[therealtmac]

therealtmac on February 24, 2007 at 11:28 pm #12815

Okay I haven't ever seriously used stength training. I haven't even worked out in a few months. But I'm going to work on getting my general strength back up then launch a weight training program for sprinting. What exercises are key for such a program? Thanks.

[star61]

star61 on February 25, 2007 at 4:38 am #63054

Okay I haven't ever seriously used stength training. I haven't even worked out in a few months. But I'm going to work on getting my general strength back up then launch a weight training program for sprinting. What exercises are key for such a program? Thanks.

How old are you? What is your general level of fitness? How tall, how heavy, etc. etc. There's rarely a one-fits-all program, even for general conditioning.

[therealtmac]

therealtmac on February 25, 2007 at 10:34 pm #63055

Well I have my general fitness program in order. It includes 2 days a week and the various exercises are: Squat, Lunge, DB Press, Military Press, Bar Curl, Leg Press, Leg Curl, Back Row, DB Fly all for 3/6-8. I'm 18 and weigh 159lbs.

[star61]

star61 on February 26, 2007 at 3:15 am #63056

…What exercises are key for such a program?…

OK, this will probably start a small skirmish, but that's the way to get everyone's opinion, right?

Posterior Chain Max Effort exercises, 2-5 reps per set, as near as possible to 2-5RM.
– Back Squat (I like box squat best, then safety bar and standard back squat)
– Deadlifts (I like Romanian deadlifts, less back strain, but full range are good)

Posterior Chain Dynamic Effort exercises, 2-5 reps per set, 50%-60% of 2-5RM.
– Back Squat (I like box squat best, then safety bar and standard back squat)
– Powercleans (I like hanging cleans best)

Posterior Chain Accessory exercises, 6-10 reps per set.
– GluteHam raises, if you have access
– Stifflegged deadlifts
– Goodmornings
– Leg extensions
– Calf raises