When you are trying to develop functional lean mass as a sprint runner, it’s important to tailor your workouts to what type of sporting or fitness program you do. For example, a swimmer’s focus will differ from a sprinter’s emphasis, and in order to make sure you are completely meeting your sport’s challenges, you must develop functional lean mass to match.
What Sprinters Need
As a sprinter, you want to build up your acceleration, speed and endurance. To create functional lean mass, you must walk the fine line between building up too much and not enough. If sprinters are too bulky, they will not be nearly as fast as the competition. If they are too lean, they won’t have enough power to launch out of the blocks and keep up. Focusing on hips and legs is important, as is building up stamina. Developing functional lean mass as a sprint runner is essential for success.
Frequency of Training
To develop functional lean mass as a sprinter, you need to exercise and train approximately 5 times per week. Shorter sessions that are more frequent will help you build up the type of muscles that are ideal for sprinters. You’ll also increase your mass in an appropriate way that will maximize your training. Longer sessions only a few times per week won’t bring the results you are looking for.
Tips on Training
To develop the appropriate muscle mass for you as a sprinter, you must include a proper weight training regimen. Start with using lighter weights for barbells, dumbbells, free weights and squat racks, do some high intensity lifts. These can include squats, lunges, step ups and bench presses. As your strength grows, you can increase the weight slightly and decrease the number of reps. Don’t forget to alternate the types of exercises that you do so you are working out every muscle group, but not necessarily back to back.
The other type of training sprinters need to do to build up functional lean mass is to do sprints and jumps. These will help with developing that explosive power that sprinters need. Box jumps, inclines and vertical jumps are ideal for this. Short sprints, no more than 15 seconds each, are also good to build up muscle mass in the legs and hips. Ideally, short uphill sprints are best.
For those sprinters who are interested in developing functional lean mass, consistency and doing the right kind of exercise and training will make all the difference in whether or not you have the strength and stamina to succeed in your races.
Kevin Jones is a freelance writer, researcher and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness. In addition, Kevin has written extensively in the fitness and health industries, including writing for companies such as ICON Fitness for both the NordicTrack and ProForm brands. Connect with Kevin online; LinkedIn – Twitter
