Facebook Twitter Instagram
    ELITETRACK
    • Home
    • Articles
      • Endurance
      • Flexibility
      • Hurdles
      • Jumps
        • High Jump
        • Long Jump
        • Pole Vault
        • Triple Jump
      • Multi-Events
      • Periodization
      • Relays
      • Sports Science
        • Biomechanics
        • Coaching Science
        • Exercise Physiology
        • Muscle Dynamics
        • Nutrition
        • Restoration
        • Sport Psychology
      • Sprints
      • Strength Training
      • Throws
        • Discus
        • Hammer
        • Javelin
        • Shot Put
    • Blog
      • Mike Young’s Blog
      • Carl Valle’s Blog
      • John Evan’s Blog
      • Antonio Squillante’s Blog
      • Vern Gambetta’s Blog
      • John Grace’s Blog
      • Ryan Banta’s Blog
      • Guest Blog
    • Forums
    • Store
    • Log in
    ELITETRACK
    You are at:Home»Forums»Training & Conditioning Discussion»Strength & Conditioning»Is my Gym regime fine for a 100m?

    Is my Gym regime fine for a 100m?

    Posted In: Strength & Conditioning

        • Member
          Adriano Camstra on July 31, 2014 at 2:48 am #226191

          Hey guys here is what i usually do at the gym

          Monday: Chest
          Tues: Shoulder/traps
          Wed: Legs
          Thurs back

          and plyos 2x a week..

          my question is..

          1. for a 100m sprinter is it ok to do this? i do low rep high weights .. 80-90% of my RM..

          2. Im currently 18yo 5’2(160cm) and my weight is 116(53kg) .. i know im short and just above the underweight border.. so if i bulk would it affect my 100m?

        • Member
          Adriano Camstra on August 5, 2014 at 8:13 pm #226203

          anyone? i know its a Bodybuilding routine.. but is it ok to do this?

        • Member
          Adriano Camstra on August 11, 2014 at 10:52 pm #226223

          any input would be appreciated..

        • Member
          Adriano Camstra on August 31, 2014 at 11:08 am #226335

          bump

        • Participant
          Josh Hurlebaus on August 31, 2014 at 11:56 am #226336

          First we need to know what your workouts are like/ what else you would be doing on those days. ?What is your lifting history? What are your lifting maxes? Are you just looking to get bigger for the fun of it or do you feel you need more muscle mass to be more successful at sprints? Have you done any testing such as OHB throws or standing broad jump to test power? What are your event PRs?

          • Member
            Adriano Camstra on September 2, 2014 at 11:30 pm #226352
            Josh Hurlebaus wrote:

            First we need to know what your workouts are like/ what else you would be doing on those days. What is your lifting history? What are your lifting maxes? Are you just looking to get bigger for the fun of it or do you feel you need more muscle mass to be more successful at sprints? Have you done any testing such as OHB throws or standing broad jump to test power? What are your event PRs?

            I do bodybuilding type of training. I do 5reps with 5 sets for most exercise as they say that rep range is to build strength.

            I am looking to get bigger and faster of course.

            my 100 Meter is around 12-13s, it was hand timed.

            i was just wondering whether you can get big and look aesthetic while being fast.

          • Participant
            Matt Norquist on September 3, 2014 at 9:53 am #226354

            The short answer is: Yes, you can get very muscular and be fast. Look at top sprinters or NFL players.

            Longer answer(s):
            1. 5×5 is not bodybuilding type training, but is a very solid template for building strength.
            2. At 112, that is very underweight for an 18 year old runner.
            3. That gym set-up is not going to get you big or strong or fast.

            I’d be doing 4 compound lifts (snatch or clean, squat, upper body push, upper body pull) 3x per week and do speed work (short and fast) on at least 2 of those days.

            Then doing tempo (a little longer – say 10-15×100-200m runs) and bodybuilding type exercises on recovery days.

            You want to build muscle while getting faster?

            1. Make sure you have a smart running plan (lots of examples to look at on this site).
            2. Eat a ton – however much you’re eating now, add 500 calories a day to that.
            3. Squat on all 3 lifting days. Have one of the days be very high reps (50+ total). A bunch of time under a bar forces your body to get bigger.

        • Member
          Adriano Camstra on September 11, 2014 at 8:57 pm #226408

          currently changing my routine to PHAT. Im squatting heavy twice a week.. my lift is 180 squat..

