Weights program for track sprinter
Any feedback or queries welcome!
I wish to pursue becoming a track sprinter, aiming towards the 200m and match sprint, keirin and kilometer timetrial, and perhaps the team-sprint over 750m.
I have a extensive cycling endurance background (15yrs) and have competed at a National level winning such events as the 15,000m scratch race. Also my last 3x 40km TT's on the road have all been 55min.
I have always had a good road sprint and have a very good 'kick'. My only timed 200m on the track was 11.45s in the omnium event on a 250m indoor velodrome.
I weight 77kg and am 5ft 10' tall or 178cm.
I am prepared to join a gym and take the necessary legal supplements to transition in a sprint cyclist.
Can anyone recommend or basically outline the sort of weight exercises I will need to do? How much riding will need to be done in between? I want to bulk up so how much weight-gain would be ideal?
I want to be competitive after 12 months and be riding 10.6s. Is this too much to expect?
All multiple-joint exercises that involve the posterior chain (Hamstrings, Glutes, Hips, Legs, Erector Spinae & Lower back) pretty much the most powerful muscles used in Cycling.
Deadlift & Variations.
Squat & Variations.
Olympic Lifts & Variations.
Glute Ham Raises.
Also an abundance of core/abdominal exercises & upper body exercises for triceps, lats, back & delts.
Don't bulk too much, your looking to have the best relative strength possible.
You should be working with a coach, not taking advice from random people on the internet.
Originally Posted by *****3nin.vend3t
Thanks for your response, will look into your suggestions! Much appreciated