Jonnymac wrote:High intensity
Short bursts
Strength training
Crossfit
Plyometric training
Depends on how much info you want......
Jonnymac wrote:Ok so I've never done sprint training personally and that info I gave you earlier was indicative of what you would need.
I can't give you specific stuff that the real sprinters use but there's plenty of info out there.
Here's a YouTube link to some training techniques
http://youtu.be/PFT5pffICQU
With your strength training in your legs you need to make sure its explosive training not just lifting heavy weights. You shouldn't just be doing your legs either. Your whole body needs to be a spring.
Some of the most explosive athletes in the world are Olympic lifters. You should be incorporating Olympic lifting into your sessions. That will give you total body workouts as well, especially your core.
Kettle bells are also very beneficial for your core so adding them will also help with that explosive power.
What you need is to create more fast twitch fibers throughout your body. Unfortunately if your white(Anglo Saxon) your already behind the eight ball.....
Be careful with your plyometric training it is extremely taxing on your body and can cause stress related injuries.
What are you training for btw?
Jonnymac wrote:What you need is to create more fast twitch fibers throughout your body.
photomike666 wrote:6 weeks strength training
- heavy in the gym
- uphill sprints - standing start on the incline
6 weeks power
- gym 1 set heavy, 1 set 60% done fast (make weights rattle on the bar)
- sprints on long(ish) grass
6 weeks speed
- 75% max weight in gym done fast + heavy set once a week to maintain strength
- down hill springs to build speed
- plyomectrics
Nelso wrote:Jonnymac wrote:What you need is to create more fast twitch fibers throughout your body.
You can not create more fast twitch fibres through training (excluding theories of hyperplasia and growth hormones). All you are doing through training is making the ones you already have, more efficient and larger (hypertrophy). If you make the white muscle fibres (fast twitch) larger and the red muscle fibres (slow twitch) stay the same, you have effectively increased the cross sectional proportion of fast twitch fibres to slow twitch fibres in the cross sectional area of the muscle belly, which gives the lay person the idea that they have increased fast twitch fibres.
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