Deadlift, best exercise ever. Results 1 to 8 of 8. Member Join Date Jun 2008 Posts 35. Deadlift, best exercise ever. Hi Rip, I've just read Barry Ross' book on speed training. And, yes, sprinting and plyometrics are obviously part of the program, but virtually all good sprint coaches also include barbell training in their programs. Barry Ross - Strength Training for Sprinters This is a post from Dan John's forum on Barry Ross' stength training for sprinters and his training protocol for Allyson Felix in 2003. This would ideally be done three times per week.
This is the plan that Barry Ross uses for sprinters. Is this effective in overall strength and is it actually a decent program?
Here is the basic plan, based on strength training sessions on 3 consecutive days:
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Dynamic stretch before each session, static stretch after each session
Deadlift every session, 2-3 sets of 2-3 reps @ 85-95% 1RM, TIMED
Plyometrics at the end of each set, within 1 minute of set completion Usually depth jumps from varying heights but occasionally used stand triple jump or long jump, generally 6 jumps or less. The focus is on delivering maximum strength in minimum time.
One of the following at each session, 2-3 sets of 2-3 reps, TIMED Push Press, Bench Press, Push-ups or Box Push-ups
One of the following at each session, 2-3 sets of 2-3 reps, TIMED Power Clean, Clean and Jerk (this would replace #3 above for the session)
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Abdominal exercises each session, 3-5 sets of 3-5 reps. Always isometric and always timed
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