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LONG SPRINT TRAINING SESSIONS--COMPETITIVE SEASON
All long sprint (300 to 500m) training sessions should start with:
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Dynamic stretching drills
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Three build-ups (75 to 125m)
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Three 40 to 60m "ins & outs" runs
Weight room sessions:
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"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
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At least one of the Olympic lifts (cleans, jerks, snatches)
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Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc
All sessions, including races, should end with (after any weight work):
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Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
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Static stretching
When running, ensure that:
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Your foot is dorsiflexed at impact
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Your foot is moving backwards at impact
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During the acceleration phase, make sure that you are getting full extension at pushoff
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At max speed, make sure that you get your foot off the ground prior to full extension
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That you plant your foot with a driving force
DAY 1
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25 to 35 minute easy recovery run
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A weight room session
DAY 2
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Do the 400m rhythm workout. ( www.coachr.org/400rhythm.htm ). In this, you start at the 400 starting line and run 100m as if you were racing a 400. At the 100 mark, slow to a jog, turn around and jog back 50m. Then turn and run another 100 at your 400 race pace. Continue this sequence until you get to the finish line.
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On alternate weeks do 3X500 at max effort with a five to seven minute recovery between. These should be discontinued two weeks prior to your peaking date.
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These sessions should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
DAY 3
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Starts---3X40 "falling" starts and 3X40 block starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start
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6X100 at near maximum effort, concentrating on form and relaxation, with full recovery.
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A weight room session.
DAY 4
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A 200/400/600 ladder. The runs should be at max effort, with recovery jogs of the same length as the runs.
DAY 5
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Starts---3X50 "falling" starts and 3X50 block starts--concentrating on leaning from the ankles, accelerating while dorsiflexed and using explosive arm action at the start.
DAY 6
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Off or do a full warm-up, then run 100 to 120m as if you were starting a race. Then jog a couple of laps, do the build-ups, static stretch. Then go home and think about tomorrow.
DAY 7
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Race day!
Latest News from the IAAF
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13 September 2009 - Thessaloniki, Greece - That Valerie Vili would win the Shot Put final edition of the IAAF / VTB World Athletics Final wasn?t a particularly major surprise. That she would do so in such dominating fashion, to cap a season which began in February, certainly was.
13 September 2009 - Thessaloniki, Greece - Usain Bolt ended his season with a time of 19.68 seconds in the 200m of what was the final ever edition of the IAAF/VTB Bank World Athletics Final.
13 September 2009 - Thessaloniki, Greece - Carmelita Jeter was arguably the most impressive winner as action concluded on day two at the seventh and final edition of the IAAF/VTB Bank World Athletics Final here in Thessaloniki.
Ryan Braithwaite once again showed a convinving performance to take the win at the IAAF/VTB Bank World Athletics Final. The 21 year-old surprise World Champion confirmed that Berlin was not a coincidence.
Carmelita Jeter was arguably the most impressive winner as action concluded on day two at the seventh and final edition of the IAAF/VTB Bank World Athletics Final here in Thessaloniki.
