Anybody got anything good programs to share? I've been doing the "300 " and "Spartacus" HIIT type workouts. Looking for some body weight programs geared towards the long sprints. Happy training.
Anybody got anything good programs to share? I've been doing the "300 " and "Spartacus" HIIT type workouts. Looking for some body weight programs geared towards the long sprints. Happy training.
Pushups, Pullups, Situps.
Fleeter Feeter wrote:
Pushups, Pullups, Situps.
Because chest, traps, and abs will help my 400 time...right.
Gambetta leg circuit. Or plyometrics.
stil_kannonier wrote:
Fleeter Feeter wrote:
Pushups, Pullups, Situps.
Because chest, traps, and abs will help my 400 time...right.
Your body is a system, you have to work the whole system. A powerful sprint takes the whole body, maintaining power and form over 800 meters takes the whole body. I'm guessing you have plenty of room to grow neuromuscular power and whole-body strength.
In any case, do some pushups, pullups, and core work - not necessarily situps. You can do hanging leg raises, hollow holds, mountain climbers, fire hydrants, etc. There are many options. Pick a few core exercises and rotate them out every day. Buy a kettle bell and do Enter the Kettlebell. Do box jumps, squats, bulgarian split squats, pistol squats, Myrtl Routine, etc.
Whenever the gyms open back up do some heavy barbell work; bench, overhead press, front/back squat, deadlifts, weighted hip thrusts. And more core.
stil_kannonier wrote:
Fleeter Feeter wrote:
Pushups, Pullups, Situps.
Because chest, traps, and abs will help my 400 time...right.
Surely strong abdominals, and a strong torso, will help.
someName wrote:
In any case, do some pushups, pullups, and core work - not necessarily situps. You can do hanging leg raises, hollow holds, mountain climbers, fire hydrants, etc. There are many options. Pick a few core exercises and rotate them out every day. Buy a kettle bell and do Enter the Kettlebell. Do box jumps, squats, bulgarian split squats, pistol squats, Myrtl Routine, etc.
Whenever the gyms open back up do some heavy barbell work; bench, overhead press, front/back squat, deadlifts, weighted hip thrusts. And more core.
I like all of this. Seems more specifically geared towards the long sprints. Pushups and Pullups just seemed to general to me. I did those "Fire hyrdants" yesterday, pretty tough to 50 each leg, happy to have some new exercies. Thanks
I don't have a specific program drawn up, but I would look to do sets TO FAILURE (well, up to when you fail to keep proper form) of things like jump squats, reverse jump lunges, and any type of shoulder/upper back thing you can figure out (some sort of overhead press with a relatively light object would probably work).
Think about the parts of the body that are tying up with lactic acid at the end of a 400/800 and attack those.
Work out your target time, and scream for that length of time straight.
Progress to reps of screaming like 4 x 1 minute, or shorter reps 8 x 30 secs.
track chick wrote:
Work out your target time, and scream for that length of time straight.
Progress to reps of screaming like 4 x 1 minute, or shorter reps 8 x 30 secs.
You are a sad, strange, little woman. You have my pity. Farewell.