How would you train to get muscles like the Olympic sprinters?
August 19th, 2009 | 
Author: I would like my legs to be muscular like the (female) Olympic sprinters. I don’t want to be THAT muscular but how would I train to do that on a stairmaster? I know high resistance low reps. But how often and for how long?
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Since your primary workout is on the stairmaster, I would recommend you spend about 15-20 minutes on it. To be top Olympic level in your lower body, you have to raise the intensity in your workouts. The way to do this is by doing "super-sets". This basically means you do different leg exercises with little to no rest in between. This releases a growth hormone that tones and builds muscle. Super-sets are like the extra-value meal of a exercise program; more of what you want in less time! You will feel the burn for real as you do this! So do your stairmaster exercise for 2-3 minutes and jump down and do squats. Jump back on for another 2-3 minutes and jump down and do some lunges. Then take a 30 second rest and do calve raises. I’d recommend going onto youtube and typing in : calve raises. Then finish it off with your stairmaster. You should see results within 2-4 weeks.You don’t have to worry about them becoming huge and super muscular though since you are doing super-sets. Do this workout 3 times a week like Monday ,Wed, Fri- 48 hours rest in between workout days is mandatory for muscle recovery and synthesis. In about 8 weeks or so, you should have built some super strong and defined legs!
just go outside and walk a little and every few min, do like a 10 second sprint. it works!!!