Weightlifting Sprinters By: Myles Tyler
Who I’m I????? Coach Myles Tyler Elyria High School Alum. Class of 2011 Participated on the track team Junior and Senior Year as a sprinter Attended Kent State University for two years. Participated on the Varsity Track and Field Team my Freshman Year Transferred to Cleveland State University. Graduated in December 2016 During my three and a half years, I continued my track and field career as an unattached sprinter Now I am an Assistant Track and Field Coach at Cleveland State University I AM NOT THAT OLD, I AM ONLY 23!!!!
Question my fellow Sprinters!! Why do people want to see the sprint events more than any other events at a track meet?!?!?!?!?!
ANSWER! Showtime!!!!!!!!
Commitment to the Track!!! Commitment to the Weight Room!!! Two Commitments you need to make in order to reach your full potential as a Sprinter!!!! Commitment to the Track!!! Commitment to the Weight Room!!!
The 3 Phases!!!!! Pre-Season Phase Season-Phase Championship-Phase
Pre-Season Phase Conditioning Phase Developing a solid base for the season Building Pure Strength Performance Lifting Deep Squats, Bench Press, Cling Pulls, Lat Pulls, Hamstring Curls, Calves Raises, Dips, Step-Ups, Dead- Lifts, Etc. 3x15 on most lifts Rest, is usually pretty short (1-2 minutes). Want to challenge the body. “When your coach kicks your butt on the track, your butt will be kicked in the weight room”
Example Lifts Leg Press- 3x15 Lat Pulldowns- 4x12 Db Shoulder Press- 3x15 Db Step-ups- 3x10 each Pb Leg Curls- 3x10 each
Another question my fellow sprinters!! Does everyone have a weight- room program??????
Suggestion if you don’t You could do two things. You can group up with fellow teammates and get a gym membership to start lifting OR Push-ups and sits-ups, and body weight lifting EVERYDAY to build strength for the season
Season-Phase Getting prepared for the upcoming season Talk to your coaches about meets that you would like to peak at In the weight room, you want to back off a little in the reps but NOT the sets Starting to go into the Olympic Style lifting Building or enhancing fast-twitch muscles Building more explosive lifts (example: Hang Clings) (3x10, 3x8 or 10,8,6,4,2) Rest is about the same (1-2 minutes) Training to be durable for the ENTIRE season!!! Should be carrying the momentum of strength from the Pre-season phase to the Season-Phase MEANING: We are getting stronger!!! Weight should be
Example Lifts Hang Clings- 3x10 Leg Curl (Machine)- 3x10 Bench Press- 3x10 Db RDL- 3x10 Db Swings- 3x30 seconds
Peaks!!!!
Championship-Phase ULTIMATE PEAK STAGE!!!!!!!! All lifts should be explosive lifts!! At this point weights should be Reps should be Maintaining OR steadily increasing fast-twitch muscles (Example: Quarter Squats) Rest should be (2-3 minutes). Want to give maximum effort every time. These will be mostly 3x2 or 3x3
Example Lifts Quarter Squats- 3x2 OR 3x3 Db SA Row- 3x6 each Db Shoulder Press- 3x6 Hang Clings- 3x3 OR 3x5
CORE!!! The absolute most important piece to the puzzle to be a really good sprinter, is the CORE!!! The core has to be strong at ALLLLLLLLLLLLLLLLLLL times!! That is why you should do at least 5 minutes of core everyday OR 150- 300 reps of core activity after EVERY workout You’ll be surprised how having a strong core will benefit you in the season-phase and championship- phase Competition!!!!!!
Be SMART The way you warm-up on the track is the SAME way to warm up in the weight room!! Meaning………. Stay LOOSE!! STRETCH!! Keep your body WARM!!
WE ARE NOT lifting to get bulky!!!! WE are lifting to be track and field fit!!!!!! Preventing the risk of injury!!!
Diet Pay attention to what you eat throughout the season Lots of fruits and veggies and lean meats! Cut back on fried foods!! Limit fast food intake! No GRAND MAC’s!!!
What are the two commitment you NEED to make?!?!?!?!