Sprint Speed workout

[Khalid Khalil]

Originally Posted by Scott Kustes

I had the same problem in high school, also running around 180 or so. Pretty big for a high school sprinter. Have you ever thought of running the 200m or 400m instead?

And you don't have a need for a second weights day. You could do perhaps 3 weight sessions per 2 weeks instead of 2 per week, but your strength doesn't appear to be lacking (though I'm taking your word that those 435lb squats were full squats).

Yeah they were full squats, and if those were the 415lbs was definitely full (I held it down for a bit longer as a test by a peer).

I was told my stride is big and good for the 400m but that's not my cup of tea, and I just got use to running the 200m, out of shape I wasn't doing to good, but always getting sub 25s I believe if I get more explosive I'll be easily sub 24s. I know how to float off the curve well and conserve energy for the last 100m.

I just always like to check up on my 100m. It's the only time I knew for sure.


That plyometrics workout, it says rest is 2 minutes, that's in between each set? so its not suppose to hurt, but you're doing it for effective and 100% bursts?

[Khalid Khalil]

Is this a Scott's approved week? (haha):

Monday - Sprint
Tuesday - Plyometrics
Wednesday - Rest
Thursday - Weightroom (DL,Cleans, Bench Press, Curl Bar decline high 8, mid 8 and full curl from hip to neck 8)
Friday - Sprint


I was told to leave rest by you and another when doing plyometrics, and to cut down to 2 days sprinting and I parted them enough so I would feel energized for it.


Sounds good?

[Scott Kustes]

Yeah, that looks good. I was going to come back and suggest dropping to two days of sprinting.

Weight room. Ditch the curls unless sculpting the guns is a top priority for you. It's worthless for your sprinting.

Plyos...2 minutes between sets. As you get into the higher intensity weeks, the rest periods drop. Just go with what it says.

[Khalid Khalil]

Originally Posted by Scott Kustes

Yeah, that looks good. I was going to come back and suggest dropping to two days of sprinting.

Weight room. Ditch the curls unless sculpting the guns is a top priority for you. It's worthless for your sprinting.

Plyos...2 minutes between sets. As you get into the higher intensity weeks, the rest periods drop. Just go with what it says.

Alright yeah that makes sense, and I mean--I'll do the curls I do like to keep the definition in my upperbody this way, and its kind of "If I have the time" kinda thing, I usually do it right before or after pullups which I try to get in even a few because it seems to help me in the long run.

It's not probably a bit edge on sprinting but it makes me feel fit during other activities haha. (Usually active to the point of cutting trees or transporting heavy objects)