[QUIKAZHELL]

QUIKAZHELL on April 15, 2003 at 12:30 am #8336

i thought we may be able to bring some life to these meesageboards and get some bright minds functioning…

the persons cridentials are this :

LUKE-22 years old
100 m sprinter-PR-11.0

-has never completed any form of weight training in the past. this is his first experience with weights, though natural strength qualaties are very impressive
Running techique is poor with limited postural control.

~ is prone to hamstring injury and has very poor flexiblity through hip flexors and extensors, hamstring and lower back.

~the program is for the first 4 weeks of begining training. it will be for 3 days a week.
all we are concerned about for this thread is weight training…

[Mike Young]

Mike Young on April 15, 2003 at 9:04 am #19767

I would do a lot of general strength work for this guy. I think this can have a great effect on hamstring and hip problems as well as address flexibility and postural problems.

As for actual weight room work, I think I’d introduce some olympic lifting, and then focus on squatting and pressing since these are excellent exercises for extablishing a foundation and developing all around body strength.

Considering the guy is a weight room newbie my first 4 weeks would look something like this:

Monday:
Clean Pull: 5 x 4
Squat: 5 x 8
Bench: 5 x 8

Wednesday (lighter day):
Overhead Squats: 2 x 10
Front Squat: 5 x 6
Military or Incline Press: 4 x 8

Friday:
Clean: 6 x 3 (using teaching progressions for the first 2 weeks)
Squat: 2 x 8, 4 x 6
Bench: 2 x 8, 4 x 6

Weights would get progressive heavier for three weeks and then he could rest back off on the 4th week. I’d also do the general strength on the off days.

This kind of program is somewhat atypical of what I’d normally prescribe but I think that considering the guy has never lifted weights before that he should progress slowly at first.

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on May 7, 2003 at 5:24 am #19768

here is what my friend came up with based on some requirements for a good grade from his teacher he did not hand this plan in for a grade yet however.
i think he should eliminate the auxillary bicep and tricep work, eliminate the leg press, and only do 1 legged leg curls in stead of double leg. what does everyone think can be added, taken out, changed?

[Mike Young]

Mike Young on May 7, 2003 at 10:01 pm #19769

It looks good for someone training for general fitness rather than performance or maybe even as an introductory beginners program.

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on May 8, 2003 at 1:12 am #19770

yeah, thas what i was thinking and thats pretty much his assignment an introductory beginers program. during the specific prep i believe this will all change.