sharaabi

Ok so in the goal of being healthy, cutting fat, getting muscular, i have concluded that to look like something, you have to be a part of that training lifestyle.

After loosing 71lb(trial and MANY errors:bshot: ), I have determined that a sprinters body is what i eventually want.

Its lean, muscular AND can be given size IF desired.

Now after searching on the internet, all i find everywhere is what sprinters CURRENTLY do.....their diet, lifting, training etc......I dont need to know that right now (I think).

For someone who is like me 6'00 , 200lb with 21%ish bodyfat and wants A sprinters physique:

1. What kind of diet do I have to follow OTHER than eating clean????? I am trying to cut fat now so i lift 3 days a week full body workouts and do cardio 3 days.

2. If I want a sprinters physique, what should my lifting look like?

3. How many days should I train? sets? reps? I live in Chicago so forget looking for a track in the cold weather here, what can I do at the gym?

LASTLY, I WOULD LIKE TO MAKE IT CLEAR THAT I AM LOOKING FOR A PHYSIQUE of a sprinter and am willing to train like them......I DO NOT WANT TO BE A SPRINTER..

I sincerely appreciate everyones response in advance.





I did not post this in the sports section because I wanted to know a beginers program to attain a sprinters physique.

dukebrown

Sprinters train in the 40-60% max work load for the majority of the time on all lifts. Everything about their training is focused on maximal speed. Full bodyworks outs 3x per wk plus the 5x wk running.

Oh found some stuff I have.

http://www.bodybuilding.com/fun/tomgreen.htm

ATHLETIC WEIGHT TRAINING!!!
By: J.V. Askem


Below are a couple of basic training schedules for "athletes" to help gain muscular weight for sports. Each workout consists of one pulling , one pushing , and one squatting movement, which is the basic premise outlined in my "Quality Over Quantity" article.

The idea is keep your training schedule simple ! Athletes who strength train for other sports are better off just doing their 3 core exercises with no more than 3 extra minor exercises. Essentially it's y our core exercises that are the main indicator of how much you're improving.

It's important to leave a little gas in your tank before leaving the weight room. Remember m ost of your gains are made on your off days during your recuperating time! Thus it's important to be recuperated in time for your next workout, and this can't be done with too many frivolous exercises in your training schedule. Also, don't forget to eat sensibly and get plenty of sleep .

Finally to reiterate my "Quality Over Quantity" philosophy. Athletes are better off doing as much as they can standing on their own two feet holding the weights in their own two hands. There are no sports of any consequence where an athlete excels laying flat on their back. Also don't be fooled into believing that certain weight training exercises will improve athletic skills in other sports. The specificity of your specific sport activity is what equates to the best performance in that sport. The weight training is primarily to build the best physical foundation for your sport, not the sport's skill.
__________________________________________________ ________________________
NOTE: Precede all workouts with a good warm up and stretch.

TRAINING SCHEDULE #1: geared for the Power lifting oriented athlete.

MONDAY
Power Clean - 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.

Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.

Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.

WEDNESDAY
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.

(For a description of these exercises read: The Power Clean & Push Press & Strict Presses

Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 to 4 sets of 3 to 4 reps. The Romanian DL or Straight Back Clean Style DL's are recommended. (On clean DL's use about 80% of your 1RM your first workout.)(On RDL's weight is not as important as doing the exercise correctly with strict form.)

NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.

FRIDAY
Bent Row - 3 sets of 5 to 6 reps warm up, then 3 sets of 5 to 6 reps with a work weight.

Squat - (medium to heavy day) same formula as BP on Monday.

Bench Press - (light speed day) same formula as Squat on Monday.

__________________________________________________ __________________________
TRAINING SCHEDULE #2: geared for the Olympic lifting oriented athlete.

MONDAY
Power Clean - 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.

Incline Press - (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.

Front Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.

WEDNESDAY
Clean & Jerk - warm up- Step 1: start with a light weight or empty bar, do 3 cleans followed by 3 front squats, followed by 3 jerks. Step 2: increase weight for a slightly heavier warm up set and repeat step 1's procedure. Step 3: increase the weight slightly more from step 2 and do doubles (2 reps) instead of triples (3 reps). Step 4: 80% for 5 to 6 singles.

NOTE: Based upon a 300 C&J, the following warm up approach is recommended. 135X3PC's+3FS's+3JK's, 185X3+3+3, 215X2+2+2, 240X 5 to 6 singles.

