Chuck, so you think I should run stairs, do martial arts, etc in place of the sprints? Or just do that for the first couple months, then start doing sprints?
I’m not really a martial arts person, what would I do for those?
you want a sprinters body? I can tell ya’ how. now I am talking about the “average” sprinter not ben johnson. work out 3x’s a week, make squats and deads the main lifts add in one press and one row. oh, and eat 1200 cals a day and in a couple of months you will look like the average college sprinter. you will have that real lean and muscular look without any real muscle. you will have no prob. getting clothes that fit and women will give you much attention. you will look average or maybe athletic in clothes but you will look great to the opposite sex (or same sex if thats what you are into) when you take your shirt off. you can go to a beach and be around a bunch of 240 lbers and the chicks will look at you. If I was not obbsessed with strength I would do it myself. it will work.
Follow Coach Davis’ advice. If you want a sprinting physique train/EAT like a sprinter.
I’m sure you have watched sprinters on T.V., so a suggestion: Don’t lean forward, and don’t sprint on your toes (while training) save these for later. Take it slow so you won’t hurt yourself.
There is a park close to my home with reasonably steep hills. Sprinting up those hills works my hams like nothing else.
A comment on diet: Eat to gain mass (Massive Eating plan is my favorite) Until I started reading this site I ate more like a cross-country runner (since i’ve gained about 15 lbs.)
O, btw, what is your body type? (long legs/narrow pelvis or shorter legs/wider pelvis) The second is the best for sprinters.
So, 1200 calories/day (How much of that carb, fat, and protein?)…Then
Monday: Full Squat, Box Squat, Push press
Wed: Incline Press, Deadlift, SLDL
Fri: Light Squats, Power clean…
Something like that? I probably need a little cardio, maybe like 30 minutes/week?
I would say my body type is the 2nd, my legs aren’t that long. Eating right: How many calories would you say I should take in? Do you agree, 1200? I weigh ~165lbs, 6FT.
ME, what do you think of the split i came up with…Anything I should add or move around?
Thanks for all the help.
Al, this is what I would do if I were beginning. DAY 1-OFF/30 min walking (Active Rest) Stretching DAY 2-Sprint (20 yds (4 times) Stretch DAY 3-Chest/Back DAY 4-Sprint/ Shoulders and Traps DAY 5-Abs/Arms DAY 6- OFF (Active Rest) DAY 7-Legs (power lifts!!) DAY 8-Active Rest DAY 9-Active Rest Day 10 SPRINT (Add 5 yds) 25 yds 4 times. Day 11(Repeats cycle) OFF…
This is a ten day cycle repeat the cycle 6 times ( 2 months). About your calorie level…I don’t see how you get eating so few calories. In your case I would shoot for 2800 calories.
Hope I helped.
I just read over my last post…Can you understand it ok? And I forgot to add that you should eat 40% protein, 40% percent carbs and 20% fat.