Athletic bodybuilding and its exercises for 4 disciplines: sprint and endurance, jumping and throwing disciplines

Why is it necessary to do athletic bodybuilding? The fact is that you need to have a fit and trained body to become a powerful and fast runner.

Athletic bodybuilding is an important part of preparing athletes for training and competition. Running is very dynamic and impactful and requires strong muscles and healthy joints. Therefore, apart from the aerobic and specialized exercises of their field, athletes also do a lot of bodybuilding and strength training.

The importance of bodybuilding exercises for track and field athletes

You might think that athletics is only limited to running, and athletes in this field only need to keep their aerobic capacity very high, and having a high breathing capacity is definitely necessary for a runner, but it is not enough. Athletics is not only about aerobic capacity and cardiovascular capacity; This sport is a broad and very difficult field in which muscle strength and endurance are very, very important. Some of the reasons why you should consider a track and field fitness runner are:

• Strength training and track and field conditioning help runners build muscle, improve their running speed, and reduce the risk of injury. These are essential for any runner or athlete who wants to perform at their best.
• Track and field training can help prepare the athlete mentally for competitions and events and increase the runner’s self-confidence. This can make the difference between winning and losing.
• Athletic training can be a variety for you. If you’re feeling tired or need a break from the monotony of running, working with dumbbells can provide the mental and physical rest you need.

Two-speed bodybuilding exercises (running 100 meters, 200 meters, 400 meters)

As a sprinter, you definitely do enough cardio, so you should focus on your muscles and strengthening them in your track training session; But you’re not going to build huge, bulky muscles, which may have a negative impact on your running speed.

It is better to focus on relatively heavy weights with a moderate number of repetitions with full recovery; It is important that all the variables are set for you by your athletic trainer. Also, another recommendation of track and field bodybuilding coaches is to use full body exercises. The best type of training for a runner who is going to run fast will be multi-joint training; Multi-joint exercises involve multiple muscle groups and will benefit you (exercises like lunges, squats, or deadlifts).

Lower body exercises for athletic bodybuilding

Regarding lower body exercises, you should be aware of muscle imbalances. Your coach is obliged to adjust and design your exercises in such a way that there is no muscle imbalance; If there is something like this in your training, consider a solution to fix it. You can get your right program from vitamin sports experts right now.

Introducing a sample program for two-speed bodybuilding

Do not forget that your own body acts as a weight. Planks and Swedish swimming, box squats, etc. are great bodyweight exercises and target important muscles that may be weak. The weakness of these muscles increases the possibility of injury. For example, if your core muscles are weak, you are more likely to get injured. Examples of strength training for sprinters include:

• Squat on the box
• leg exercises
• Swedish swimming
• chest press
• deadlift
• leg press

Two endurance exercises (1500 meters, 3000 meters, marathon)

Endurance runners need strong muscles with high endurance to run long distances without tiring. Apart from cardio exercises and specialized running exercises, they also need special track and field bodybuilding exercises to increase their strength and especially their endurance.

A great way to increase endurance is to do interval training. Interval training consists of alternating periods of high-intensity exercise followed by active rest for a specified period of time. There are many variations of interval training, including standard intervals, pyramid training, and many more that your trainer will personalize and plan for you. The effect of these exercises in increasing the runner’s endurance is so great that if you do even one session of interval training a week, after a short time you will realize that you can run more and faster, and you will get tired much less.

Introducing two endurance bodybuilding movements

Never forget that more muscle equals more strength, and running a marathon means strength. It is necessary that you must have bodybuilding exercises of the muscle building type; But you don’t have to become a professional bodybuilder. Some examples of movement to increase the endurance of runners are:

• deadlift
• Long with weight
• Squat with weight
• Kettlebell swings

Bodybuilding exercises to increase jumping (high jump, long jump, javelin jump)

In disciplines that require jumping (such as high jump, hurdles, javelin, etc.), there are a series of key components that, if strengthened, will make you better at jumping. To jump well, you need good “explosion,” which means having powerful muscles with explosive muscle fibers and the ability to dynamically shorten and stretch the muscles. Upper body strength is also important for creating upward movement.

If your muscles are mostly slow-twitch instead of fast-twitch, you won’t be a champion in these disciplines; But you can still maximize your jump height with various jumping exercises and track and field bodybuilding.

The best exercises to increase jumping

To maximize your jump, you need power and strength, and for power you need toned muscles. Pay attention that in these disciplines, like sprinting, you don’t need bulky and big muscles, but you need well-trained and agile muscles. In connection with these cases, a program of plyometric exercises such as box jump squats, jumping rope, and single leg exercises complement specialized exercises as well as weight training.

Introducing the example of movement for high jump

In any exercise, it’s important that the weight is light enough to not kill your explosiveness, but heavy enough to stimulate adaptation. The best exercises to help you jump better are:

• Romanian deadlift
• jump squat
• speed weight lifting (light weight)
• barfix
• Crossfit training

Strength training for throwing disciplines (discus, weight, hammer, javelin)

Athletes need explosive power to be successful in throwing sports such as the javelin, shot put, hammer throw, and discus throw. Beyond training to get the best performance technique, they can achieve higher and better throws with their own bodybuilding and strength training.

Pitching champions have amazing arm speed. That is, they have the ability to throw the arm forward at high speed while sending an object – spear, discus, hammer, ball, etc. However, the arm is only one part of the throwing process. The legs, core, shoulders, and overall flexibility of the body must all work in unison to exert maximum thrust. Fortunately, bodybuilding and exercise science here help the athlete to strengthen all these aspects and things in himself and succeed in his throws.

Multi-joint exercises that engage multiple muscles and joints simultaneously are a good idea to maximize an athlete’s strength gains. Athletes can also improve their strength and explosiveness, both of which are critical to throwing, by incorporating plyometrics into their training.

The best bodybuilding exercises for throwing disciplines

Plyometric exercises should include explosive movements such as jumping. How often and how long each athletic training session should be depends on the coach’s opinion, but usually weight training is required about 2-3 times a week. Do not forget that recovery is necessary for bodybuilding exercises.

The adjustment of other training variables such as the number of sets, the weight of the weight, and fast or slow performance is up to the coach. As a general rule, the sports training session should be separate from the bodybuilding training session.

Sample exercises:

• push press
• weightlifting
• Over money with a wire machine
• Sit-ups with a medicine ball

final word

It is necessary and necessary for a successful runner to perform track and field bodybuilding exercises. Having a ready and strong body reduces the possibility of an athlete getting injured and greatly increases the possibility of his sports success. In this article, we have introduced the types of exercises for athletics bodybuilding and also introduced the types of running and jumping exercises to improve your performance.

References: cartershomegym – asics – verywellfit