Romanian Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 to 4 sets of 3 to 4 reps. (maximum weight used should be about 110% to 115% of your C&J)(it's imperative that this exercise be done strict, no cheating what so ever).

NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, heavy squats are not recommended the same day as deadlifts. Also squat cleans can count as a squat workout.

FRIDAY
Power Snatch - same formula as Monday's Power Cleans.

Front Squat - (medium to heavy day) same formula as IP on Monday.

Incline Press - (light speed day) same formula as Front Squat on Monday.
__________________________________________________ _________________
NOTHING IS WRITTEN IN STONE!!!

There's no rule in athletic weight training that says you can't modify things a little. Everyone is different! Different people will respond differently to different exercises. Also there's nothing wrong with combining a little of each of the two above training schedules. Personally I like the "power orient" schedule, but I detest bench presses. So I usually would opt for inclines instead.

Another change you could do on Schedule #2 is back sided squats instead of front squats. Also not everyone is physically able to do all the Olympic lifting movements! Example: If snatches aren't to your liking, you can always just do the power cleans again, or do a more conventional exercise like bent rows or chins. IMO if you're not going to compete in Olympic lifting contests, snatches won't be missed, but I still recommend some speed pulling like power cleans or clean pulls . NOTE: If your technique on power cleans or power snatches is sub par, you would be much better off just using these exercises for warm ups. Then, if you want to go heavier on your speed pulling, do clean pulls or snatch pulls.

Now, if time permits or you have a little energy to spare, you can always add some optional exercises after your three (3) core exercises, Examples are: dips (but not recommended on a heavy BP or IP day), French presses, curls, chins, lat pulls, calf raises, leg extensions, leg curls.

Keep in mind that some exercises, particularly isolation movements, put more shear force on the connective tissues of the muscles and the joints themselves. For this reason I recommend less sets and higher reps here! Choose only one or two of these exercises. The idea is to weight train to make gains, not injuries . Example: 3 sets of 10 reps on curls, French presses, or chins can be a good finish off to the above schedule. If lat pulls, calf raises, leg extensions, or leg curls are to your liking, higher reps seem to work better. We've found that a couple of sets in 20 to 25 rep range work well here for extra blood circulation. On chins and lat pulls you can do one set of each, or a couple of sets of lat pulls then finish off with an all out set of chins. Remember, nothing is written in stone.

CYCLING!!!
If one is interested in cycling up to a limit 1RM on a snatch or C&J, I recommend an 8 to 10 week cycle. If you're competing, that's about 5 to 6 contests per year. Example: WK1- 75% to 80%, WK2- 80% to 85%, WK3- 85% to 90%, WK4- 90% to 100%, WK5- 82% to 87%, WK6- 87% to 92%, WK7- 92% to 97%, WK8- 95% to 100%, WK9- 85% to 90 % WK10- contest 100% to 103%.

Generally, when working with trainees as a weightlifting coach, I've found that some trainees can work up to a maximum lift on the snatch more often than the C&J! This is because recovery is usually quicker from their snatches. Thus it's possible to peak on the snatch in that 10 week period maybe two to three times, while maybe only getting one peak C&J in the same period of time.

Now if you're, let's say, a week or two out from a contest, and you're feeling extra strong, but you're apprehensive that you might leave your best lifts in the gym, hold back a little and do 3 to 5 singles with a lesser weight. Save your best for a contest!

Generally I like my trainees to do their first contest attempt 3 to 4 times in the gym, rather than them doing an all-out effort. Of course if their lifts look extra easy to me, as their coach, I might recommend they try the PR in the gym, always with the expectation of them doing a little more in the contest. But I never like a trainee to do more than 3 misses on a PR attempt outside of a contest environment!

If you're in such a situation where you miss, but you feel strongly you have the lift in you, try dropping back in weight and then work back up over 3 attempts again to your target weight. If you miss, drop back again and repeat the fore mentioned approach. If you miss the third time, save it for another day.

__________________
If you aint sweatin you aint workin
If you aint hurting you aint growin

shsumofo@cyber-rights.net

dukebrown

http://www.community-rugby.com/Commu...%20training%22

Also
Football training, DO the skilled positions, DB RB RCs
WARM-UP PROGRAM
1. With WEIGHTLIFTING - always STRETCH before & after each workout. Use the flexibility stretches at the end of the weightlifting section.
WARM-UP:
*Perform warm-up drill listed below before weight training.
1. Jump Rope 5 min.

