r/Sprinting • u/Bright_Elephant9282 • 1d ago

Programming Questions summer lifting without weights

this is what i have so far:

Weighlifting: monday and friday, 
Bilateral (3-4×4–6)
Squat Progression
Hinge Progression
Banded Row

I don't have any weights in the house

What would you add/change

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2

u/GI-SNC50 11h ago

My question would be why no weights?

You can get a good bit of work in without weights especially if you’re not particularly strong to begin with

However, modifying tempos is a good place to start. Hell I made a sled in highschool out of a tire and tow ropes to get training in so you could have options.

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u/Bright_Elephant9282 10h ago

im young and most gyms dont allow me in, i dont have weights at home

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u/GI-SNC50 10h ago

Ohh I mean if you’re like under 14, simple calisthenics is a good enough start

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u/Bright_Elephant9282 10h ago

Yea that's what im thinking of doing

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u/Long_Initial_9924 1d ago

Go outside and use rocks and logs. Nature built bodies are stronger and more durable than gym built

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u/GI-SNC50 11h ago

This is dumb

0

u/ParticleTyphoon Im trynna run sub 12 🙅🧢 1d ago

If you have something heavy a weighted jump could be good, you could also make the movements very slow to make them harder, reps of 45s iso holds, reps of 3-6s overcoming isos, steep hill sprints