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Elite Sprinters Strength/Weight Ratio
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gifted gonads
Level

Join date: Sep 2012
Posts: 49

A significant factor in sprinting is strength/weight ration.
Given that sprinters have some of the best physiques in the world (albeit pharmaceutically enhanced!) and are clearly not muscle bound I would be very interested to know their norm levels of strength/weight ration (olympic level sprinters) on the following exercises :
1- Bench press
2-pullups bodyweight how many max reps??
3-squats
4-power clean

Can anyone help me with this??
Also what would the vertical jump of an avarage olympic sprinter be??
p.s why don`t sprinters do deadlifts??

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jskrabac
Level 4

Join date: May 2010
Posts: 3982

like a bagillion to one...all BBers should train like sprinters...why haven't they caught on yet?

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krzycase
Level 3

Join date: Jul 2005
Posts: 11

gifted gonads wrote:
A significant factor in sprinting is strength/weight ration.
Given that sprinters have some of the best physiques in the world (albeit pharmaceutically enhanced!) and are clearly not muscle bound I would be very interested to know their norm levels of strength/weight ration (olympic level sprinters) on the following exercises :
1- Bench press
2-pullups bodyweight how many max reps??
3-squats
4-power clean

Can anyone help me with this??
Also what would the vertical jump of an avarage olympic sprinter be??
p.s why don`t sprinters do deadlifts??


There was an article on this site a couple years back by the coach of Darvis Patton. If I remember correctly, he was RDLing 405 for 5 reps.

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jaMiii
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Join date: Mar 2009
Posts: 12

hi,

I am a sprinter (but far from elite though ;) ) )and can maybe tell you some interesting things about their weight trainig.
Elite sprinters have an extremely fast-twitch dominant musclature. That's why they hardly make gains from the bodybuilders' usual 6-12 rep scheme but from 1-5 reps training. Sprinters especially train with very high weights and few reps because it is important for them to produce as much force as possible with each step in a race.

In the gym they often lift explosively which targets the fast twitch muscles more. They train for a good relative body strength which means that muscle mass is not what counts but strength is. The sprinter has to "move" his body with every step horizontally and vertically. For the horizontal part, having a high weight ("many muscles" and/or fat) is disturbing.

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Ct. Rockula
Level 2

Join date: Oct 2008
Posts: 17144

The use of the word disturvung made me laugh.

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zecarlo
Level 5

Join date: Aug 2006
Posts: 2356

Who said sprinters don't DL?

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Airtruth
Level 1

Join date: Feb 2007
Posts: 4315

What sprinters use the exact same rep range?

Bench pressing helps sprinters?

You read too much T-Nation forums. There's pretty much 5 consistent factors to elite sprinters.

1) They all started young
2) They sprint
3) They do track and speed drills
4) They squat
5) They're black

Rep ranges, Upperbody exercises, Olympic lifting, are pretty inconsistent across the board male and female elite sprinters.

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Fezz
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Join date: May 2009
Posts: 936

GB Sprinter, P.B. ~ 10.10 secs at my University track

1- Bench press - 160kg +
2-pullups 40
3-squats 190kg front squat
4-power clean 170kg


They tend not to deadlift because the time it takes to recover makes it impractical to fit into a weekly workout. I've seen them do hex bar deadlift.

For general elite sprinters i'd say:

Bodyweight 80-85kg
Bench 120kg+
Pullups 30+
Back Squats 230kg+
Power Clean 120kg+

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ctaylor3
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Join date: Oct 2012
Posts: 8

The actual exercises used vary by group/coach, but it is safe to say all elite sprinters are strong. However, the expression of such strength might not always be in a traditional form.

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ZEB
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Join date: Sep 2003
Posts: 19363

Good question as to why sprinters don't do deadlifts. The first thing I had my son do was focus on deadlifts and along with his strength going up his times in the 100 and 200 meters went down. When you make your posterior chain stronger you will go faster those are your sprinting muscles!

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ZEB
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Join date: Sep 2003
Posts: 19363

Keep in mind that you must also do sprint workouts along with posterior chain work in order to get faster.

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