View Full Version : What's the best set/rep scheme for increasing my sprint speed?

04-11-2008, 03:06 PM
Specifically, in Deadlift and Squat.

here's what I've been doing:

8 reps @ 135
6 reps @ 225
5 reps @ 305

8 reps @ 135
6 reps @ 205
6 reps @ 255

Would it be better to go heavier and reduce reps to as little as 3 on my last set?

04-11-2008, 03:23 PM
3 is fine. I prefer it...

I typically go 8, 5, 3, 3 with my squats. Deads I wouldnt do more than 4 in a set.

04-11-2008, 03:25 PM
I'd like to add that it doesn't really matter, get stronger and you will get faster. (assuming you keep your flexibility, form, and conditioning up)

05-02-2008, 09:24 PM
Try doing some more explosive lifts. Cleans, push press, etc.

05-02-2008, 09:26 PM
Sled draging

05-02-2008, 10:22 PM
All good suggestions. Explosiveness is probably the most important. And obviously, if you want your spring to get faster, you have to practice sprinting a lot.

Edit: Oh yeah, band work would help too.

05-04-2008, 08:17 AM
If you want to try something new you could do a program with changing set/rep schemes as you go. It's what a lot of good T&F athletes do.

For example, the first week is low intensity, low sets, high reps...

Then over the course of the weeks, raise the sets, then lower the reps, and finally lower the sets. Each week weights go up. By the end you're doing very high intensity for low reps and low sets.

Once you're done with that, repeat the program. It's something to consider, and it really helps preventing plateaus.