Lifting in the offseason?

Question

Yesterday was sectionals. and being a sophomore my season is now officially over.

I was wondering if I were to lift in the offseason, would i get faster? I run the 100 and 200 (11.4 and 23.4) and I'm very skinny, most people think I'm a DR.

So I was planning on lifting twice a week and mile runs twice a week and intervals twice a week.

Anyway, will lifting help me overall?? and Should I wait to start training again? or should i wait till later when the season is closer

Answer 1

yes, yes, yes, yes, yes! lifting will defiantly help you! i know this from personal expirence...last season i was a freshman sprinter/hurlder..i did pretty well in the 400 and 300hurdles, but i could not 3-step in the 100h....anyway i took weightlifting as a class first semester and this year i can 3-step..i won the 55hurdles in indoor state and i qualified for regionals in the 100 hurdles....lifting gave me more power (especially coming out of the blocks)...i lifted 4 times a week, alternating between upper and lower body...squats and cleans are very important...also work on your hamstrings....also try not to be intimidated by other more expirenced lifters..i was a little sophmore girl in a class with mostly senior football guys so imagine how weak i felt...just work hard and strength will increase...good luck!

Answer 2

Lifting is the main thing you should do. You have a big advantage if you are fairly light. Get strong without gaining much weight and you will be much faster. The fastest runners don't collapse at the ankle and knee at ground contact so this means you need isometric strength. To do isometrics get in a leg press and lift with both legs but hold an almost extended position with one leg on ball of foot. Then lower with both legs to lowest position and hold that with both legs. Hold each position for 10-30 seconds. Also do hamstring curls. Support force at ground contact is what determines speed. Don't worry about all that other lifting stuff or long distance runs. Continue to run short top speed sprints.

Answer 3

Yes, lifting will help. But periodized lifting. In other words.

You start with general strength. This should be bodyweight stuff, dips, pushups, situps, pullups.

Go on to general weight training. Squats, bench press, leg extensions, shoulder press, lunges.

From there, introduce more complex exercises. High pulls, shrugs, cleans, snatches.

Then pick four or five complex and dynamci exercises that will work your entire body and train your muscles to move FAST! Olympic lifts like clean and jerk or snatch and exercises like the overhead squat are some of my faves.

Start lifting about two month before the season, let each phase run you about four weeks, and you should be good to go.

Have a look at exrx.net for more exercises.