Quote:
Originally Posted by Scott Kustes
You don't have to run the whole hill. ;-) Just mark off 40m and do 8-10. I usually do 1 up, then 1 down, then 1 up, etc till I get my reps in. Full recovery between reps. This isn't speed-endurance work.
Seems a reasonable workout volume, though I'd stick with the compound exercises and ditch the isolation stuff. Deadlifts, squats (depending on if you don't get too sore/tired from them), romanian deadlifts (sounds like that's what you're describing with your "touch your toes" exercise), bench, overhead press, pullups, dips. No need to make this complicated. Up to 5 sets of up to 5 reps, 5:00 or so between sets for full recovery.
Back in the day, I used to do what you call Crazy Eights. We did them as 7 reps and called them 21s. But they're unlikely to help your sprinting. That's a hypertrophy workout. You want to maximize strength with minimal gain in weight, i.e., high weight, low reps.
What's your squat and DL numbers?
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not to sure about my DL, but my squat is at 350 now.
I just got back into squatting since freshmen year (which I squatted 325 maxout then)
So you're telling me when I'm benching I should do 5 sets of 5 presses and 5 minutes in between?
I've rarely ever done Cleaners, Olympic lifts, dead lifts. etc.