Wednesday’s Sprinter Workout

A  lot of people love to watch the track events during the Olympic Games.  For Track and Field this is by far an exciting time with what I think is probably the most publicity it gets every 4 years.

I personally don’t care for watching the distance events but I like the field events, jumps, and sprints.  It is amazing the amount of dedication Olympic athletes go through and it is this type of dedication that produces success at anything you do in life.

I have a very dedicated sprinter at Bucknell who has been training with me all summer and has done many workouts she sometimes did not feel comfortable doing.

Last Wednesday, she was the only athlete left to show up for the 6AM workout (most went home for the rest of the summer until classes start back up).  So I decided to pull out the flip cam and grabbed some video footage.  I want to share that workout with you so you can see what a dedicated athlete looks like.   She could have easily not shown up but she did even knowing no one else was going to be there.  My prediction is that she will have a good season this year and will be successful in life.

Here was the workout:

Dynamic Jump & Speed Work

Walking Hip Circuit

Seated Plate Russian Twist

A-1:  D-Ball Alternating Shoulder Squat 4 x 12-18

B-1:  Tire Drag Squat/Power Row 4 Laps

C-1:  Front Squat 4 x 6-10

C-2:  Body Weight Tuck Jump 4 x 7

D-1:  E-Z Bar Floor Pullover (Deep Breathing) 3 x 8-10 (Not recorded)

Kettle Bell Straight Leg Sit-up 3 x 12-16

Band Stretching Routine

The entire workout took an hour to complete.  Rep ranges and rest periods were defined as “go as you feel”.  This means you have a target range of reps to keep good form into.  When form is about to fade, end your set.  When you feel you have had enough time to recover, start your next set.  I did want recovery between sets and exercises.

I do get requests for full workout posts from time to time.  If you feel this is something you would like to see more of or this is beneficial to you for workout ideas and set-up; please let me know and I will include more in the future.  This site was put together to provide you with training information and answers to your questions.  Just let me know what you want to see or answered.

Hope this helps!

To your health,

Jerry