Track & Field

ok like im 14 and i use 2 do swimin soccor karate ok den. now im in track i compete in the long jump, 200m, and the 100m .and like i need 2 no the right excercises 2 get a 6 or 8 pack so i cud be more dynamic.
P.S i do not take any enhansers or any thing. all natural.

this is a pic of my abbs last year:    me this yes2day:
          

Having a 6 or 8 pack won't make you more dynamic, plyometrics and proper technique will however...

Try googling plyometrics and find out for yourself. At such a young age however, be careful with the kind of stresses you put on your body...

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

ok thanks bey like u think u cud give me some a those techniques? cuz i dont no dat many cuz like i need it to be suitted for my height cuz im 6"1. dont worry i dont stress my body and i dont take any suplements jus tellin u.

what times are you running right now?
plyos are good. quick feet drills, etc...
 
make sure your doing enough core stability and sprint drills (A skips, b skips, etc...)
 
have u started squating? weights? etc..

uh yea gimi some quick leg work outs. uh i in da bahamas da crafita is in april n i wanata hit seniour time. 200m is 21.sec falt n i want to do long jump 7.10m i wana beat
 
i curl -30lb.
i bench press -105lb
squats i -205lb
Quads- 150

iv been goin gym for 2 months i was 136 i currently weigh 141
 help me out gettoemaster@hotmail.com

sorry to take so long to respond. I been on a lil hiatus.
 
Try Bounding.. I like to set up cones in 10m intervals for 100meters. Then alternate bounding and sprinting at every cone.
 
Split Lounge Jumps are good  (about 10 per set)
Squat Jumps  ( about 10 per set)
The speed ladder is good.
Running stairs is good for explosive power n turnover.
 
Check out www.atoboldon.com
www.charliefrancis.com
www.speedcity.com
these are a few sites i like. if you have any questions hit me up at
mbarthel2002@hotmail.com
I should be competing this season too. I am hoping to go 20. something
peace
 

tel me if im good now
__________________
Age:15
Height - 6'2"
Weight - 141 lbs
Bench Press - 150 lbs
Squat - 230 lbs
Power Clean - 95lbs x6
Horizontal Jump - 5.75m
Deadlift - 115lbs x3

Need to be jumping 7.10m before april 5th, 2007
Need to be running 10.00 before april 5th, 2007
Need to be running 21.75 before april 5th, 2007

ORIGINAL: Ghetto Prince

Need to be jumping 7.10m before april 5th, 2007
Need to be running 10.00 before april 5th, 2007
Need to be running 21.75 before april 5th, 2007

 
ummmm, if you can run a 10.00 100m then you can definitely run a 21.75 200m.
 
I ran a 10.5 100m and ran a 21.2 200m

well thats great but i only think im running 11.20 the most but i need to drop to 11 flat or below. how can i acheve this

ORIGINAL: Ghetto Prince

well thats great but i only think im running 11.20 the most but i need to drop to 11 flat or below. how can i acheve this

 
Oh, your post says 10.00.  Trackstar gave some good advice.  Plyos, stadiums, deadlifts, squats, cleans.. good speed work, 250s, 150s, 150s w/ 100 on the curve..eat right.

I thought a 10sec 100m was Olympic type performance?

Add me on facebook!

well ppls in high school in nassau,bahamas right now are hitting 22.0 sec and 10.8 sec. so we prety tough for only under 17. thanks man. i work on it and get back to you. or holla at me.
gettoemaster@hotmail.com

ORIGINAL: rippedchick

I thought a 10sec 100m was Olympic type performance?

It is haha. I think I remember the world record being like 9.something seconds.

Thread starter- I think working your hamstrings more will benefit you.

MOP

"Do or do not. There is no try."
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or yes its 9 sum thing. i need to no some streches and workout fo4 1 week 3 days of track and 1 day of gym work out i have a open track meet on satuarday and i need to no what to do to get perfercet performance im running the 150m n doing the long jump

the world record is 9.77 shared by asafa powell and justin gatlin

Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)

yyc. das it ther ...so ual aitn mind giving me some workouts aye i realy need it ya c. link up yyc.

Do you have a coach? If so just have faith in the program. It takes time but there are many ways to skin a cat. One method doesnt work for everybody. Best thing you want to work on are your starts if you are trying to run a better 100m. Work hard and pray harder is the best advice I can give ya. Good luck, holla at me if you have any other questions...
mbarthel2002@yahoo.com
 
hell I'm trying to drop a 20. this season too so I know how it is trying to get better.
Make sure u are stretching enough because injuries are a !@#$%.

ORIGINAL: trackstar

Do you have a coach? If so just have faith in the program. It takes time but there are many ways to skin a cat. One method doesnt work for everybody. Best thing you want to work on are your starts if you are trying to run a better 100m. Work hard and pray harder is the best advice I can give ya. Good luck, holla at me if you have any other questions...
mbarthel2002@yahoo.com

hell I'm trying to drop a 20. this season too so I know how it is trying to get better.
Make sure u are stretching enough because injuries are a !@#$%.

 
you ain't kiddin 'bout injuries.
 
i was on a comeback last year, doing pretty well.  well one day i was doing some 150s, 100 on the curve, 50 on the straight.  right about the 80m mark i felt my left hammy get tight..sucked bad...haven't run since.  I'll get back to runnin again in March hopefully.  Been lifting like a madman since that happened though..in great shape..ready for it.

YO GUYS AM FINALLY JUMPING 6.30M AND GOING 22 SECOND PASE. BUT I SUCK AT THE 100 LAST MONTH I CLOCKED 12.5 DAT SUCKED AM STILL A JUMPER BY HEART I NEED TO KNOW WORK OUTS FOR MY LEGS THATS ALL AM WORKING ON FOR (april-may) IAFF WORLD YOUTHS/PANAM JUNIOR/ CAC GAMES/ IAFF WORLD CHAMPIONS START FROM JULY NEED TO BE JUMPING - 6.90M, 8.20, 8.05.... how can i acheive this goal> someone please help me!

Well guys n gals im finaly at 22.30 sec and 6.55 meters n dis is my shape better than the last time
1st pik lik 2 months ago 2nd a few days ago