100 Meter Sprinter Training

I see lot posts for bodybuilding and power lifting.

Please let me know the best exercises, if i want to be 100 m sprinter. (Though not professional).

Stats are below:-

Weight - 78 KG
Height - 5'10"

Squat - 300 lbs
Dead lift - 320 lbs

Doing weightlifting for around four years now

100 Meter Sprinter Training

squats and deadlifts are good ones... you want to develop explosive power as well as strength, so cleans, snatches, plyometrics, etc.

what kind of running/sprint training are you doing, or what is your experience?

100 Meter Sprinter Training

Don't forget technique. All the strength and power will be useless if you run with poor technique.

Hamstrings are important to running. You want your front foot to hit the ground and propell you forward, not up.

Methodman's picture

100 Meter Sprinter Training

Most important thing if you want to be good sprinter is to sprint!

Methodman's picture

100 Meter Sprinter Training

But in the real world the fastest guys often weigh 190-200 lbs or more. He is probably talking only about football players and they are not the fastest people on the earth. He has to take other factors when considering their times like reaction and hand timing and even though they are still not the fastest.

Asafa powell is kinda rare case usually the average weight of elite sprinters is around 165-180.

100 Meter Sprinter Training

"But in the real world the fastest guys often weigh 190-200 lbs or more."

Yes, Baggett is definitely full of it with this statement! There are virtually NO elite sprinters weighing over 195 pounds or so. And they are the fastest people on earth -- even if some naysayers would have you believe otherwise.

In football it's a different story, of course. There the 190-220-pound guys are usually the fastest -- because there are virtually NO players smaller than that!

100 Meter Sprinter Training

I am not trying to defend Kelly Bagget but I think his point was you have to be very powerful, in particular power to weight ratio, to be a sprinter. Although I think the 190-200 range he indicated includes several very good sprinters. The already mentioned Alsafa Powell is 195lbs, Justin Gatlin was 190lbs, and there was this guy named Carl Lewis who weighed 195lbs. I hear he was pretty good. Granted Maurice Greene was only like 170-175lbs but he was also only 5'8. One of my favorite pictures of sprinters is of Maurice Greene. Check out the wheels....

http://mauricegreen.isuisse.com/pages%20html/Page_photo_bio_anglais.html

Also I read once that Ben Johnson could bench 400lbs. I will try to dig up that article.

Point is to be a great sprinter get strong for your weight. [/url]

Methodman's picture

100 Meter Sprinter Training

http://www.usatf.org/athletes/bios/Gatlin_Justin.asp
http://www.encyclopedia.com/doc/1E1-LewisCa.html
http://dept-info.labri.fr/~gavoille/lewis_bio2.html

Neither gatlin nor carl lewis weighted that much. It's very possible that johnson can do even more than 400pounds in the bench press. From what I remeber charlie says that he did 365pounds for 3reps I don't remeber I am not sure but I remeber that he has done 407pounds for two reps. He was a great squatter also. Kim collins doesn't train with weight at all according to him and he has been a world champion sprinter.

100 Meter Sprinter Training

Carl Lewis is 6'3 195lb taken directly from his website! Same size as Asalfa Powell. See a trend?

http://www.carllewis.com/

100 Meter Sprinter Training

Another one Linford Christie was 202lbs.....

http://www.britisholympians.com/athlete.aspx?at=797

Methodman's picture

100 Meter Sprinter Training

You probably remember Carl Lewis when he was jumping and sprinting. I don't think he weighted as much as asafa powell there is serious difference in size . But don't know could be but I doubt it.

100 Meter Sprinter Training

I just did a totally unscientific and basically meaningless check. I looked up the top ten sprinters (based on times.....which by the way is almost as arbitrary as people's heights and weights) and it appears that virtually every sprinter was between 2.5 and 2.6 pounds per inch in height. Like I said, absolutely meaningless, but I thought I would post it so I did not feel like I completely wasted that 1/2 hour of my life!

100 Meter Sprinter Training

Lots of good info here, buyt I'' answer your question. You asked what are the best exercises for sprinters.

-- Glute-ham raises
-- Athletic squats
-- Strength shoes
-- A healthy dose of general bodybuilding exercises, diet and supplements designed to optimize lean body mass and minimize fat.

Methodman's picture

100 Meter Sprinter Training

http://www.iaaf.org/athletes/athlete=496/BioPopUp.html
http://www.pponline.co.uk/encyc/0048.htm

Check these links DRhodes about Christie Linford.

Doc are body weight Glute-Ham raises on the floor sufficient? I remeber you saying you don't need to use a lot of weight with this exercise could you tell me why?

100 Meter Sprinter Training

So Methodman what have we learned here??? Basically as my last comment said, weights and heights appeared to be about as arbitrary in sprinters as they are in American football or basketball. A guy wants to weigh 185lb so that is what he says. I guy wants to be 6ft 6in tall when he is really 6ft 4.5, so that is what they write in the books. It is almost as bad as trying to sift through 100m sprint times, it is certainly not cut and dry. We have three references here (I know they are from the internet) but in those references we see Linford Christie listed as 170, 185, and 202 pounds. Who is right, your guess is as good as mine, but Linford Christie always looked bigger, and I certainly do not believe he was 170lbs at 6'3. Very few other sprinters of that height are that skinny. As for sprinters and weight I still think there are many sprinters and very fast people who fall into the 190+ pound range. Point of the matter is that you must be powerful for your size. To be a good sprinter, the weight you add better be muscle and not fat.

Methodman's picture

100 Meter Sprinter Training

DRhodes you forgot about what kelly baggett claimed, that the best sprinters in the real world are in the range of 190-200 or more which is not true especially if you count the best sprinters. And you have to remeber that their weight does not stay constant and those guys that are heavier are pretty tall so they are not very big guys but very ripped and powerful as you've said. And from all the websites I believe most the iaaf website.

100 Meter Sprinter Training

reactivity work wasnt mentioned here, general plyos, explosivity and shock training protocols need to be utilized, as do the more reactive methods of stretching.

Methodman's picture

100 Meter Sprinter Training

By the way I sent an email to the website of Carl Lewis and got replay that carl lewis sprinting weight in general was, about 177pounds.

100 Meter Sprinter Training

If you adjust the GH machine properly, your upper body's weight is generally sufficient overload. Maybe a 25 or 45 pound plate, but that's it. Remember, explosive speed is essential with GH raises, so added weight may tend to detract.

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100 Meter Sprinter Training

wow my second acchiened post.

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