Sprint Weight Training

I have mentioned that it would be good to go to the gym and do upper and lower body workouts on Wednesdays. According to track coach Owen McGregor, after the first several weeks it would be good to up the amount of times that you lift.

If you are not comfortable going right to three days a week, you can start lifting two days a week. Lifting on Monday, Wednesday and Fridays would be a good way to spread out the amount of weight lifting that you do.

I have spoken to weight trainer, Brian Remington who works with the Florida Atlantic University track and field team about what a sprinters workout should be. When the workouts are given, for example, the first one says Side Lying, Glute Med 2x20. The 2x20 means that you have two sets of 20.

This is the following workout that he provided for the first Monday:

Side Lying, Glute Med 2x20
BAND GM’s 2x15
TKE’s 2x20

Box Squat 5x5
(work up to a little heavier weight)

(Circuit x3)
Bodyweight Reverse Hypers 3x20
GB Pull-ups 3x12
DB Shrugs 3x 12-15

I know that probably does not make a lot of sense the first time you look at this, but I will explain every part of the workout.

Side Lying Glut Med, 2x20- What you will need is to get a small band that will go around your legs. You could probably ask the front desk of a gym and they should have one. Lie on your side with your hips and knees bent, and your feet together. From here, make sure you keep your elbows on the ground and then slowly rotate your top leg away from the bottom. Rotate as far as you can without moving the lower back, and then return to the starting position. Do this 20 times on both your right and left sides. When you finished the first set, do it again for a total of two times.

Band GM's, 2x15- You will need to get a a larger band, one that you can place under your feet and put up around your shoulders. Spread your feet shoulder width apart and step on the band. Bend down and and the band around your neck, so when you come up there is resistance on the band. Lean forward and then come straight up and that is one. Do this for two sets of 15 repititions.

TKE's, 2x20-For this exercise you will need the same band you used for your band GM's. Tkae the band and put it around a piece of equipment, or if you have a partner put it around the back of their knee. Put it around the back of your knee and keep your foot on the ground. Make sure there is resistance and lift your heel up and then put your foot back down on the ground, that is one. Do this for two sets of 20 repititions.

Box Squat, 5x5- A box squat needs to be done on a rack and should be done with a person spotting you. Since box squats are very important to do correctly, I want you to go to this site and make sure to do it at a weight that is not as heavy for you at first. You should build up your weight so you can add some every set.

The next set of exercises are part of what is called a circuit. A circuit means that each excersise needs to be completed before you can start another set. There are three sets of each, so make sure you complete the three exercises before you start over.

Bodyweight Reverse Hypers- are imporant and need to be done on this machine at the gym. This exercise is important to build up muscles in your lower back and hamstrings. Do three sets of these and 20 repititions.

GB Pull-ups 3x12- can be done on a pullup bar and needs to be your own bodyweight for three sets of 12.

DB Shrugs 3x 12-15- can be done with any dumbbell weight. Try to start off with at least 25 pounds. Grab both dumbbells and hold them down by your side. Shrug your shoulders up to your ears and then release and bring them back down to where they started. Do this for 12-15 reps.

Well this is the first workout for Monday. There will be different workouts for Wednesdays and Fridays. Good luck trying this and if you have any problems at all, you should always feel comfortable to ask for help when you are in the gym.