Isaac Bediako ‘20 Recruiting Profile

Training

• Weight training
• F
• 1 Year
• Lots of weighted deadlifts, Lef extensions, Squats, Calf raises. I do a lot of lunge squats also. I also use resistance bands in order to train in a position that better transfer to the track. After each session I stretch. I make sure to keep my hip flexors flexible and try to maintain full range of motion in my joints.
• Sprint Form
• F
• 1 Year
• I often head to the track to practice my form. I do lots of acceleration drills. I also spend time studying my favorite Sprinter. These sprinters include Trayvon Bromell, Justin Gatlin, Christian Coleman, and Asafa Powel. I take what I can from each person. I am always on the lookout for how I can improve my form. Currently, my phone has very low quality when it comes to the camera. I am getting a new phone soon, so videos will be up soon. I am a student of the sport.
• Fast Twitch Work
• F
• 1 Year
• this is basically me doing lots going up and down the stairs 1 foot at a time. I go left foot up on 1 step, then bring the right foot to the same step. Moment my right foot touches the left must hop to the next step. I do this, 3 sets of 3 reps. I also use lots resistance bands. I also cycle a lot. I try to mimic the hold phase of the sprint, where its all about maintining form.
• Anaerobic Threshold Training
• F
• 1 Year
• Bike: total 6 minutes: 2 minutes each set, minute rest each 15 seconds, on twentyish. Ez going Max weight you can handle. Pedal like a mad man for 30. Slow for 30. Squats: Speed squats, 30 in a row, 3 times Pushups: Pulsing 30 times in a row. Minute rest, 3 times Arm swings, fast 30 seconds, rest 15, 3 times Stretch
• Summer Training: Strength and Explosiveness.
• F
• 1 Year
• I do not have an indoor season. My school only has an outdoor season. In order to best prepare for the season in the spring, I have a pretty solid summer training plan. My summer is full of heavy lifts with low reps. I am focused on staying explosive and stomping out muscular imbalances. I make sure to stretch every day. I am consistent in doing lung squats, regular squats, deadlifts. I lift heavy 3 times a weak. I use the rest of my week to study for SAT'S, rest, and work on joint mobility, and explosiveness. I hope to ultimately gain strength, while not gaining much in size. At 5'8, I currently weigh about 170 pounds, and I don't think that supper beneficial on the track. I hope to cut down in size while remaining explosive and strong. I currently squat 245; however, with a hex or trap bar, I can squat 315. I value quality, over quantity. I will begin base track work sometime in the fall. As I work out, I make sure to go through movements that mimic sprint positions and postures.