T Nation

Compounds for Sprinters

I have been looking for some leg programs specifically for sprinters and I am having trouble finding any.

I am 32 and I can still run 100 metres in 11.5 secs which is great for my sport and my main asset in playing (play rugby union)

I am at a point in my life where I want to now really push myself to my limit to see what I can achieve also as I get older I feel im going to have to work a lot harder to mantain my speed

When I was 18 I did no proper leg workouts what so ever and once ran 100 metres in 11.2 secs

I am wondering if I should start to concentrate on squats and deadlifts to build my legs, but I am not sure if size and strength can be detrimental to speed.

looking at the size of professional sprinters legs I reckon they must to heavy compound exersises

any help appreciated

[quote]electric_eales wrote:
I have been looking for some leg programs specifically for sprinters and I am having trouble finding any.

I am 32 and I can still run 100 metres in 11.5 secs which is great for my sport and my main asset in playing (play rugby union)

I am at a point in my life where I want to now really push myself to my limit to see what I can achieve also as I get older I feel im going to have to work a lot harder to mantain my speed

When I was 18 I did no proper leg workouts what so ever and once ran 100 metres in 11.2 secs

I am wondering if I should start to concentrate on squats and deadlifts to build my legs, but I am not sure if size and strength can be detrimental to speed.

looking at the size of professional sprinters legs I reckon they must to heavy compound exersises

any help appreciated

[/quote] theres a thread in strength sports from a guy thats 5’7 and wants to dunk, i personally would check that out except for the specific jump training because theres a carry over btwn vertical jump and speed. and don;t worry about size being a factor i mean look at linford christie or any professional sprinter, there built.

I think Olympic Lifting is what you want to research.

[quote]kinein wrote:
I think Olympic Lifting is what you want to research.[/quote]

Just done that, thanks very much I have found some very interesting information a lot of stuff I was not aware of, this looks perfect for me and my goals, appreciate it :slight_smile:

no problem!

I still run sprints and am a bit older than you. When I was younger I didn’t do “proper leg workouts” but was still very fast and had no problem dunking a basketball. As far as weight training for sprints, I have never got a great carry over effect from squats. However, I have gotten great results from all sorts of deadifting, especially romanian deadlifts. One other thing that I can think of that has helped me that many sprint gurus don’t really advocate is calf training. I’ve read all the arguments about not doing direct calf work and see the logic, but direct calf work has helped me. I especially like the leg press machine for that exercise rather than a standing calf raise. Now that I’m thinking about it, another great exercise for hams and glutes is tire flipping. One closing thought, don’t neglect you hip flexors as they are important as well

[quote]gordonshumway wrote:
I still run sprints and am a bit older than you. When I was younger I didn’t do “proper leg workouts” but was still very fast and had no problem dunking a basketball. As far as weight training for sprints, I have never got a great carry over effect from squats. However, I have gotten great results from all sorts of deadifting, especially romanian deadlifts. One other thing that I can think of that has helped me that many sprint gurus don’t really advocate is calf training. I’ve read all the arguments about not doing direct calf work and see the logic, but direct calf work has helped me. I especially like the leg press machine for that exercise rather than a standing calf raise. Now that I’m thinking about it, another great exercise for hams and glutes is tire flipping. One closing thought, don’t neglect you hip flexors as they are important as well[/quote]

Thanks for that, mmm hip flexors now its getting complicated :slight_smile:

I seem to remember seeing somewhere that unilateral leg exercises, split squats and bulgarian squats have good carryover to sprinting.

Also, do you do any sprinting drills for form? My girlfriend used to run track and she said that a large proportion of their track sessions were spent doing form drills (like flickbacks, high knees etc)

[quote]scoober wrote:
I seem to remember seeing somewhere that unilateral leg exercises, split squats and bulgarian squats have good carryover to sprinting.

Also, do you do any sprinting drills for form? My girlfriend used to run track and she said that a large proportion of their track sessions were spent doing form drills (like flickbacks, high knees etc)[/quote]

The only sprint training I have ever done is to do short shuttle sprints whilst dragging a heavy car tyre on a rope.

http://www.lancasterathletics.co.uk/docs/drills.pdf

http://www.tflinks.com/articles/training/a002.shtml

http://www.ifpa-fitness.com/Resources_Articles_SprintingForm.aspx

google is a beautiful thing

[quote]scoober wrote:
http://www.lancasterathletics.co.uk/docs/drills.pdf

http://www.tflinks.com/articles/training/a002.shtml

http://www.ifpa-fitness.com/Resources_Articles_SprintingForm.aspx

google is a beautiful thing[/quote]

so are you scoober :smiley: thanks