Plyometrics and Olympic Lifts for Sprinting?

D

Derick

New member
Hi, I'm a 15 year old male in high school and I love sprinting. I would really want to improve my 100m and 200m times (12.95, 26.74) and I think that plyometrics and Olympic lifts would benefit me greatly.

I've already been weight lifting for 5-6 months now but I would like to start doing plyometrics and Olympic lifts to develop my explosiveness and my fast twitch muscles.

Could anybody tell me what kind of plyometrics would be good and what kind of Olympic lifts would be good to improve my sprinting? Also the number of sets, reps and recovery time would be wonderful!

Thanks!
 
Plyometrics and olympic weightlifting are useful if you already have a good strength base developed. Since they allow you to express your strength in a short amount of time. If you have no strength foundation, neither is useful.


Plyometrics is more useful to track events since the short contact time with the ground (less than 0.2 seconds) mimics what you will be doing during sprinting.


So for now just focus on springing technique and getting stronger in the lower body with squats and deadlifts. Until you develop the minimal level of strength needed for plyometrics and olympic lifting to be useful. A good guideline is 1.5x your bodyweight squat and 2x your bodyweight deadlift. THIS IS MINIMAL.
 
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