Becoming Bolt: 4 week sprint inspired training plan

9.63 seconds. NINE POINT SIX THREE SECONDS! That’s just 0.05 seconds slower than his own staggering world record 100m sprint. If you don’t know who I’m talking about, have you been living on mars all summer?

If you’re anything like me, you’re still on the Olympic 2012 hype. Watching the games and Olympians (especially the weightlifting and athletics) really did inspire me to train and work harder. When it all came to an end, emotions were certainly on a high for me. But it didn’t have to end there. I had this sudden thought. I may not be a world class athlete, but I sure as hell can train like one! Here’s my 4 week ‘sprint inspired’ workout plan. Behold ‘Becoming Bolt’….

Now before I get started I just want to stress that even though this programme does use sprint drills and explosive weight lifting techniques its main aim is to change body composition (less bodyfat, more muscle). However I am pretty sure it will cause an increase in sprinting speed. So, just to be sure I’m going to put it to the test with a simple experiment – the 60 yard sprint test.

Before the 4 week programme my result was:

60 yards: 7.95 seconds

My aim is to at least try and get that down to 7 seconds or below after the 4 week period.

The programme uses a 4 day a week plan. 3 sessions are gym based, 1 session is formed of sprint technique drills and various sprints of set distances. Each gym based day starts with a classic weight lifting exercises aimed at increasing general strength, power and hip extension explosiveness (note, if you would class yourself as a beginner/intermediate these technical exercises can be removed from the plan to make it easier for you). The other exercises are simple compound moves that will help develop strength, power and size in important ‘sprinting’ muscles whilst keeping a balanced physique. One thing I have noticed is that this programme places a lot of emphasis on the legs. Which is great if that’s an area you need to bring up. Without further ado here is the programme:    

 Day 1

Exercise	sets	reps	notes
Power clean from blocks	4	1-4	Great for teaching your body to explode out of the sprinting blocks
Smith Romanian deadlift	4	6-8
Smith bench press (3 wide grip, 3 close grip)	6	8-12	Alternate grip widths to give the triceps some attention as well as the chest.
Nordic hamstring curl	3	6-8	Sprinting involves a great deal of concentric action of the hamstrings. Performing an eccentric only exercise will help balance that out.
Plank	2	fail	Core strength is vital in any sport
Seated med ball twist	2	20-30

Day 2

Exercise	sets	reps	notes
Snatch	4	1-4
DB step up	3	6-8
DB Push press	4	8-12
Pull up (3 wide grip, 3 close grip)	6	6-12	Alternate grip widths to give the biceps some attention as well as the back
TRX pike	2	8-12
Exercise Ball roll out	2	10-20

Day 3

Exercise	sets	reps	notes
Clean high pull from floor	4	1-4
Smith front squat	4	4-6	In my opinion, best quadriceps exercise ever!
Heavy DB walking lunge	3	4-6
Calf raise	3	10-20	Strengthening the calves will prevent them from fatiguing as easy during sprints. Plus no one wants to look like Johnny Bravo!
Side plank	2	fail
Cable wood chop	2	8-12

Day 4

Exercise	sets	reps	notes
Wall drives	2-4	20 sec	Great for firing up the hip flexors. Bring knees high
Arm action	2-4	20 sec	Practising the pumping arm action will in turn help you run faster. Sit on the floor and try and lift your bum off the floor just by pumping your arms hard.
Broad jumps	10	1	Good for explosive hip and knee extension
Sprint 20 yards	2
Sprint 40 yards	2
Sprint 60 yards	1-2

 So there it is! As always, I’ll sum it up with another blog post after the 4 weeks is over. If you have any questions please feel free to contact me via Twitter or Facebook etc.

Enjoy the rest of your summer!

Breckell 

American Football inspired programme 'wrap-up'

First off allow me to apologise for the delayed update! I’ve been away on a short holiday and I’ve just generally had a lot going on. Never the less, I’ve worked very hard on this programme for 6 weeks and have thoroughly enjoyed it.  In this post I’m just going to give a quick run down of how I thought the programme went, what I enjoyed, what didn’t enjoy etc.  

Let’s start with the bad news. The only major issue to me with this programme was that I didn’t enjoy making the contrast from intense compound workout incorporating very hard technical exercises like the snatch and clean to an arms workout. From an aesthetic point of view it’s great and it helped to keep and develop a balanced physique, but mentally I just couldn’t get in the zone to switch during the week.  Try it, you might find it different.

The good news is that I achieved my goal of wanting to snatch 60KG. When I worked up to 50KG and 55KG I was very doubtful 60KG was ever going to go up, but hard work and a positive mental outset worked a treat! I’ve always noticed these entire compound workouts involving a lot of muscle groups help to develop muscle whilst reducing fat simultaneously (it’s a slow process, but yes it can be done given a good diet and enough rest). Physically I felt more explosive and powerful during and after I had completed the 6 week programme. If you need reminding of the actual workout plans, check out this link http://fitinfivehundredwords.blogspot.co.uk/2012/06/football-inspired-training-programme.html?spref=fb

 So what next? Well I’ve enjoyed this sports inspired programme a lot and don’t fancy going back to a typical bodybuilding weekly split just yet. After the Olympic hype I’m feeling a sprint inspired programme? Aimed at increasing muscle, reducing body fat and increasing sprinting speed? Maybe titled ‘Becoming Bolt’? Watch this space…..