% lift, so 235-240 is certain, I didnt attempt however as my right pectorial was bothering me a bit

Push Press

90x4
110x4
110x4

Box Squats

135x10
225x3
245x3
260x3 (new 3RM PB)

Clean Pulls

135x2x2 Hang clean (warm up)

185x5
185x5
195x3
205x3
205x3

Walking Lunges -40 pound dumbbells

4x10m walking

Pull ups

3x8

Reverse Wrist curls

90x10
110x10
110x10
110x8
110x8

3 minute cool down on the bike

[squat4speed]

Tough workouts yesterday, so just taking the day off today.

[5Six]

Sub'd.

You're moving some great numbers for your age man.

[squat4speed]

Thanks, I got 2 hard workouts comin up today.