Body Leg Extension
Body Leg Extension
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Leg muscles and being a sprinter (weight room)?
Would it matter if the quads and hamstring was not at equal strength?
Like you could do 200lbs doing leg extensions
but only 100lbs doing leg curls?
Would that have an effect on your sprinting? Should you have them be equal strength??
Same with your upper body? Should your upper body be stronger than lower or should lower be stronger than upper orrrr.. should they be equal?
thanks 
and if you can include any advice on what im getting at it would be appreciated..
What happens if there is a muscular imbalance like you describe (quads and hamstrings) is that you are susceptible to hamstring pulls. They don't have to be equal but certainly not the two to one difference you stated. It isn't so important with upper body and lower body in that it doesn't lead to muscle pulls but if you have antagonistic muscles out of balance, one lifting the leg and the other pulling it back, the weaker will pull because it doesn't have the strength to keep up.
What in my opinion resolves the problem is plyometric exercises (and stretching, especially stretching the weaker muscle). Plyometric exercises better mimic the actions of sprinting better than weight lifting through exaggerated movements. The following is a plyometric program for sprinters:
Plyometric training should be done no more than two days per week during the off-season and in only once during the in-season period. Also take a two week break every 8 weeks. Since plyometric training is extremely strenuous, about 36-48 hours of rest is need to fully recover. Therefore, make plyometric training the very last session of the day. Also, due to the fatigue factor associated with this type of training, avoid doing heavy strength training on the same day as plyometric training unless lower body plyometric training is combined with upper body strength training or vice-versa.
To date, there is no magic number of jumps that produces the best results, but taking too few jumps is better than taking too many. Ideally, the number of jumps should not exceed 80-100 /session for beginners and athletes in early workouts, 100-120/session for intermediate athletes, and 120-140/session for advanced athletes who have completed at least 4 weeks of plyometric training.
The performance coach should also examine the intensity, or amount of stress placed upon the muscles and joints when prescribing plyometric exercise. Skipping movements provide minimum stress and are considered low-intensity exercises; box jumping, two foot take-off and landing exercises, high speed movements, and using additional weight, all increase the intensity of the workout. A sound program should progress from low-to high-intensity exercises.
Remember that as a performance coach, you are trying to improve your athlete’s power, not endurance. Thus, stress quality, not quantity to your athletes and allow adequate recovery between repetitions, sets, and workouts.
Low Intensity (2 Weeks)
Exercises - Sets/Reps
1. Squat jump - 3x 6-10
2. Double-leg ankle bounce - 3x 6-10
3. Lateral cone jump - 2x 6-10
4. Drop and catch pushup - 4x 6-10
Rest : 2 min
Progression : Add 1 rep each workout
Low To Medium Intensity (2 Weeks)
Exercises - Sets/Reps
1. Lateral cone jump - 3x 8-10
2. Split squat jump - 2x 8-10
3. Double-leg tuck - 2x 8-10
4. Standing triple-jump - 2x 8-10
5. Overhead backward medicine ball throw - 2x 8-10
6. Underhand forward medicine ball throw - 2x 8-10
7. Clap pushup - 2x 8-10
Rest : 2 min
Progression : Add 1 rep each workout until reaching 10
Medium Intensity (2 Weeks)
Exercises - Sets/Reps
1. Standing long jump - 3x 8-10
2. Alternate leg bound - 3x 8-10
3. Double-leg hop - 3x 8-10
4. Pike jump - 2x 8-10
5. Depth jumps - 2x 8-10
6. Medicine ball throw w/ Russian Twist - 3x 8-10
7. Dumbbell arm swings - 2x 8-10
Rest : 2 min
Progression
Add 1 rep each workout until reaching 10
Reduce weight each workout, max 20 lb
Medium To High Intensity (2 Weeks)
Exercises - Sets/Reps
1. Double-leg tuck - 3x 10-12
2. Single-leg zigzag hop - 3x 10-12
3. Double leg vertical power jump - 3x 10-12
4. Running bound - 3x 10-12
5. Box jumps - 2x 8-10
6. Dumbbell arm swing - 3x 12
7. Medicine ball sit-up - 3x 10-15
Rest : 2 min
Progression : Add 1 rep each workout until reaching 10-12
High Intensity
Exercises - Sets/Reps
1. Single-leg vertical power jump - 2x 12-8
2. Single-leg speed hop - 2x 12-8
3. Double-leg speed hop - 2x 12-8
4. Multiple box jumps - 2x 12-8
5. Side jump and sprint - 5x 3
6. Decline hops - 2x 12-8
7. Spring arm action - 2x 12-8
8. Medicine ball sit-up - 3x 15-20
Rest : 60-90 sec
Progression
Stress for and maximum explosion w/ each rep.
Decrease reps from 12-8 over two weeks.
Start w/ 5 LB and reduce to 1 LB stressing rapid arm action.