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  1. #1
    Banned SpeedDemon5's Avatar
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    As a sprinter, do I need to do bench press?

    Or is it just pointless for me?
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  2. #2
    Registered User kylekoko's Avatar
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    Originally Posted by SpeedDemon5 View Post
    Or is it just pointless for me?
    Hey man,

    That's a good question.

    It's certainly not pointless. Strength training is never pointless to any kind of athlete, the stronger the body, the stronger the athlete.

    In regards to sprinters.. if you look at Olympic quality sprinters, they have substantial upper body muscle mass as well as lower. Theres more and more research going into the role the upper body has on sprinting. I've attached an article from Mens Health which goes over how a lot of NCAA sprinters are using arm spiral exercises to increase speed.

    Hope that helps.

    Kyle

    menshealth.com/fitness/run-faster-1
    Currently working on a Bachelors of Human Kinetics (Honours).

    Always open to answering questions.
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  3. #3
    Registered User 00_Juris's Avatar
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    Olympic weight lifters don't bench press and sprinting seems to me a lot further from a bench press than a clean or a snatch. IMHO, bench pressing is the most overrated exercise as far as functionality goes. I wouldn't say it's pointless as much as I'd say it's unnecessary. I wouldn't let this discourage you from benching if you want to do it. That you should prioritize legs, is a given, but I'd focus on back more than anything else as far as upper body goes.




    ^^He probably has no idea how much he benches.
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  4. #4
    Banned SpeedDemon5's Avatar
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    Originally Posted by 00_Juris View Post
    Olympic weight lifters don't bench press and sprinting seems to me a lot further from a bench press than a clean or a snatch. IMHO, bench pressing is the most overrated exercise as far as functionality goes. I wouldn't say it's pointless as much as I'd say it's unnecessary. I wouldn't let this discourage you from benching if you want to do it. That you should prioritize legs, is a given, but I'd focus on back more than anything else as far as upper body goes.




    ^^He probably has no idea how much he benches.
    Ok another question, do anyone know a good full body static stretching routine. And if I did this on my off days when my muscles are tight, will I still get the same benefits?
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  5. #5
    Registered User kronik85's Avatar
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    Is it necessary? No. But it is great for CNS and power development.

    Should you? Do you want to be Ben Johnson, or Carl Lewis?
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  6. #6
    Registered User 00_Juris's Avatar
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    Originally Posted by SpeedDemon5 View Post
    Ok another question, do anyone know a good full body static stretching routine. And if I did this on my off days when my muscles are tight, will I still get the same benefits?
    It's a good idea to stretch everyday. Flexibility is important when you're doing proper deep squats, which are a must for any sport. I can't think of any specific routines especially geared to track but I'm sure you'll find something. Good Luck.
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    Originally Posted by SpeedDemon5 View Post
    Or is it just pointless for me?
    Of course it isn't pointless. Will it help you run faster? Probably not. Will you look better doing it? Yes.
    Best lifts (all gym)/2011 Goals:

    Squat: 405/Out-squat Rob's Bench
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  8. #8
    Registered User kronik85's Avatar
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    Originally Posted by 00_Juris View Post
    ^^He probably has no idea how much he benches.

    that's a pretty retarded statement.

    men's health (britain) tested him to 165 kilo... you think he never benched before?
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  9. #9
    Registered User DLB13's Avatar
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    I know this friend at my school that is a standout in the 100 meter He set a Pr at our school 10.25 crazy ish senior this year anyways when were weight training for football he always only did about 2 different exercises for his chest and kept the volume down. he said that its not good to have a lot of mass in chest because it can mess up your upperbody running mechanics like the arm motion. also there is an article on the supersite in the track and field articles that says it also. hope this helps
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  10. #10
    Registered User kronik85's Avatar
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    ben johnson was benching 375... benching is not bad. the guy posted above who "probably doesn't know his bench" benches 360... benching is not bad.
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    Registered User DLB13's Avatar
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    Originally Posted by kronik85 View Post
    ben johnson was benching 375... benching is not bad. the guy posted above who "probably doesn't know his bench" benches 360... benching is not bad.
    I wasn't saying that benching is bad but I was just saying that it isn't good to have lots of upperbody mass. the guy at my school benches 250.
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  12. #12
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    any muscle that doesn't make you faster makes you slower because it's just extra baggage


