Maurice Greene’s routine and diet
Tues and Thurs…Upper Body (no more than a minute rest between sets)
Bench Press…5 X 10, 8, 6, 6, 6
Incline DB Press…3 X 15
Rear Delt DB Flyes…3 X 15
Straight-Arm-Front DB raises…3 X 10
Arm Running motion with DBs…4 X 4 (15 lbs, 10 second burst, 30 sec rest)
Dumbell Curls…3 X 15 (45 lbs, alternating arms)
Lat Pull Downs…3 X 10 (wide grip)
Dumbell Shrugs…3 X 10
Mondays and Fridays…Lower Body
Squats…4 X 10, 8, 6, 3 (each rep is held at the bottom for 5 seconds, then explodes up)
Power Cleans…5 X 3 (start at bottom in deadlift position, snatch BB up top chest, drop the BB back down on floor)
OR, Clean/Front Squats…5 X 5 (start same as power clean, snatch weight to chest, then squat. Dont do squats or cleans when including this exercise)
Single Leg Curls…3 X 10
Single Leg Extentions…3 X 10
Drive Phase Training: Fridays, after weight room and track.
Run stadium steps
Hop Up stadium steps (run down)
Lunge stadium steps (lung 2-3 steps at a time, run down)
Bounding (8 hurdles)
Striding (3 sets of 30 strides)
Wed: no weight room; Track only work.
Heres Mo’s Meal schedule Mark
Breakfast-9 am, oatmeal, protein drink with fruit
AFter Weight room-12:30 pm protein drink
After Track-3 pm, protein drink
Dinner-6 pm, chicken breasts, veggies
before bed-10 pm, protein drink.
*Mo only eats 2 squares a day…ideal for sprinter, plus supplementing with plenty of protein.[/quote]
This looks like WAY to much volume for someone who seems to be a beginner in the weight room and on the track.
I always recommend WS4SB because, Joe DeFranco has everything set out for you from exercise selection to set/rep schemes.
Here is a link to the program
The only way you’re going to get better at sprinting is sprinting.
I would suggest to the OP, to do WS4SB and include sprinting on Saturdays or Sundays, basic stuff, such as starting off the blocks and moving your way up to 35-40 meters. 3 sets of 5 for an all out sprint of 30 meters or something like that.
If you can get a drag sled use that also.
To the OP, what are you goals? Weight gain, strength increase, speed increase?
The more info you provide, the easier it is to help you out.