Body Assessment

RealistSpy

Hi

How can I check if my upper body is porportonal to my lower body in terms of strength? Since I am a sprinter I want to make sure that my upper body can equal the force from my lower body.

would this be porportionate:
Smith machine - Bench press 5 x 80kg - bar weight 3 sets
to
Smith machine - Squat press 5 x 105kg - bar weight 4 sets
(legs a little infront of the bar for glutes, hamstring and quades workout)

rubadub

This shows some figures
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

and get off the machines and use free weights!

podge57

those numbers are fairly proportional, but using the smith machine will lead to certain muscle imbalances, which in turn will lead to injury

RealistSpy

I use free weights aswell guys relax but if my guy doesnt have proper squat blocks i can't free squat a 100kg dead weight now can I. Plus if you do it right on the machine you will get the result + you can lift heavier.

I use smith machine as example becuase I could lift heavier.

Bench press 3 x 70kg + bar weight 3 sets
to
Squat 5 x 40kg + bar weight 4 sets / 8 x 60kg bumbell squat to bench

NOTE: I only use smith machine for heavy squat!

RealistSpy

According to the chart I shoul be able to lift heavier weights for squats

zenboy

if youre an adult male sprinter,those would be very low squatting figures.If youre squatting on a smith machine (join a gym with a squat rack) it means your free bar squat is even lower than the figures you posted.Twice bodyweight on a back squat,not a smith machine ,was considered the minimum strength requirement to begin intense plyo training in russia.Theres no evidence of a particular ratio of upper body to lower body strength requirement for sprinters but your figures on bench press are very low also for a power athlete.After you get a 1RM of near twice bodyweight,the explosive strength is what matters to a sprinter so start incorporating plyos in your training.Oh yeah,perform all your squats with max speed on the push part.

Roper

Plug plug.

www.informedperformance.com

Full strength test and movement analysis probably worth your first month's fee on it's own.

Transform

RealistSpy wrote: »

I use free weights aswell guys relax but if my guy doesnt have proper squat blocks i can't free squat a 100kg dead weight now can I. Plus if you do it right on the machine you will get the result + you can lift heavier.

I use smith machine as example becuase I could lift heavier.

Bench press 3 x 70kg + bar weight 3 sets
to
Squat 5 x 40kg + bar weight 4 sets / 8 x 60kg bumbell squat to bench

NOTE: I only use smith machine for heavy squat!

smith machine squats do not count - do not try to rationalise them in any way especailly as a sprinter you should NOT be doing them.

Your bench press has not much to do with sprinting also - how about whats your best box hop, vertial jump, power clean etc etc

Overall as a good sprinter you must be able to free bar squat double body weight over time.

RealistSpy

Ah ok, can you give me a list of work out I should be doing .
Age = 21
Height = 5ft5" , 168cm, 66inches
Weight = 64Kg, 141.095848 lbs or 10.0782748 stones

Sport = 100m & 200m sometimes triple & long jump

My gym doesn't have a squat rack and I don't have money to join another gym so I have to do with what I have.

RealistSpy

Also take it easy guys I just started weight lifting this year as far as a m concerned am doing just great

squod

Graiguecullen Swimming Pool have a gym I think and they do pay as you go.
I dunno if they've gotta squat rack, you could ask I guess.

Smith machines are bad news alright.

Transform

to start with learn how to front squat, do box hops, lunges, split squats, glute/ham raises, step ups - all do not require a squat rack.

Power cleans would help lots if you can get some instruction on them

Get in a full dody workout with cleans and really light plyometrics first, then leg work with simple things like chin ups and press ups and finish with core work.

i trust your taking supplements also?
Best 100m/200m time?

RealistSpy

Yeh I take suppliments when I have them (Whey Fusion, Creatine, BCaa and trybustarone)
100m pb = 11.50 its my first year running also and my 200m pb = 24.29 with a -2.X w/s wind.

I do Power clean =75kg x5 also deadlift 100kg 3 reps and 3 sets