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LONG SPRINT TRAINING SESSIONS--PRE-COMPETITIVE SEASON
All long sprint (300 to 500m) training sessions should start with:
Dynamic stretching drills
Three build-ups (75 to 125m)
Three 40 to 60m "ins & outs" runs
Weight room sessions:
"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
At least one of the Olympic lifts (cleans, jerks, snatches)
Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc
All sessions, including races, should end with (after any weight work):
Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
Static stretching
When running, ensure that:
Your foot is dorsiflexed at impact
Your foot is moving backwards at impact
During the acceleration phase, make sure that you are getting full extension at pushoff
At max speed, make sure that you get your foot off the ground prior to full extension
That you plant your foot with a driving force
DAY 1
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.
This should be immediately followed by an easy 10 minute jog. Immediately means just that and not 2 or 3 minutes later.
DAY 2
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
6 to 8X100 at near maximum effort, concentrating on form and relaxation, with full recovery.
A weight room session
DAY 3
4 to 6 minutes at or just below the LT. The LT should be at or near 90% of MHR.
A weight room session
DAY 4
A 200/300/400/300/200 ladder. The runs should be at max effort recovery jogs of the same length as the runs.
A weight room session
DAY 5
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.
20 to 25 minutes of easy running.
DAY 6
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.

This is part 16 of the Freelap Friday Five Series, 2013 Edition. To review the 16 part 2012 edition, click here. Part 1 was Matt Scherer, Professional Pacer-Rabbit. Part 2 was Stuart McMillan, Bobsled and former UKA Sprint Coach. Part 3 was Dean Starkey, PV Coach and former Elite Pole Vaulter. Part 4 was Mike [...]
This new series is guest blogged by Doug Logan. Doug Logan was the CEO for USATF from 2008 until September 2010. He was also the CEO, President and Commissioner for Major League Soccer from 1995 to 1999. To read more about his background and involvement in Track, Soccer, Rugby and the Music industry, read my [...]
Thanks to Jonas Tawiah Dodoo for sitting down with Dan Pfaff shortly before the huge exodus of coaches at UK Athletics. Jonas was also the Sprints and Jumps Coach at the Lee Valley HPC before UKA centralized it to Loughborough. This was a casual conversation, and the first question to Dan was the components to [...]
This article is guest blogged by Mat Herold, a former D-1 soccer player and certified strength and conditioning coach with a Masters of Science degree in Exercise Physiology. Visit his website at www.empoweredathletes.com Mat also wrote Lionel Messi?s 40 Yard Dash and Olympic Lifts for Soccer Players and From Soccer Player To Jumper: 1 Year, [...]
This article is guest blogged by University lecturer Dr. Vassilios McInnes Spathopoulos, author of An Introduction to the Physics of Sports. You can read my review in Introduction to the Physics of Sports. He also wrote Windy Records in Track & Field and I wrote Curve Running ? The Ultimate Guide so this is a [...]