Sprinting programs

Item added to your cart. Check out Continue shopping. Sprinting Workouts Training Programs. View all. Sprint Training Articles View all. Skip to product information. Add to cart. My idea of practice was getting in some abs, heavy curls and bench press.

So I literally competed myself into shape. College was a different story; I learned real quick that even though a big chest looks good, it would NOT help you sprint to your fullest potential. I ended up shedding the chest and grew some legs. Depending on the person or specific event, a track and field "season" can wind up being very long. It's anywhere from months depending on one's indoor and outdoor goals.

There was a point in my career where I had been both training and competing for 20 consecutive months! It was a grueling task that predictably concluded in a major injury Surgery and four screws later, I was successfully on my way to recovery.

The surgeon and staff at the Olympic Training Center were absolutely amazing throughout my recovery process. At three weeks post-op, they had me five weeks ahead of schedule. The fall, usually beginning late September early October, is where I am currently at and will continue to be at until the early parts of January. Indoor competition ranges from January through March.

And outdoor schedules can range from March all the way through September. Each cycle of the season is broken down into many different parts, for many different reasons. Throughout the season I will continue to explain my training program, writing specifically about what is going on as it happens.

Doing so will avoid confusion and prevent us from getting ahead of ourselves. Due to my pectoral injury last April, I spent the past six months rehabbing, gaining back strength, and working on my sprint mechanics. In all areas I'm ahead of the game compared to where I was at this time last year.

All of the "little things" need to be addressed: injuries, nutrition, sleep, social life and being in a positive environment, to name a few. At this point in Fall Training I'm getting in enough shape to really get in shape. Focusing mainly on base training, increasingly heavy Olympic lifts, foot strength and sprint mechanics Although the beach muscles aren't left out, the main goal at this time is to become as strong as possible and become the best athlete possible.

Basically what's going on is I'm tearing my body down, way down. The obvious point of this is to build it back up for the physical and mental rigors of the season that lay ahead. Along with this, the proper rest is added in to allow the body to rebound and overcompensate the damages put onto it.

Recovery is very important; I will address this later on in detail. Currently the program involves training three times a day on Monday, Tuesday, Thursday and Friday; Saturday is reserved for a single specific workout. The time frame I personally use is the following:. As the season progresses, the workout program gets increasingly more technical, specific and fine-tuned. This is due to the nature of track and field events.

The meter dash is broken down into these six phases:. Each phase needs to be addressed in order to maximize your success, and ideally, each phase will run together smoothly. In time and with a lot of practice, this will happen. I've been running the meter dash for nine years, and I still have a lot to learn and work on. Patience is important in developing yourself in this event. The problem is that sprinters tend to want things NOW! To get into detail with the current workouts, I'll begin by explaining my warm-up that takes around minutes.

It's called a "Dynamic Movement Circuit" and it's done using only 30 meters:. Just enjoy it for what it is. I would prescribe this segment to be done at a decent effort, but really, you can make this what you want. Similar to the hill workout, see if you can get farther with each repeat. If you really want to crank intensity, find a segment with an incline. Your goal here is to start conservatively.

So, start at something slower, like a half-marathon mph pace, then bump it up about. This workout is about turning your brain off, you could even call it a meditation style run. This is what makes tread running beneficial.

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