Re:Training Plan for the 100m Sprint?

[Guest guest]

wrote:

> But to come to the point, my problem is developing a training plan which

> will allow me to make up for all the years of training that my fellow

competitors

> in the 100m sprint discipline have.

Glenn wrote:

> I'd be happy to give some details of some ways of organising sprint

> programs, I just assumed that there was lack of interest in the

> thread, since 's post went unremarked for over a week.

> Hopefully it will spark some interesting conversations here.

>

> Well first off, there are a lot of different ways to organise a

> sprint program. Many different styles of programs have consistently

> produced great athletes. Secondly, sprint technique is just as

> important as the type of training performed. Poor technique will

> lead to injuries and limit the amount of work the athlete can handle

> safely.

>

> My coach (Stuart MacMillan) has been most heavily influenced by Dan

> Pfaff, coach of Donovan , Bruny Surin, Obadele , and a

> number of other great sprinters. Dan tends to organise his Pre-

> competition/competition weeks in this general pattern:

>

> M - short acceleration work eg 9-12 x 30m

> T - light sprint technique eg 6x70m buildups to 90% speed

> W - pure speed work or speed End. eg 90m ins and outs (sprint float sprint

> Th - general strength, calisthenics

> F - short acceleration work eg 9-12 x 20m

> S - Speed Endurance eg 3x250m 5' rest

> Su - off or active rest

>

> He also adds in other calisthenics, plyometrics, coordination

> exercises, medicine ball drills and weights. But I'll just stick to

> the sprint training setup for now.

>

> Dan tends to have 2-3 hard weeks of the above type of training and

> then has a regeneration week of about 60-70% of the volume. The

> program is extremely difficult, because Dan believes that you need to

> overload the nervous system in order to get any substantial

> supercompensation. You will often see the best athletes in his

> program looking tired and very ordinary during speed training towards

> the end of a 3 week cycle. This is very different from other sprint

> coaches, such as Charlie Francis, who believe that you should only do

> nervous system training when the athlete is fresh and able to come

> very close to their best performance.

>

> These type of programs tend to follow a hard day-easy day format with

> less high intensity speed work than a program like Dan's. Speed is

> usually only done 3 times/week, with tempo type training on the days

> in between (eg 65-70% intensity repeat runs or around 1000-2000m in

> total distance, like Carlo described).

>

> Is anyone on this list familiar with the way the 's HSI

> group plan their training weeks? Or any other different approaches

> that might be interesting and successful?

>

> Glenn

> Calgary, Canada

Thank you very much Glenn,

the weekly training pattern you posted almost answers most of my questions

regarding the training plan.

How would a warm up for a speed session look like? Coaches here in Bavaria

are instructed to let their athletes do a slow jog for 15min and then do 3 -

4 passive static stretches which are held no more than 10s.

For those who are interested what are training pattern looks here is the

winter training schedule of my team:

Mon.......either A,B or C:

A: hill sprints 50m x 2 series x 5 reps

B: 30 m at 80% intensity followed by 30 m of slow jogging for 3 series x 5

reps with 5min of steady slow jogging in between the sets or

C: 1 min of tempo running at 80% intensity

followed by 1min of slow jogging

followed by 2min of tempo running at 80%

followed by 2min of slow jogging

followed by 3min of tempo running at 80%

followed by 5min of slow jogging

followed by 3min of tempo running at 80%

followed by 2min of slow jogging

followed by 2min of tempo running at 80%

followed by 1min of slow jogging

followed by 1min of tempo running at 80% intensity

Tue.......off

Wed.....general strength work with bodyweight as resistance

Thu......off

Fri.......45 - 60min of running at an intensity of 60 - 70%

As you can see this is not a very productive training schedule. We don't do

any speed work and even though my coordinative skills are from my point of

view still terrible we seldom do any technique drills like " A " or " B " drills.

Another fact which is interesting is that this is the schedule all runners

and sprinters on my team follow no matter which dicipline (100m, 200m,

1000m, 3000m, etc) they want to specialise on.

Since nobody responded to my post right away I went ahead and developed a

strength training workout plan for General Preparatory Phase. This is what

it looks like:

Mon:

No strength training

Tues:

Power Snatch 5 sets x 3 reps (once I have learned to do the Snatch I will

perform it instead of the Power Snatch)

Squat 3 x 5

Bench Press 3 x 5

Hanging Leg Raises 3 x 5

Standing Plate Twists 3 x 8

Hyperextension 3 x 5

Calf Press 3 x 8

Wed:

No strength training

Thu:

Snatch Grip High Pull 5 x 3

Overhead Squat 3 x 5

Bent-over Row 3 x 5

Abdominal Circuit 3 x 100

Glute-Ham-Gastroc Raise 3 x 5

Fri:

No strength training

Sat:

Clean & Jerk 5 x 3

Clean Grip Deadlift 3 x 3

Dips 3 x 5

Power Rack Crunches 3 x 5

Full Contact Twists w. Barbell 3 x 8

Reverses Hyperextensions 3 x 5

Standing Calf Raises 3 x 8

Sun:

No strength training

I will use a weight which allows me to finish all prescribed sets without

having to go to failure on any of the sets. As I progress into the more

specific phases (Specific Preparatory Cycle, Competition Cycle) I will make

adjustments and use more sprint specific exercises, i.e. Lunges, Step Ups,

One Leg Squats, etc.

