Power Lifts for a Power Sprint

Blaze · 05-Feb-07, 01:59 PM

I'm trying to incorperate as many power lifts into my schedule as I can, because frankly, they make me feel good

Mainly cuz I want more power for sprints and football and such.

So far Im doing deadlifts, power cleans, hang cleans, push press, power snatch...

anything else you guys can reccomend I add? Anything is optional...any good solid platform lift would be kool.

i was thinking maybe some split jerks or something as well.

F_Mac · 05-Feb-07, 02:12 PM

What you are doing looks good. You may want to try doing some speed work. I'll explain.

Speed work is a portion of the Westside Barbell training philosophy. Basically, it means taking a weight that's anywhere from 50-65% (or thereabouts) of your 1RM for a specific movement (squat, bench, or DL) and doing up to 8 sets of 2-3 reps as fast as possible.......and I mean, literally, as fast as you can while still maintaining form. Fast explosive positive, and you almost want to pull the bar back down (in the case of bench or squat) on the negative.

Works very well for power as is evidenced by the weights these guys are moving. I have done it as well and from my limited exposure to it I would say it is definitely helpful.

Bearbait · 05-Feb-07, 02:13 PM

Squats.

gcs118 · 05-Feb-07, 02:14 PM

Don't forget squats!

If you aren't used to lifting/strength training, your sprints should be greatly improved. I started lifting between my junior and senior years in high school, and my 100m dash went down 0.3 seconds and my 200m dash went down 1.3 seconds. Your selection of lifts looks like a good choice for your application, just be sure not to over-do it every week. Good luck!

trainerty · 05-Feb-07, 02:29 PM

For sprinter types, I like incorporating a lot of one legged plyo (power) drills. Simply, because of the necessity to have very reactive and eccentrically strong posterior chain (gotta be able to take ground forces). Make sure to get all planes in of motion whether it is in your dynamic warmup or on off days. GET THEM IN... they really help prevent non contact injuries and dysfunctions.

Blaze · 06-Feb-07, 09:14 PM

Quote:

Originally Posted by F-Mac

What you are doing looks good. You may want to try doing some speed work. I'll explain.

Speed work is a portion of the Westside Barbell training philosophy. Basically, it means taking a weight that's anywhere from 50-65% (or thereabouts) of your 1RM for a specific movement (squat, bench, or DL) and doing up to 8 sets of 2-3 reps as fast as possible.......and I mean, literally, as fast as you can while still maintaining form. Fast explosive positive, and you almost want to pull the bar back down (in the case of bench or squat) on the negative.

Works very well for power as is evidenced by the weights these guys are moving. I have done it as well and from my limited exposure to it I would say it is definitely helpful.

Yeah, I do those. 1 Week about every 5-6 weeks I throw em in there. I just know them as velocity maximums, but I have done them and enjoy them. They sound wussy but their actually very tiring.

Squats are a huge part of my routine guys, and always will be. I just consider them more of a strength movement so I ddin't mention them in my post. Simply because I was talking about power platform lifts.

Today I started to throw in some split cleans, as well as dumbbell hang cleans(extremely tough)...so I'm adding things slowly.

Good call on the plyo's. I think I will do those on thursday with my leg day.

**Firehawk** · 07-Feb-07, 06:42 AM

For sprints, also incorporate high jumps onto boxes, with as heavy weight as you can hold in your hands, also pull heavy sleds or push a prowler or something like if you have access to these things.

Blaze · 07-Feb-07, 11:32 AM

You know, I've always wanted a sled, but have never been able to find one.

Where would one get one of these?
And are they reasonable?...price wise

**Firehawk** · 07-Feb-07, 12:07 PM

Honestly,

They aren't reasonably priced. You can get one from elitefts.com for over 100 bucks (not reasonably priced to me).

If you have access to a machine shop or something who welds you can make one for probably 25 bucks or so, then get a tow cable to use for pulling it.

Maybe someone else knows where to get one. Or, a makeshift one.

F_Mac · 07-Feb-07, 12:27 PM

find an old wheel/tire, tie a rope around it, load the middle up with whatever you can find for weight (jugs of water, cinder blocks, bricks, rocks, small children, etc). Then just use your weight belt to hook the rope to and you've got a sled.

:

I've heard of people using old wheelbarrows, coolers, etc. Basically anything that will hold weight and you can drag.

tim_mcf · 07-Feb-07, 12:45 PM

That's just what I was going to say, F-Mac. I made mine out of an old tire, drilled a hole in the side and stuck an eyebolt through it, tie off to that. I also made a kind of cargo net to go over the top so whatever I put on it for weight won't fall through. I have also seen tires made with a chunk of plywood in the center. Or you could use the bed of a wheelbarrow with an eyebolt in the front of it.

07-Feb-07, 01:20 PM

Don't forget hill sprints if you have access to a steep road. I did hill sprints for about 12 weeks in the summer. 30 seconds of max effort hill sprint with 120 seconds walking back down recovery for 8 rounds is what I did.

I'm guessing that for football, make the hill sprints 10 seconds with 30 second recovery and bang out a dozen rounds on a good day.

Blaze · 08-Feb-07, 01:13 PM

genius, can't believe I didnt think of that
thanks man

86drop · 16-Mar-07, 05:46 AM

try running stairs. i used to do it in a circuit back in high school, run up and down one set of bleachers on the football field snaking my way through the different sections. once i finished one set of bleachers i would jog around the track to the other side of the field and sprint the bleachers on that side. lather, rinse, repeat. i usually did about four laps of this making sure to really sprint while on the bleachers. helped my overall speed and explosion rather well.