T Nation

Exercise Selection for Sprinter

Hey CT,

For someone who wants to sprint faster, , what exercises would you recommend for the layer system? Specifically for sprinting 60m or less, as it is less affected by overall body mass. Currently I train 5 days a week, my template is as follows:

Day 1:High Pull strength layers + front squat (3-5 sets of 4=6 reps)
Day 2:Slight Decline (layers) + close grip (5 sets of 5)
Day 3:off
Day 4: High pull strength layers + Deadlift (5 sets 2-4 reps)
Day 5:Trap bar overhead press from pins strength layers + overhead holds (5 sets 6-9 seconds)
Day 6:Back and biceps (
Day 7:off

How would I modify this to appeal more to developing sprinting power?

Thanks!

For speed athletes here are my top choices for main lifts:

  • Snatch high pulls from blocks
  • Power snatch from hang
  • Back squat
  • Power clean & push press

I also like the following as assistance exercises:

  • Romanian deadlifts
  • Jump squats with 20-30% of your max
  • Dead-Squat launch

Now, I would use the strength layer, not the original layer with the main movements

Didn’t Bret Contreras once say that Usain Bolt would be capable of running faster if he actually did Hip Thrusts? LOL

[quote]Christian Thibaudeau wrote:
For speed athletes here are my top choices for main lifts:

  • Snatch high pulls from blocks
  • Power snatch from hang
  • Back squat
  • Power clean & push press

I also like the following as assistance exercises:

  • Romanian deadlifts
  • Jump squats with 20-30% of your max
  • Dead-Squat launch

Now, I would use the strength layer, not the original layer with the main movements[/quote]

@CT:

Do you see any benefit to doing the jump squat as an assistance exercise with the DeadSquat bar, 20-30% of your DeadSquat from floor?

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:
For speed athletes here are my top choices for main lifts:

  • Snatch high pulls from blocks
  • Power snatch from hang
  • Back squat
  • Power clean & push press

I also like the following as assistance exercises:

  • Romanian deadlifts
  • Jump squats with 20-30% of your max
  • Dead-Squat launch

Now, I would use the strength layer, not the original layer with the main movements[/quote]

@CT:

Do you see any benefit to doing the jump squat as an assistance exercise with the DeadSquat bar, 20-30% of your DeadSquat from floor?
[/quote]

It’s a good exercise to build explosiveness against light resistance (sprinting, jumping, hitting somebody, etc.) but not so much for explosiveness against heavy resistance. Could still serve as an activation tool, but not as an important exercise.