my program
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2nd Sep '04, 9:38pm
is this a good program-
RUNNING PROGRAM
Tuesday and Thursdays....Upperbody
⢠Bench Press....5 X 10, 8, 6, 6, 6 (35 ilb.)
⢠Rear Delt DB Flyes....3 X 15
⢠Straight-Arm-Front DB raises....3 X 8 (8 ilb.)
⢠Arm Running motion with DBs....4 X 20sec. (8 lbs, 10 second burst in
middle , 30 sec rest)
⢠Dumbell Curls....3 X 12 (12 lbs, alternating arms)
⢠Tricep Press 3 X 8 (8 ilb. right 4,left 4)
⢠Dumbell Shrugs....3 X 15 (12 ilb.)
crunches... 3 X 20
Mondays and Fridays....Lower Body
⢠Squats....4 X 6, 5, 4, 3 (each rep is held at the bottom for 5 seconds,
then explodes up)
⢠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 raises...3 X 15 (each leg,biring back contract)
⢠Single Leg pushes....4 X 30sec. (swich each set)
Drive Phase Training: Fridays, after weight room and track.
⢠Run steps 5X
⢠Hop Up steps 3X(run down)
⢠Lunge steps 3X(lung 1-2 steps at a time, run down)
⢠Bounding (8 hurdles)
⢠deph jumps 2X5 (24 in.)
Wed: track work
⢠5 X 50yd
⢠3 X 1 lap
⢠5 X 1 (mail box to concrete)
⢠Long Jump 3 X 10 (30yd start)
Meal schedule ⢠Breakfast-7:15 am, oatmeal, protein drink with apple ⢠After workout 4:45 pm protein drink
⢠After Track-5:45 pm, protein drink
⢠Dinner-6:30 pm, the food and 2 glasses of milk ⢠Desert-Protein drink
⢠before bed-8:30-9:00 pm, protein drink.
my program
2nd Sep '04, 10:11pm
Looks good to me, just maybe the upper body routine could be simpler. Drop the namby pamby rear delt flys, front raises, tricep press and curls and do something more substantial like barbell rows or chins,overhead presses and dips. Less isolation, more compound movements. JMO.
my program
3rd Sep '04, 9:45am
What event are you training for - distance etc? What training phase you in too?
Looking at the the reps you have for the bench press, your reps go down by the weight remains the same. What about a repitition window where you aim for 8-10 reps each set rather than decreasing reps each set.
There are a lot of isolation exercises for the upper body as twentytwenty stated. There are no pulling movements such as bent over rows or lat pull down etc. Strengthening chest but no back. May lead to imbalances. Does not look like any real structure to the upper body work. Assess your aims and determine if these exercises are working. You have chosen to isolate biceps, triceps, anterior and posterior deltoid. These muscles are far better off being worked as a compound movement. If you are not base training but in season, then no need for isolation.
Your lower body again is very anterior (front) dominated. You are really only working glutes, quads as prime movers in the squats and cleans and then isolating the gastroc's. Again need to work on hamstring strength. Address this to have a mroe balanced programme.
Consider working some core exercises as this will help running technique by allowing fluency of power and energy from legs to arms.
my program
3rd Sep '04, 7:44pm
well 100m. i'm adding crunches , well cana you maby make me a better program.
my program
5th Sep '04, 12:13pm
If you want to get faster what you need to do is to find a coach and/or do some research about sprinting on the net or through book reading instead of blindly following Maurice Greenes training schedule which was tailored for him specifically. A good coach could give you a schedule working towards your own strengths and weaknesses.