OFF-SEASON WORKOUT

1. ALL Varsity will work out (4) DAYS PER WEEK - Monday, Tuesday, Thursday and Friday. Always stretch before and after each workout.
2. All workouts should be pursued with a high level of INTENSITY.
3. This training program is broken down into a very simple percentage and rep scheme.
4. This is the last and most important step. Only do the recommended number of repetitions that are indicated on your workout chart.
? Determine your strength level or (1 rep max) for the recommended exercises.
? Go to percentage chart (located in back of manual) find your strength levels in the left column then locate at top the percentage that matches your workout.

FLEXIBILITY

Flexibility is a key component in avoiding injury, by increasing the joints range of motion. It is also a factor in increasing strength and speed. There are two types of stretching, ballistic and static. Ballistic stretching involves stretching exercises that require movement, usually some sort of bouncing. These tend to be better suited for warming up rather than increasing flexibility. In order to increase long-term flexibility, static type stretching is required.
Static stretches should be held for a period of 20-45seconds. You should attempt to stretch as far as possible without any pain. Do not force stretches or have a partner push you through your stretches this can result in injury. Your stretching should be done systematically similar to your approach to any type of training. Produce goals for your flexibility and work toward that goal in every stretch session. For example, you may want to place your palms on the floor when doing a standing toe touch stretch. Week by week, work towards the above by putting your palms on your shoes and progressing downward.
For your stretching program to be successful you must work at it. Only stretch when your muscles are warm, the best time for this is after a workout. On the following pages are a variety of stretching exercises that you may choose from. Try to incorporate 1 or more stretches for each body part listed. This stretch period should take between 10-15 minutes.
Another type of static stretching is called PNF (proprioreceptive neuromuscular facilitation) stretching. This stretching must be done with a partner. The athlete should assume the stretch position and hold it for 6-10 seconds. After the 6-10 seconds the partner will apply force to hold the athlete in his stretch position, the athlete should try to overcome this force and be held in an isometric contraction. This pattern should be followed for 3 cycles and the athlete should increase the stretch for each one.
Remember utilize the static type stretches, only stretch when warm and make flexibility one of your goals.
RUNNING PROGRAM

The running program has been designed to accomplish several goals that apply specifically to football. The areas that are incorporated are form, speed work, conditioning, and plyometrics. A description of drills will be supplied for each aspect of the running workouts. For the first six weeks the running will be done two times per week; while the last six weeks, running will be done three times per week. These workouts should not take more than one hour to complete. If scheduling is a problem, running days can be combined with lifting days. It is important that you wait about 2-3 hours between these workouts.
Make sure you do not run before squatting.
Running Schedule
WEEK 1
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 440 yds at 90 secs -- 2 min. rest in between
4 x 220 yds at 40 sec -- 2 min. rest in between
4 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery in between
20 x 30 yds at ? speed -- full recovery in between
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
WEEK 2
Day 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
1 x 440 yds at 87 secs -- 90 sec. rest in between
5 x 220 yds at 40 secs -- 2 min. rest in between
5 x 100 yds at 15 secs -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
10 x 50 yds at 8 sec -- full recovery
15 x 20 yds at ? speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drill section)
4. Stretch 10-15 min.

WEEK 3
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 220 yds at 36 secs -- 2 min. rest in between
8 x 100 yds at 14 secs -- 60 sec. rest in between
4 x 50 yds at ? speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ? speed -- full recovery
10 x 30 yds at full speed -- full recovery
20 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.

WEEK 4
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
2 x 220 yds at 35 secs -- 90 sec. rest in between
8 x 100 yds at 13 secs -- 60 sec. rest in between
10 x 50 yds at ? speed -- 60 sec. rest in between
b. Linemen
5 x 100 yds at 15 secs -- 90 sec. rest in between
5 x 60 yds at ? speed -- full recovery
10 x 30 yds at full speed -- full recovery
15 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.
WEEK 5
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 100 yds at 13 secs -- 60 sec. rest in between
8 x 60 yds at 8 secs -- 60 sec. rest in between
10 x 20 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 100 yds at 15 secs -- 90 sec. rest in between
4 x 60 yds at ? speed -- full recovery
10 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Plyometrics (see plyometric drills section)
4. Stretch 10-15 min.

