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LONG SPRINT TRAINING SESSIONS--PRE-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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Sets of 5, 4 and 3 200X100's with a five minute walk/jog recovery between sets. The pace of the 200's should be slightly slower (1 to 3 seconds) than the 400 race pace. The 100 jog recoveries should not take longer than 45 seconds. The intent is to get the body working above the LT (lactate threshold), so this is a pretty high intensity session. If you are feeling good on the last two reps in each set, then the 200 speed is too slow.
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This should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
DAY 2
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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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6 to 8X100 at near maximum effort, concentrating on form and relaxation, with full recovery.
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A weight room session
DAY 3
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4 to 6 minutes at or just below the LT. The LT should be at or near 90% of MHR.
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A weight room session
DAY 4
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A 200/300/400/300/200 ladder. The runs should be at max effort recovery jogs of the same length as the runs.
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A weight room session
DAY 5
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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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20 to 25 minutes of easy running.
DAY 6
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A time trial. The length can be varied from 300 to 800m, but the last two prior to the competitive phase should be the actual race length.
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.
