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Analysis - Weight Training Program for Long Sprinters

Preamble: I posted my weight training routine from 1985-1992, followed by a lengthy discussion on how to calculate your 1 rep max (1RM) and weight percentages.

Here’s another weight training program for discussion.

This is a 15 - 30 week weight training program.

Each phase is 5 weeks long.

After 15 weeks, you adjust the weight after “determining” your […]

EAT THIS, NOT THAT - Book Review

Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds–or More!

What is the best fast food in the world? That’s like saying, “Strychnine can act as a stimulant, but how much can kill you?”.

If you are on the road a lot, and have no choice but to […]

400 Meter Training Workouts - the 6×200 meters

I had a lot of email questions on the 400/800 Meter Training Workouts - The Beakdown, so I thought to add a few more of these workouts. (I wish readers would comment on the blog below the article so everyone can provide feedback)

The Clyde Hart 8×200 Workout

For men,

8 x 200m in 28 seconds.

as the […]

Why Food can be Better than Protein Powders

We all agree protein powders have an edge for convenience. Some are RTD (ready to drink), and some just require cold water and a shaker.

But natural wholesome food sources have extra benefits beyond powders. Beef has iron. Fish has Taurine, Omega 3 oils, and B12. Dairy products have calcium.

The Protein Book […]

Jeremy Wariner and the Simple Whole Foods Diet

This is a good example of a world class athlete chowing down on a Simple Whole Foods Diet of ribs, sausage, baked potato with sour cream, cheese, and brisket! No need to pop pills here, though, maybe some Alka-Seltzer after the meal?

Jeremy quotes, “I can eat whatever I want, whenever I want, and as […]

Sprint Speed Throughout the Training Year

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Basic and Advanced Technical Models for Sprinting

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Training for Development of Maximum Speed

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Sprint & Hurdles Program Design Overview

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

A Total Sprint-Training Program for Maximum Strength, Power, Sprint Speed & Core Strength

This article is guest blogged by Jim Hiserman, author of the book Program Design Method for Sprints & Hurdle Training.

This is a 5 part series:

Part 1 - A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 - A Sprint & Hurdles Program Design Overview
Part 3 - Training for […]

Nike LunarGlide+ Innovative Dynamic Support System Running Shoe

BEAVERTON, Ore. – Nike today introduced the Nike LunarGlide+, a new lightweight running shoe with an innovative mid-sole design architecture called Dynamic Support, a patent-pending system which adapts to a runner’s gait with each step, providing superior cushioning and as-needed stability.

“Runners traditionally had to choose between stability or cushioning shoes based on their running style,” […]

Nike Zoom Soldier III - LeBron James Lightest Shoe ever

BEAVERTON, Ore. – LeBron James will debut the Nike Zoom Soldier III on the court tomorrow when Cleveland takes on Detroit. Designed with James’ playoffs needs in mind, the Nike Zoom Soldier III is the lightest shoe designed for James, to date, with this Nike Zoom Soldier series becoming LeBron’s perennial playoff footwear.

“A basketball player’s […]

Interval Circuit Training Examples and Routines

The limitation of the 400 meters is not lactic acid, or lactate for that matter. Rather, it’s acidosis, or the increase of positive H+ hydrogen items that limits the muscles.

How can you tolerate this? How can you build up a resistance to this, other than typical extensive tempo workouts or special endurance workouts?

Let’s […]

Steve Nash Continues Commitment to Sustainability with Nike Zoom MVP Trash Talk

BEAVERTON, Ore. — The new Nike Zoom MVP Trash Talk combines Nike’s commitment to Considered Design, marrying performance product and sustainability, with Phoenix Sun’s Steve Nash’s passion for the environment.

The Nike Zoom MVP Trash Talk, which launches at retail on April 22, 2009, Earth Day, is a classic hoop shoe designed for athletic performance and […]

Recharge with Milk

The Recharge with Milk website (see below) is sponsored by the Dairy Farmers of Canada, of course.

I love their interactive demo on comparing Chocolate Milk with other drinks.

While conventional protein powders contain many of the essential nutrients your body requires after a workout, they contain far more protein than most exercisers need as part of […]

Recovery Drinks with 4:1 Carbs Protein ratio

As a rebuttal to the Gatorade Tiger Focus drink that you consume before and during your competition, you know the competition isn’t resting on their laurels. I’m not referring to the golfers, I’m referring to beverage companies.

Everyone is trying to make a buck these days. What recession? Sports and high level performance […]

Maximum One Rep Max (1RM) and Weight Percentages

A reader asked me how did I calculate my weights from the past article Weight Training Routine from the Archives?

Basically, you need to know your Maximum One Rep Max (or “1RM” in short) and the approximate percentages at the lower weights.

Below are my guidelines on weight percentages that worked for me for my different lifts.

1RM […]

South Africa’s Simon Magakwe - Who is This Guy?

If I read the article about South Africa’s Simon Magakwe on April 1, I’d think it was just another April Fool’s joke.

But is this guy for real?

Here’s a story of a semi-homeless guy, carrying his world’s possession in a plastic shopping bag, with a PB of 10.45, runs 10.32, gets the race called back due […]

Gatorade Tiger Woods Focus, Theanine, and Green Tea

Newsflash: Gatorade and Tiger Woods have launched the reformulated Gatorade Tiger Focus which provides advanced hydration to help promote mental focus, as inspired by Tiger Woods’ legendary mental toughness.

It’s the Masters weekend and I couldn’t help noticing the buzz with the Gatorade Tiger Focus, which is really an enhanced Gatorade Thirst Quencher, with 25% more […]

What Causes Shin Splints, How to Prevent them, and Treatment

What Causes Shin Splints, How to Prevent them, and Treatment

What are shin splints?

Shin Splints is more common in distant runners than sprinters, but I’ve seen long sprinters and 800 meter runners get shin splints from too much volume, especially “intensive tempo” interval training.

In short, it is caused by overuse and abuse.

The term “shin splints” refers […]

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