WEEK 6
DAY 1
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 80 yds at 10 sec -- 60 sec. rest in between
8 x 50 yds at 7 sec -- 60 sec. rest in between
12 x 15 yds at full speed -- 60 sec. rest in between
b. Linemen
2 x 80 yds at 12 sec -- 90 sec. rest in between
6 x 50 yds at ? speed -- full recovery
6 x 30 yds at full speed -- full recovery
10 x 10 yds at full speed -- full recovery
4. Stretch 10-15 min.

DAY 2
REST J

WEEK 7
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
3 x 150 yds at 25 secs -- 60 sec. rest in between
10 x 100 yds at 15 secs -- 60 sec. rest in between
10 x 35 yds at full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ? speed -- full recovery
20 x 15 yds at full speed -- full recovery
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 30 yds at full speed -- 30 sec. rest in between
6 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ? speed -- (hold form)
b. Linemen
20 x 10 yds at full speed -- 30 sec. rest in between
8 x 30 yds at ? speed -- full recovery
5 x 60 yds at :09 sec -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 8
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 60 yds at 10 secs -- 60 sec. rest in between
10 x 30 yds at full speed
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 30 yds at ? speed -- full recovery
20 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
5 x 35 yds at full speed -- 30 sec. rest in between
6 x 55 yds at :07 secs -- 60 sec. rest in between
3 x 100 yds at ? speed -- (hold form)
b. Linemen
15 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ? speed -- full recovery
4 x 50 yds at :09 secs -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 9
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
10 x 100 yds at 14 secs -- 60 sec. rest in between
8 x 45 yds at :06 secs -- full recovery
10 x 20 yds at full speed -- full recovery
10 x 10 yds starts full speed -- full recovery
b. Linemen
10 x 80 yds at 12 secs -- 60 sec. rest in between
10 x 20 yds at ? speed -- full recovery
15 x 10 yds at full speed -- full recovery
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
4 x 50 yds at full speed -- 30 sec. rest in between
5 x 70 yds at :09 secs -- 60 sec. rest in between
3 x 100 yds at ? speed -- (hold form)
b. Linemen
13 x 15 yds at full speed -- 30 sec. rest in between
4 x 30 yds at ? speed -- full recovery
4 x 50 yds at :09 secs -- full recovery
DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 10
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
8 x 100 yds at 13 sec -- 60 sec. rest in between
6 x 60 yds at 8 sec -- full recovery
10 x 25 yds at full speed
10 x 10 starts at full speed
b. Linemen
8 x 80 yds at 12 sec -- 60 sec. rest in between
12 x 20 yds at ? speed -- full recovery
13 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 35 at full speed -- 30 sec. rest in between
5 x 60 yds at :08 sec -- 60 sec. rest in between
3 x 100 yds at ? speed -- (hold form)
b. Linemen
12 x 15 yds at full speed -- 30 sec. rest in between
7 x 25 yds at ? speed -- full recovery
4 x 50 yds at :09 sec -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 11
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Postions
2 x 100 yds at 13 sec -- 60 sec. rest in between
4 x 60 yds at :08 sec -- full recovery
8 x 30 yds at full speed
8 x 10 yds starts at full speed
b. Linemen
4 x 60 yds at 12 sec -- 60 sec. rest in between
10 x 20 yds at ? speed -- full recovery
12 x 10 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 yds at full speed -- 30 sec. rest in between
5 x 50 yds at :06 sec -- 60 sec. rest in between
3 x 80 yds at ? speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
6 x 25 yds at ? speed -- full recovery
4 x 50 yds at :09 sec -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
WEEK 12
DAY 1
1. Warm-up
2. Speed Work
a. Skilled Positions
4 x 60 yds at :08 sec -- 60 sec. rest in between
4 x 40 yds at :05 sec -- full recovery
6 x 20 yds at full speed
6 x 10 yds starts at full speed
b. Linemen
4 x 40 yds at :06 sec -- 60 sec. rest in between
10 x 20 yds at full speed -- full recovery
10 x 15 yds at full speed -- full recovery
5 x 5 yds starts at full speed
3. Stretch 10-15 min.

