Body Weight Exercise For Sprinter - Strength Power Lean

[kronos666]

I have been a sprinter for about 13 years and turning 19 this year.

I really like body weight exercises and would like to continue doing them. The problem is that I am a sprinter and cannot afford to gain weight. Right now I am 196cm(6.43 feet) tall and 91kg (201lb) and need to get down to 86kg(190lb).

Is there a way to continue doing body weight exercises such as dips and chin ups without putting on muscle mass, but rather gaining strength and power?

Cheers

[Jhawk Fitness]

I have been a sprinter for about 13 years and turning 19 this year.

I really like body weight exercises and would like to continue doing them. The problem is that I am a sprinter and cannot afford to gain weight. Right now I am 196cm(6.43 feet) tall and 91kg (201lb) and need to get down to 86kg(190lb).

Is there a way to continue doing body weight exercises such as dips and chin ups without putting on muscle mass, but rather gaining strength and power?

Cheers

Try lowering volume but raising intensity.

[jchiller]

iv done a fair amount of body weight training and haven't put on any real substantial amount of weight. i would try doing a high number of reps almost like your going through a cutting phase, and yes raise the intensity. remember to watch your diet too, it will have a big influence of what happens to your body.

[Markoring]

Try lowering volume but raising intensity.

Just a quick clarification as in Doing less weight but more sets but not really really less like maybe 10% off?

Does this work for everything or is it specif to body weight exercises

[azz33]

Just a quick clarification as in Doing less weight but more sets but not really really less like maybe 10% off?

Does this work for everything or is it specif to body weight exercises

Think he means do less reps (volume) but use more weight (intensity) you can easily add weight to bodyweight exercises to increase intensity.

[Markoring]

Thank you so much

[jonmd123]

I have been a sprinter for about 13 years and turning 19 this year.

I really like body weight exercises and would like to continue doing them. The problem is that I am a sprinter and cannot afford to gain weight. Right now I am 196cm(6.43 feet) tall and 91kg (201lb) and need to get down to 86kg(190lb).

Is there a way to continue doing body weight exercises such as dips and chin ups without putting on muscle mass, but rather gaining strength and power?

Cheers

The best way to do this is to increase your muscle "twitch." To do this you need to have very high intensity and long rest periods. Increase the speed of the rep not the weight. Strength means nothing for sprinters, only power.

[azz33]

The best way to do this is to increase your muscle "twitch." To do this you need to have very high intensity and long rest periods. Increase the speed of the rep not the weight. Strength means nothing for sprinters, only power.

You do know power is just a product of strength and speed right? You need to develop both to become more powerful, depending on your weakness. If you haven't done alot of strength training but you've done alot of speed training then strength training will make a bigger difference to your power. Power = (force x distance) / time

[jonmd123]

You do know power is just a product of strength and speed right? You need to develop both to become more powerful, depending on your weakness. If you haven't done alot of strength training but you've done alot of speed training then strength training will make a bigger difference to your power. Power = (force x distance) / time

Lets use your equation: power = (force x distance)/time: athlete #1 performs exercise with 200lbs in 4 seconds, athlete #2 performs exercise with 75lbs in 1 second. Which athlete is more powerful?

[skaWhacky]

Lets use your equation: power = (force x distance)/time: athlete #1 performs exercise with 200lbs in 4 seconds, athlete #2 performs exercise with 75lbs in 1 second. Which athlete is more powerful?

athlete 2 is more powerful obviously. i'll even do the math out for you:

athlete 1: 200 lbs. / 4 seconds = 50 lbs. / 1 second
athlete 2: 75 lbs. / 1 second = 75 lbs. / 1 second

therefore, athlete 2 is more powerful than athlete 1 because he is stronger / unit time.

it's not that hard to figure out.



i'm going to assume that you're major isn't mathematics lol, or that you're still in high school.

[jonmd123]

athlete 2 is more powerful obviously. i'll even do the math out for you:

athlete 1: 200 lbs. / 4 seconds = 50 lbs. / 1 second
athlete 2: 75 lbs. / 1 second = 75 lbs. / 1 second

therefore, athlete 2 is more powerful than athlete 1 because he is stronger / unit time.

it's not that hard to figure out.



i'm going to assume that you're major isn't mathematics lol, or that you're still in high school.

Thank you. Yes, you're right, mathematics was not my major.

[mccoy19]

iv done a fair amount of body weight training and haven't put on any real substantial amount of weight. i would try doing a high number of reps almost like your going through a cutting phase, and yes raise the intensity. remember to watch your diet too, it will have a big influence of what happens to your body.

Terrible advice, sprinters want insane explosiveness and power. High reps doesnt work your fast twitch fibers, but more your slow twitch fibers. That would be the worst thing he could do at this point.

Try lowering volume but raising intensity.

THIS X100

Think he means do less reps (volume) but use more weight (intensity) you can easily add weight to bodyweight exercises to increase intensity.

Exactly. I'd recommend you start lifting heavy with low reps and lots of recovery time. Stick to olympic lifts and things of that nature. Will help for sure.

The best way to do this is to increase your muscle "twitch." To do this you need to have very high intensity and long rest periods. Increase the speed of the rep not the weight. Strength means nothing for sprinters, only power.

Disagree to this as well... you want to increase the weight and keep the reps low and explode the reps out. Don't keep the weight the same. Increase it. You want to get as strong as possible so you have an insane strength:weight ratio for sprinting.

I went to college on a sprinting/hurdling scholarship, that's my background behind what i say.

[jonmd123]

Absolutely you increase the weight but only after learning proper tempo. When you increase the speed of the exercise the weight becomes heavier, therefore you can not add weight from the start. Like you said it's all about becoming as strong as possible and as light as possible. What you're all missing is the fact that a byproduct of strength training is an increase in the size of the muscle. To be a good sprinter you must increase the number of motor units that fire every time the muscle contracts. An average athlete only fires around 70% of their motor units while performing a 1RM. That is why as professionals we do not care how much force you can apply over a course of 2-3 seconds we're concerned with how much force you can apply in 0.2-0.5 second.

With some of the logic on here every strongman or olympic lifter should be a world class sprinter.