| Re: training legs
ok i have been reading up on tis alot and found a few things out. like mentioned flexability is important in running but not static flexabillity (ie splits) but dynamic felxability ( ability to kick over head height etc) which is good for me as i kick boxed for years so i have good dynamic flexability.
also sprinters have more fast twitch muscle fibres these can be trained in people by poltmetric exersises such as lunge jumps and squat jumps ect ect
i also found out that the main muscle in sprinting it the hamstring.
so i ave decided to add to my training and adjust it as such but can some oe tell me if my leg day will be too much? i figure it will b ok as im only training them with weights every oter week.
week 1
mon- chest+tri
tue- polymetric exersices + 5 x 40yard dash
wed- back and bi
thurs- 45min walk cardio
fri- 1 week legs day next week sprint training and poly
the polymetric/sprint training will consist of
dynamic stretching on legs
squat jumps - 30sec x2
knee high jumps-30 sec x2
lunge jumps -30sec x2
sprint on spot - 30 sec
burpees - 30 sec
then 5x 40 yard dash
on the sprint training every other fri i will add hill sprints x5
my new leg day i was thinking of adding a few exersices due to me haing like 12 days before more weight on them
squat
leg press
straight lg deads (thought these would help with the hams)
calf raises
rev ham curls
advise welcome
remember my aim is to bulid some lean mass but also better my 40 yard dash |