Strength Training for Sprinters – Glenn Cox

by  in Build muscle, Lifestyle

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  • At RAW focusing initially on structural balance and then functional hypertrophy, Glenn was able to reduce his body fat percentage from 10% to 6% in 13 weeks.
  • Following the well-developed individualized strength-training program, he was able to gain lean 6kg’s of lean muscle mass from in 13 weeks.
  • As a sprinter, Glenn started feeling much confident about his speed and power. He gained muscular endurance considerably and was able to address specific weaknesses while training at RAW.
  • His trainer at RAW focused on strengthening his posterior chain with exercises such as deadlifts, reverse hyper-extensions and back extensions. These workouts increased his power and running speed in the final moments of the race.
  • With correct guidance and strength training, Glenn was able to deadlift over 135kg and squat well over 120kg for 6-8 reps.

Improved speed and power with structural balance

Glenn found a remarkable improvement in his athletic performance with the help of individualized strength training program at RAW. He had spent nearly 3 years in another gym twice a week. Though he improved his physique there but had fundamental weaknesses that interfered with his performances on track. It was at RAW that he was introduced to with the concept structural balance. He also became trained on how to correlate the strength of all muscle groups to improve performance and prevent injuries.

Improved sprinting performance at tracks

The trainers of RAW introduced Glenn to his weak posterior chain and lower body weaknesses that halted the progress in sprinting. This problem was addressed with correct training programs such as deadlifts, reverse hyper-extensions, and back extensions focused on strengthening his posterior chain. (Butt, hamstrings, lower back muscles and calves)

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Bent Knee Deadlift 

 

In his own words,

“As a 400m sprinter running with some of the fastest runners in Hong Kong, I constantly get to benchmark my performance. What this means is any changes to my training program will be noticeable compare to the performance of the rest of the group. My performance has significantly improved from having a well-developed and individualized strength-training program.

Before I joined RAW 1 year ago, going to the gym was merely an additional workout to a host of other training sessions I did. There was no consideration of what exercises I should be focusing in the gym that were going to improve my times on the track or to address specific weaknesses. I had been going to the gym twice a week for nearly 3 years and had achieved only limited results. Sure, I had improved my physique, but I was fundamentally weak and wasn’t seeing the improvements on the track I was expecting.

At RAW I was introduced to the concept of structural balance, which is a theory that the strength of all muscle groups should be related, to improve performance and prevent injury. As it turns out my structural balance was way out for an athlete. As an example, I could barbell bench press 80kg for 8 reps, but I did not know how to even squat properly. I recall attempting a deadlift shortly after joining RAW, my technique was poor, posterior chain was weak (the group of muscles in the lower back, glutes, and hamstrings), and overall strength was below par. I managed 10 reps at a measly 70kg before my form gave way.”

– Glenn Cox

 

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Back Squat

 

  • At RAW, by focusing on structural balance first then on functional hypertrophy, Glenn was able to reduce his body fat percentage from 10% to 6% in 13 weeks.
  • Following the well-developed individualized strength-training program, he was able to gain lean muscle mass from 78 kg to 84 kg in 13 weeks.
  • As a sprinter, Glenn started feeling much confident about his speed and power after joining RAW. He gained muscular endurance considerably and was able to address specific weaknesses while training with trainers at RAW.
  • The trainers at RAW focused on strengthening his posterior chain with exercises such as deadlifts, reverse hyper-extensions and back extensions. It increased his power and running speed in the final moments of the race.
  • With right guidance and strength training at RAW, Glenn was able to deadlift over 135kg and squat well over 120kg for 6-8 reps.
RAW Personal TrainingStrength Training for Sprinters – Glenn Cox