What are your weightlifting routines?
Posted Mar 17, 2018, 2:14 AM UTC
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Used to do 3-4 times a week. Bulgarian split squats, deadlifts mostly, 1-5 reps for 3 sets. Was in the 2.7x bw range in the trapbar deadlift. Injured my back. Realized that routine wasn't helping anyway. Recently started half squatting 1-3 reps, 3 sets, no more than 1.8x bw, 3x5 nordic hamstring curls, light single-leg deadlifts, 1 day a week when I'm not doing plyos, sprints, sleds (a more dynamic/specific way to strength train imo). Not sure if this routine is better, but I've had little luck with weights, no use in wasting time and energy.
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Weights >2 times/wk are rather an offseason thing. And even then, only useful for acceleration. Top speed though is another issue.
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thats why I do trap bar deadlifts where I dont even add any weight. its helping me not injure my back. if its making me faster, im not sure, but I would think hopping with the trap bar would help, or doing complex training where you do a set of trap bar deadlifts, then box jumps, then barbell deadlifts.
I mostly train to make it less likely I injure myself while training, if there is a benefit to weight training greater than that for athletics I am not sure.
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It depends on what stage in the season we are at. Right now we are focusing on explosive strength training and beginning to add in a little bit of reactive speed work as we have nationals approaching.
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not that I do this often enough, but I think complex training would be best, particurally for the 400 meter runner. combing squats with pullups, by doing pullups on the squat rack or a nearby pullup bar. doing lat pulldown and also bench press, doing deadlifts and also pushups. why would a sprinter fatigue their muscles and then go back to the same exercise and fatigue them more? by waiting until full recovery you target more fast twitch fiber, and you may as well use the time to train and condition more. jumping rope is the main form of complex training I do, paired with other exercises with the jump rope or strength training. the boxer thing where you move the rope across your body, its not specific to sprinting but improves stability in the knee, mobility in the help, and strength in the back and shoulders. I mean with feet planted in a narrow stance rapidly spinning the jump rope around on either side of the body. transitioning from this into a double over or doing so while step tapping or jumping over the rope would be more advanced versions. it definintely makes you faster, you could not even sprint but do push press and skipping, and youd still sprint faster. not like other types of training which could only be done pre season.
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Concentrate on strength (5x5s) with a focus on lower body composite lifts:
Deadlifts (especially important), squats, lunges are all very helpful
Don’t neglect your upper body as well: bench presses, military press, pull ups
Generally don’t lift before a track day and don’t lift two days in a row