           

          how to bulk/increase muscle mass without hindering speed?

    Viewing 5 reply threads
    • You must be logged in to reply to this topic.
    Log In
    Like Us On Facebook
    - Facebook Members WordPress Plugin
    Highest Rated Posts
    • A Review of 400m Training Methods 79 votes, average: 4.92 out of 579 votes, average: 4.92 out of 579 votes, average: 4.92 out of 579 votes, average: 4.92 out of 579 votes, average: 4.92 out of 5 (4.92 out of 5)
    • 2008 Olympics: Usain’s Insane 100m 67 votes, average: 4.96 out of 567 votes, average: 4.96 out of 567 votes, average: 4.96 out of 567 votes, average: 4.96 out of 567 votes, average: 4.96 out of 5 (4.96 out of 5)
    • Top 10 Myths of Sprinting Mechanics 66 votes, average: 4.74 out of 566 votes, average: 4.74 out of 566 votes, average: 4.74 out of 566 votes, average: 4.74 out of 566 votes, average: 4.74 out of 5 (4.74 out of 5)
    • 14 reasons why Jamaica is the Sprint Capitol of the World 59 votes, average: 4.85 out of 559 votes, average: 4.85 out of 559 votes, average: 4.85 out of 559 votes, average: 4.85 out of 559 votes, average: 4.85 out of 5 (4.85 out of 5)
    • 12 Reasons to Squat Year Round 58 votes, average: 4.86 out of 558 votes, average: 4.86 out of 558 votes, average: 4.86 out of 558 votes, average: 4.86 out of 558 votes, average: 4.86 out of 5 (4.86 out of 5)
    • 6 Reasons Why All Athletes Should Sprint 63 votes, average: 4.32 out of 563 votes, average: 4.32 out of 563 votes, average: 4.32 out of 563 votes, average: 4.32 out of 563 votes, average: 4.32 out of 5 (4.32 out of 5)
    • 4 Tips for Keeping up with Sport Science Research 65 votes, average: 4.03 out of 565 votes, average: 4.03 out of 565 votes, average: 4.03 out of 565 votes, average: 4.03 out of 565 votes, average: 4.03 out of 5 (4.03 out of 5)
    • Loren Seagrave’s thoughts on Absolute Strength 54 votes, average: 4.80 out of 554 votes, average: 4.80 out of 554 votes, average: 4.80 out of 554 votes, average: 4.80 out of 554 votes, average: 4.80 out of 5 (4.80 out of 5)
    • 6 Reasons Why Jamaicans Dominate the Sprints 50 votes, average: 4.78 out of 550 votes, average: 4.78 out of 550 votes, average: 4.78 out of 550 votes, average: 4.78 out of 550 votes, average: 4.78 out of 5 (4.78 out of 5)
    • Developing Endurance in Speed-Power Athletes 58 votes, average: 4.09 out of 558 votes, average: 4.09 out of 558 votes, average: 4.09 out of 558 votes, average: 4.09 out of 558 votes, average: 4.09 out of 5 (4.09 out of 5)
    Recent Topics
    • ?Where I can start in multievents trainig?
    • Josh Hurlebaus Masters Training Log
    • How and when do hamstring injuries occur?
    • How and when do hamstring injuries occur?
    • Which fitness equipment do you use to exercise?
    About

    ELITETRACK is one of the longest standing sport training & conditioning sites on the web. We feature over 250 articles and 1000s of blog posts from some of the most knowledgeable and experienced track & field coaches on the web.

    Recent Posts
    • Body of Work
    • Common Training Mistakes Relating to Poor Planning
    • Best Tips for Breaking Through a Strength Training Plateau
    • Making Shapes
    • Looking Back to Help You Move Ahead
    Forum Activity
    • rudeboy on ?Where I can start in multievents trainig?
    • Pablo25 on How and when do hamstring injuries occur?
    • Josh Hurlebaus on Josh Hurlebaus Masters Training Log
    • Josh Hurlebaus on Josh Hurlebaus Masters Training Log
    • Josh Hurlebaus on Josh Hurlebaus Masters Training Log
    ELITETRACK by Human Performance Consulting, LLC. All Rights Reserved. 2015.
    ELITETRACK by Human Performance Consulting, LLC. All Rights Reserved. 2021.

    Type above and press Enter to search. Press Esc to cancel.