400m year round weightlifting

3-5 reps, 800 pounds on leg press. 3-5 reps, 1000 on calves press. 3-5 reps, 135 on hamstring curl. Start with however many sets you can do but probably don't go past 3 sets. Weight really depends on what you can do but this stuff should be attainable

mcgot wrote:

3-5 reps, 800 pounds on leg press. 3-5 reps, 1000 on calves press. 3-5 reps, 135 on hamstring curl. Start with however many sets you can do but probably don't go past 3 sets. Weight really depends on what you can do but this stuff should be attainable

Obvious troll is obvious

By.... gave you good, specific advice in your other thread. He told you to do deadlift variations, squats, rows, presses and to start with 3 sets of high reps at a lower weight at the beginning of the year and work to 3 sets of low reps at a higher weight at the end of the year.

Avoid machines if possible and do body weight exercises and weights.

Pushing- push ups, presses

Pulling- rowing, pull ups

Squats, step ups lunges and dead lift variations are really all you need.

I don't teach in a school with a decent weight room so we use battling ropes and do lots of body weight exercises like push up variations, pullups, crawling, bear walks, kettle bell swings, goblet squats, rowing, glute bridges, and Variations of bridges with one foot on a stability ball to target the hamstrings.

iamjohnsmith wrote:

mcgot wrote:

3-5 reps, 800 pounds on leg press. 3-5 reps, 1000 on calves press. 3-5 reps, 135 on hamstring curl. Start with however many sets you can do but probably don't go past 3 sets. Weight really depends on what you can do but this stuff should be attainable

Obvious troll is obvious

I was being serious but okay. Thats why I said the weight depended on you. You want high weights for few reps. But honestly on leg press that's not a lot of weight. And you should add a few more for calves.

..... wrote:

Machine weights only target the big muscles, but neglect the smaller stabilising muscles. This creates a muscular imbalance which will lead to injury.

Do something like this:

Deadlift

Bench press

Barbell squat

Dumbell rows

Romanian deadlift

Start off with high reps (~12) and low weight early in the season, and build up to very high weight and low reps (~3) by the end of the season, with 3 sets of each. This will build functional strength in all the important muscle groups, allowing you to run faster.

Why ask for advice and then complain when you get it? Do you want help or not? If people are going to take the time to help out a complete stranger such as yourself without asking for anything in return and all you can do is argue and complain then that is ridiculously selfish. The fact you argue about everything people have been telling you means you clearly know better and you should never have bothered asking in the first place.

The summer should be focused on plyometric training and improving explosive power. Lots of bounds and single leg hops. If you haven't done any of this stuff before, you have to take your time to build up. In late July-early August you can start to add in leg lifting 2x/wk at high reps low weight. As you progress into the fall raise the weight and lower the reps. November should be the heaviest month. After Thanksgiving start to back off the weights and move more into maintenance work: medium weight and medium reps. Continue this through the winter as you compete and back off even more as the important competitions come up. Between the winter and spring season lift heavy.

You can do upper body workouts 2-3x/wk throughout the non-competition seasons. In season stick with 1-2x/wk and don't push it too much.