DAY 2
1. Warm-up
2. Form - Run
3. Speed Work
a. Skilled Positions
6 x 40 at full speed -- 30 sec. rest in between
4 x 50 yds at :06 secs -- 60 sec. rest in between
4 x 60 yds at ? speed -- (hold form)
b. Linemen
10 x 15 yds at full speed -- 30 sec. rest in between
4 x 25 yds at ? speed -- full recovery
4 x 40 yds at :05 secs -- full recovery

DAY 3
1. Warm-up
2. Plyometrics (see plyometric drills section)
3. Stretch 10-15 min.
Plyometric Drills
1. Always WARM-UP before doing these drills. Use 2-3 sets of 10 reps at 30 yards. Remember to STRETCH after completing these warm-up drills.
2. The following exercises are used for speed, agility and vertical jump improvements. They are ESSENTIAL FOR IMPROVEMENT ON THE FOOTBALL FIELD.
1. SQUAT JUMP
Starting Position: Feet parallel shoulder width apart, fingers locked behind head.
Motion: Athlete squats to a parallel position approximately 136 degrees to 110 degrees knee flexion, then move vertically in an explosive rapid movement raising knees parallel to the waist then returns to starting position.
2. SINGLE LEG TUCK
Starting Position: Feet parallel shoulder width apart, fingers locked behind your head.
Motion: Athlete springs upward using a single foot takeoff, until thighs are parallel with the ground. Next he grabs both knees with hands and pulls toward chest, then return to starting position.
3. SPLIT SQUATS
Starting Position: One leg in front of the other with a 90 degree angle of flexion at the hip an knee (in a semi-lunge position). Keep back straight.
Motion: Interchange legs while doing the exercise jump approximately 6" off the ground while changing stance.
4. LATERAL HOPS
Starting Position: Feet together.
Motion: Athlete should jump laterally (side to side) over an object ranging from 8" to 20", keeping feet together.
5. STANDING LONG JUMP
Starting Position: Feet together.
Motion: Athlete bends knees then explodes outwardly in front to cover as much distance as possible landing with feet together.
6. DOUBLE LEG HOPS
Starting Position: Feet together, body erect.
Motion: Athlete jumps up and out with double arm action with maximum effort for 3-5 reps.

__________________
If you aint sweatin you aint workin
If you aint hurting you aint growin

shsumofo@cyber-rights.net

DJSTARER

good post there.

i would say eat a TON, sprint every morning, and lift heavy

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

navarone

Diet will play a major factor.

__________________
Obsessed is a word the lazy use to describe the dedicated

Stats:
Weight: Between 200-205 depending on the day
Bench: 265X5 atm.
Squat: 360X5 atm.. Higest Ever 435
Deadlift: 420X3
Waist: 34
Arms: 17.5 cold .
Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

A_N_91

how do you define a spinters physique? if you want their physique, a normal bodybuilding routine will work well with some added interval training.

if you want their performance, thats a whole different story

sharaabi

I want their physique with a little bit of their performance. I did it 3 times this week and for some reason it seems to be helping me personally......i like the way it wears me out after lifting, is making me breathe better since i was an x smoker and is generally keeping me more awake. I dont mind doing light long duration cardio with an ipod, but it just feels like i get a lot more calories are being burned and in general i feel charged.

wouldnt ther be a difference between a "normal bodybuilding routine" and a sprinters lifting routine?

i was 271, 35%bf , 6'00 waist 40"
currently 199, 21%bf with 36" waist
aim/goal: 200lb, ...waist 33-34 ON THE TAPE not in LEVI's/GAP size.

im basically fat in the last 2 places; my gut and a little bit on my chest.


plus a sprinters diet seems like they can eat more freely of their high metabolisms.

anyone here a sprinter or who was realy fat and somewhat has a

i appreciate your response .

dukebrown

There is no such thing as a fast fat sprinter, well atleast not competitive. I played D1 football there are some fast bigger boys out there but not track athlete level.
Yes the high intensity of the sprints will burn more fat off than jogging or any low intesity cardio. But that does not mean you can eat like you did when you were 271lbs.

If you refer back to my post:
Sprinters train in the 40-60% max work load for the majority of the time on all lifts. Everything about their training is focused on maximal speed. Full bodyworks outs 3x per wk plus the 5x wk running.

There is a difference in bodybuilding and speedwork. They are 2 different training focuses. 1 You obviously don't want to oblitterate the muscle like in a bb routine because you wont recover fast enough to sprint. The other is Speed and agility work is for athletic performance 1st, size will come with continual weight training. The size wont be as quick as a BBR but you will be in much better Cardio Respritory shape and most likely leaner.

__________________
If you aint sweatin you aint workin
If you aint hurting you aint growin

shsumofo@cyber-rights.net