Squat or trap-bar deadlift, heavy
3-5 sets of 3-5 reps at 80-90% 1RM. Hip extension is what propels a sprinter. Heavy squats (or trap-bar deadlifts for sprinters with back issues) build the foundation. Skip the burnout sets.
Sprinters need to lift heavy and lift fast. Heavy builds the force a fast sprint requires; fast keeps the force application short, the way sprint mechanics demand. Most high school sprinters lift too light and too long. The fix is simple: fewer reps, more weight, more rest, and time the lifts around your speed sessions, not against them.
3-5 sets of 3-5 reps at 80-90% 1RM. Hip extension is what propels a sprinter. Heavy squats (or trap-bar deadlifts for sprinters with back issues) build the foundation. Skip the burnout sets.
Heavy hip thrust trains glute force application at the angle sprinters actually use. 3-4 sets of 5-8 reps at heavy load. Most sprinters under-load the hip thrust by far.
Power clean, snatch, or vertical/broad jumps in the 1-3 rep range trains rate of force development. One of these per week is enough. Two is plenty.
Weight room PRs feel good, but the real question is whether they show up on the track. Film a flying 30m every 4-6 weeks. AI compares stride length, ground contact, and drive angle. If the lifts are working, those numbers move.
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