Weight Training for Sprint Performance

I have a few questions, I hope that anyone can answer them for me..
I am a sprinter, I am focusing on 200 & 400m's, I currently go to the gym 3 time a week (squats, deads,bench,cleans,lat pulls,curls, dips)
I am doing 4 sets of around 10 reps with 2 min rest... 1st Q, For an endurance type sprinter, should i lower the recovery time, even if it means i can finish all the reps?
2nd Q, would i perhaps be better off alternating each day with upper and lower body exercises, because at the moment i want to add some lean mass (because i am vein lol).. 3rd Q, if i find that the weights is hindering my performance at running training should i back off?? 4th Q, would creatine be a good supplement to take?? I am taking protein at the moment..

I would appreciate any response!! thanks, anton

well if all you care about is sprinting then focus on your shoulders and legs (still do other exercises) and do each rep as fast as you can to help turn some of those slow twitch fibers into fast ones.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Sprinters benefit the best from the following movements:

Powercleans
Squats
Box-Jumps

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

Like Pj just said, explosive movements are key for helping your sprint. So the squats and cleans in your workout are very good to have.

I am a big fan of full body workouts, and especially more so for sports performance. Your body works as a whole, for functional strength and performance, it should be trained as a whole. I hope your also adding some extra ab work as well, a strong core will help with your sprinting.

Now I like your lifts, but I dont agree with your program. for the 3 days I would maybe do something like the texas method, in what each day is for.

Monday: high volume/low intensity

Squats 5x5 speed sets
Bench 5x5
Cleans 8x2
-Assistance exercises: Ab's, dips, pull ups

Wednesday: low volume/low intensity

Squats 3x5 light squats
OH press 5x5
BB rows 5x5
Assistance exercises: abs, glute ham, dips

Friday: low volume/high intensity

squat 1x5
bench 1x5
Deadlift 1x5
Assistance exercises: something similar to the other days

Those lifts do not include the 2-3 warm up sets you should ALWAYS do before going into your work sets. Whats also important is you eating enough and sleeping also. Adding in plyo's like box jumps, squat jumps, lunges will also help.

This is purley an example of something I think you would benefit from being sports performance minded. And maybe this might be too advanced for you, I dont know, perhaps something simpler would be easier and what you should start with first...but I think something along these lines would be what you should be looking for. Im sure there are more sprinter oriented routines out there.

good luck!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I would highly suggest you look into a total training system for sprinting instead of trying to adapt bodybuilding or powerlifting methods to your program.

Charlie Francis is one of the best sprint coaches in the world and has some great resources for sprinters.

Athletic Muscle Building Program

Weight training is bad for speed, If you dont run after it. If you lift a lot of weights and dont run you will swell up. So as soon as you get done lifting go out and run some sprints so your new muscles can adjust.

wellness companies

Hey, triks, take your hippy BS back to the 60's. That info is very outdated, and very incorrect.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

triks


Weight training is bad for speed, If you dont run after it. If you lift a lot of weights and dont run you will swell up. So as soon as you get done lifting go out and run some sprints so your new muscles can adjust.

Please try and read previous posts, and gain some knowledge before you speak.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."