help needed

[crzystringerman]

right now im a freshmen, and im one of the fastest people on the whole team. My goal is to get stronger and faster, got any tips?

[laxbabe2121]

yea set up a lifting workout, the best ones are to opposites. ex: one day do tri/bi/chest/back, next day do calves/quads/thighs/abs. you should be increaseing weights, and try doing the 10-8-6 deal. lift a certain weight 10 times, increase, do it 8 times, increase do it 6 times. and then at the end clean out with a pretty light weight. (like the 45 lb bar for bench) muscles need 48 hours to sleep. but keep doing agility stuff, to keep up your speed. you don't wanna gain a whole bunch of muscle and get slower. jump rope, or do the pacer, that's an amazing workout. it builds endurance and speed with just one exercise.

[sumSum]

Along with weight lifting and doing sprinting work outs, I also reccomend trying to work on your mentality you have while running. Everything Laxbabe said is good though.

In my opinion a lot of running is mental. Just think fast, be focused, and stay in a intense and driven mind frame.

[crzystringerman]

cool cool but any thing else cuase I have been weight lifting for about 4 years now and running for 2. So right now my work out is run for 2 min. (7-7.5 mph) then sprint for 1 min (9-12 mph) for about 25-6 min. This run up about 3.5 miles. Any tips on to improve my running workout.

[Snake~eyes]

Originally posted by laxbabe2121
yea set up a lifting workout, the best ones are to opposites. ex: one day do tri/bi/chest/back, next day do calves/quads/thighs/abs. you should be increaseing weights, and try doing the 10-8-6 deal. lift a certain weight 10 times, increase, do it 8 times, increase do it 6 times. and then at the end clean out with a pretty light weight. (like the 45 lb bar for bench) muscles need 48 hours to sleep. but keep doing agility stuff, to keep up your speed. you don't wanna gain a whole bunch of muscle and get slower. jump rope, or do the pacer, that's an amazing workout. it builds endurance and speed with just one exercise.
That's not a great work out plan to be honest. You should split what muscle groups you work out into more days. I'm currently doing a 3 day split. Monday is legs, tuesday is chest/shoulders/tris and friday is back/traps/tris. This gives your muscles a whole week to rest, I can go into more detail if interested. ;)

[Roadkillryan]

interested

[Snake~eyes]

Mon. - Legs
Squat 4x6
Stiff Legged Deads 3x8
Leg Press 3x8
Leg Curls 3x8
Calf Raises 3x12

Wed. - Chest/Shoulders/Tri's
Flat Bench 4x6
Incline Bench 3x8
Weighted Dips 3x8
Military Press 3x8
Close Grip Bench 3x8
Skullcrushers 3x8

Fri. - Back/Traps/Bi's
Deadlifts 4x6
Wide Grip Pullups 2x8
Close Grip Chins 2x8
One arm DB row 3x8
Barbell Shrugs 3x8
Barbell Curls 3x8


You can always ad more things, its your own thing and you can customize it how you feel and what you feel you need work on. The thing is you want to get good splits and there are other splits(plans) that I can post. People also do 4 day splits, every other day. But its all up to you, again its your plan so do what you need. I like this one because I don't have to spend a ton of time and it leaves my weekends empty. :)