    on lifting in general:

    look at Usain Bolt, he only started REALLY lifting in 2010, yet lowered the 100m world record in '08 and '09. granted, the strength gains he makes may help but the point is strength not size. lift for strength, avoid bodybuilding splits, and the mass you gain will hopefully come with huge enough strength gains to increase your power/weight ratio. power/weight ratio is the only reason to lift if you're a sprinter



    on the bench press:

    include it but don't focus on it. those guys who bench 360 are also squatting 500+ while being completely lean. i bet they could all power clean 40+ pounds more than they could bench, because the power clean is much more indicative of strength that translates to speed




    edit:


    Originally Posted by kronik85 View Post
    Is it necessary? No. But it is great for CNS and power development.

    Should you? Do you want to be Ben Johnson, or Carl Lewis?
    heavy squatting, hill sprints, 100% speed work, and plyos are also great for CNS and power development. your CNS can only take so much stress before you overtrain it. you should focus most of that stress on the things that are specific to the sport you play (in this case hill sprints, heavy squatting, etc.). there's a place for benching, but that place is low on the list compared to other things for sprinting
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  13. #13
    Registered User 00_Juris's Avatar
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    Originally Posted by kronik85 View Post
    that's a pretty retarded statement.

    men's health (britain) tested him to 165 kilo... you think he never benched before?
    I was trying to exemplify how unnecessary benching is for sprinting, and I did after all say "probably." It's not a retarded statement because to my knowledge, OLY lifters do not bench press at all and OLY lifting is superior to that of power lifting when training for functional explosiveness. At least that's what seems to be the consensus.

    I'm sure he's done it before, but I doubt if he trains it much
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  14. #14
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    Why do people always refer to Ben Johnson's achievements? He used anabolics! His achievements mean nothing, as they are not what a natural person would do.

    Upper body strength is just as important as lower body strength in relation to the 100m.

    You can demonstrate this by standing in place and jerking your arms in an upward movement and taking note of your body lifting off the ground just by the power generated from your arms. This is actually an exercise my college high jump coach would have me work on beause it can give you that extra little bit of lift you need.

    Total body synchronization will always get you faster times than being out of balance.
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  15. #15
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    It's something to progress in as a way of increasing upper body strength for your drive. It's also a good CNS stimulation.

    Though I wouldn't over emphacise upper body work.
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    Originally Posted by Dylan6768 View Post
    Why do people always refer to Ben Johnson's achievements? He used anabolics! His achievements mean nothing, as they are not what a natural person would do.
    interdasting. . .
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    Atheist brah secretlifter3's Avatar
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    Originally Posted by kronik85 View Post
    ben johnson was benching 375... benching is not bad. the guy posted above who "probably doesn't know his bench" benches 360... benching is not bad.
    Ben benched 445.

    From CF's own words.
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    Originally Posted by SpeedDemon5 View Post
    Or is it just pointless for me?
    At your size, putting in some weight room work would be beneficial for sure. But track work should be strongly dominant if your primary goal is speed.
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    Definetely not pointless, depends if you want cut chest or not.
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    Originally Posted by Dylan6768 View Post
    Why do people always refer to Ben Johnson's achievements? He used anabolics! His achievements mean nothing, as they are not what a natural person would do.
    And perhaps more importantly, why would anyone compare themselves to an X-man.
    Genetic freaks these guys.
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    Your training should always be balanced. Muscular imbalances will result in injury. Saying that, it is important to bench, press, barbell row, and do pull ups. Having a strong chest, shoulders, and back will allow for faster arm drive, which should result in an increase of speed.
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  22. #22
    Stay humble, not pathetic sailingpece's Avatar
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    shoulder strength is valuable for a sprinter....The torque generated by the hips is transfered to the shoulders...if your gonna bench press make sure you don't do it like a bodybuilder.
    Correlation does not imply causation. The Plural of "anecdote" is not "evidence".

