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Anonymous
Hey /fit/,
2 questions. Firstly, I'm a highschool athlete training for the long jump, triple jump, and 100m. Due to having no access to a gym, I've been stuck with my 100 lbs. barbell doing one arm snatches (95 lbs. RM [once each arm]), one arm/one leg deadlifts (100 lbs. for 10 reps), box pistol squats (90 lbs. RM [once each leg]), overhead presses (80 lbs. for 10 reps [weak as shit, I know]), bench press (100 lbs. for 50 reps [weak as shit, I know]), and pullups (15). Until I get access to a gym or weights (probably at the middle of fall or onset of winter), what should I do? Will sprinting actually improve my explosiveness and speed, or does that mandate heavy Olympic lifting? What sort of plyometric drills (if any) should I be doing? Secondly, I just raced a guy I know for around 50m. I posted my ghetto lifts and they're pretty decent, and this guy is on a strict CURLZ/BENCH and the occasional row routine, and yet we finished withing milliseconds of one another. Wut?
>> Anonymous
not sure how curlz/bench would help your sprint or jump further...
>> Anonymous
I think you should probably train sprints and jumps foremostly.

You'll get better at jumping regardless of how much weight you lift if you just go out and practice jumping.

Other than that, keep doing what you're doing with more weight really.

Work on getting gym access and go for:

Squats
Bench
Deadlift
Overhead press
Power Clean

Keep upping the weight in each of those basic lifts and you'll build a lot of raw power to aid your technique.

Look up something like Crossfit. Check out there WOD drills involving 400m sprints with squats and lifts stuck in.
>> Anonymous
>>170426

Also do something for the oblique/abs. Pretty much any type of competition requires strong abdominals, note strong abdominals not a 6-pack.

I suggest weighed crunches.
>> Anonymous
>>170462


The squats/deadlifts should help take care of that too.
>> Anonymous
High school athlete here, too. I'm going to start going to the gym three times a week soon over the summer to get faster/stronger. I'm probably going to just focus on doing squats and olympic lifts, doing plyos here and there.

From my readings, how fast you are really depends on how many fast twitch muscles you have, and your strength vs body mass.

For the fast twitch muscles, doing plyos/sprints will help. The strength vs body mass is the important one, though. I'll use you and your friend as an example.

Let's say you weigh 150 lbs and can squat 200 lbs. Your friend, on the other hand, weighs 140 lbs and can also squat 200 lbs. That means your friend will have a better strength vs body mass ratio than you, and therefore will be just as fast, if not faster than you.

So tl;dr, work on strength and explosiveness. Weight lifting will do that.