    When you believe in things you don't understand you suffer, superstition aint the way.

    Lets Not talk about what COULD be, nor what WOULD be, but rather what really is.

    I'm not an MD, nor am I a bro scientist.
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    Registered User jorairdan's Avatar
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    im friends with a few successfull ncaa sprinters, and for whatever reason they all seem to have jacked upper-bodies. don't know why-- you'd think all that muscle would slow them down!
    there's a 99.9% chance that I can jump higher than you.
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    Stay humble, not pathetic sailingpece's Avatar
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    Originally Posted by jorairdan View Post
    im friends with a few successfull ncaa sprinters, and for whatever reason they all seem to have jacked upper-bodies. don't know why-- you'd think all that muscle would slow them down!
    alot of it is "functional muscle"(sarcolemic), and most of them are not jacked by bodybuilding standards.
    Correlation does not imply causation. The Plural of "anecdote" is not "evidence".

    When you believe in things you don't understand you suffer, superstition aint the way.

    Lets Not talk about what COULD be, nor what WOULD be, but rather what really is.

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    Registered User salabajzer's Avatar
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    Originally Posted by sailingpece View Post
    shoulder strength is valuable for a sprinter....The torque generated by the hips is transfered to the shoulders...if your gonna bench press make sure you don't do it like a bodybuilder.
    Could you please explain what do you mean by that. number of reps or something else?
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    Stay humble, not pathetic sailingpece's Avatar
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    Originally Posted by salabajzer View Post
    Could you please explain what do you mean by that. number of reps or something else?
    The idea is not to push moderate weights for an extended period of time, something more accurate than reps is time under tension, aim for less than 15 seconds with heavier weights, that is 80% and greater of your 1 rep max....given that a good controlled rep usually lasts at least 2 seconds, 15 seconds of time under tension is like saying 7 or less reps per set.
    Correlation does not imply causation. The Plural of "anecdote" is not "evidence".

    When you believe in things you don't understand you suffer, superstition aint the way.

    Lets Not talk about what COULD be, nor what WOULD be, but rather what really is.

    I'm not an MD, nor am I a bro scientist.
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    Han Solo DFS200's Avatar
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    Originally Posted by Stathakis View Post
    any muscle that doesn't make you faster makes you slower because it's just extra baggage


    on lifting in general:

    look at Usain Bolt, he only started REALLY lifting in 2010, yet lowered the 100m world record in '08 and '09. granted, the strength gains he makes may help but the point is strength not size. lift for strength, avoid bodybuilding splits, and the mass you gain will hopefully come with huge enough strength gains to increase your power/weight ratio. power/weight ratio is the only reason to lift if you're a sprinter



    on the bench press:

    include it but don't focus on it. those guys who bench 360 are also squatting 500+ while being completely lean. i bet they could all power clean 40+ pounds more than they could bench, because the power clean is much more indicative of strength that translates to speed




    edit:




    heavy squatting, hill sprints, 100% speed work, and plyos are also great for CNS and power development. your CNS can only take so much stress before you overtrain it. you should focus most of that stress on the things that are specific to the sport you play (in this case hill sprints, heavy squatting, etc.). there's a place for benching, but that place is low on the list compared to other things for sprinting

    Sprinters should avoid bodybuilding splits, this is news to me.
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    Originally Posted by DFS200 View Post
    Sprinters should avoid bodybuilding splits, this is news to me.
    I just about always do full body workouts.
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    Originally Posted by DFS200 View Post
    Sprinters should avoid bodybuilding splits, this is news to me.
    not sure if sarcastic. if not, power > size for just about any athlete so yea bodybuilding splits are less than optimum
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    any other plan that you suggest? I play soccer and next week my offseason starts so Im going to focus on legs...
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