Here are some questions which arose while I developed this plan:

- Would it be to any advantage if I also used the dynamic effort method with

resistances at an intensity level in between 50 - 60% 1rm at this early

stage of the Macrocycle?

- Is three times a week of strength training while also performing about two

high intensity track sessions a week too much for the CNS

- Should the routine follow a western periodization style intensity progression?

- Would I be well advised to incorporate low intensity plyometrics already at

this stage?

- Since pelvic stabilization is a main concern for sprinters would it make

sense to perform isometric abdominal work like gymnasts do it? A possible

exercise would be the hanging leg raises at different positions of

contraction.

Please fell free to critise any of these points.

Mit vielen Grüßen aus deutschen Landen,

V. Fringes

Bad Neustadt

Germany

P.S. My apologies if the English language presented to you in this post

does not always meet the demands of the well educated Supertraining

population! ;-)

[Congratulations on your excellent command of the English language! Mel Siff]

[Guest guest]

First I want to say that I am very glad to see that my friend Chris

Comfort joined the list (hey how is everything?).

Now to the questions:

> Would it be to any advantage if I also used the dynamic effort

method with resistances at an intensity level in between 50 - 60% 1rm

at this early stage of the Macrocycle?

Carlo - IMO you either use OL or speed squats, in the case of sprinters

I'd rather keep the squat (heavy) for training max./starting strength

and OL for RFD.

> Is three times a week of strength training while also performing

about two high intensity track sessions a week too much for the CNS

Carlo - If you don't go to failure and keep volume low, there is no

problem of CNS burnout.

> Should the routine follow a western periodization style intensity progression?

C - In western periodization, the load goes up and the volume down as

training progress, whereas sprinters need to increase speed-strength

exercises percentage of total training more and more as they

approach the competitive phase (max. strength exercise could be

periodized in a western fashion, though). This A approach, successful

coaches like Pfaff use speed-strength exercises from day one of

preparation. Keep also in mind that strength training needs vary

according to the athlete's age, qualification and weakness. E.g. a

junior sprinter would have a longer general preparation phase and do

more hypertrophy training compared to a mature sprinter; a strong

sprinter who is slow at applying that strength on the track would

work more on RFD and so on.

> Would I be well advised to incorporate low intensity plyometrics

already at this stage?

Carlo - Yes: phases are not clearcut, you always train the various

qualities, just different emphasis in the form of percentage of total

training and intensity.

> Since pelvic stabilization is a main concern for sprinters would it make

> sense to perform isometric abdominal work like gymnasts do it? A possible

> exercise would be the hanging leg raises at different positions of

contraction.

Carlo - I can tell you that since I started to use EMS (electrostim) in addition

to

weight training for my abs, strength has shoot up. Charlie Francis

used to add EMS to weight training, too.

Here is an abstract of HSI Training, (BTW I am working on a book on

Pfaff//Francis training methods):

- Greene weight trains four times per week from fall to later spring.

Mon, tue, thu, Fri.

-Basic exercises like cleans, snatches and squats are used mostly

-Machines are seldomly used. Mo doesn't do singles, but triples as

haeviest sets and isn't really very strong sprinter.(according to )

-His best squat is 3x180kg(400lb)and clean 115-120kg(255-267lb). " More

than actual boundages, I try emphasise and see how fast the bar is

moving " says .

- " We always lift before sprinting because sprinting comes naturally

to these guys, lifting doesn't. In the gym as well as in other

training too the main idea is to maintain and develop the natural

explosiveness that these guys have. "

-Typical training week work loads are:

(hard-hard-very easy-easy-hard-1 to 2 days of rest)

or (hard-easy-hard-easy-hard-1to2 days of rest)

when peaking: (easy-semi hard-easy-semi hard-rest-rest-competition.)

-Typical week in late fall and early winter might be:

(note that in this case there wouldn't be any indoor races)

Weights mon, tue, thu, fri. Massage mon, wed, fri

Mon 5x300(45,44,43) 4-6min rest. intensity rises so that at the end

of this 6-8week phase session is 3x300(39-36 sek) with 4min rest.

Tue technique, drills, starts(easy session)

Wed 6x150 at the end of the phase 3x150. in this session every

sprinter has something to concentrate in his/hers technique. e.g.

position of head while sprinting.

Fri technique drill etc. (easy session)

Sat+sun. rest

- Example of training week in late spring:

weights and massage days as in previous phase.

Mon 300m 33, 200m 21, 100m 10,5 10min rests

Tue starts

Wed 4x150m 15 sek 6-8min rest

Thu starts

Fri 5-6x 80m eccelerating

-Example of Cometitive Season training week

Mon 30-40m drills (concentrating on fluent ROM and explosiveness)

Tue starts

Wed 60-80m accelerating (according to feeling)

Thu rest

Fri starts

Sat and Sun rest or race

****************

Hope this helps.

Best,

Carlo Buzzichelli

Siena, Italy

[Guest guest]

This is an article from:

http://www.sjs.org/sports/T & F/Nacactfca.html

Coaching Sprinting

Leroy Burrell

The University of Houston

I. Introduction

A. Sprinting is defined as the ability to run at maximal or near

maximal speed for short periods of time.

B. Sprinting is the product of three factors

1. Stride frequency

2. Stride length

3. Anaerobic endurance

C. The primary areas of coaching concern

1. Running mechanics and proper running technique

2. Running training

3. Flexibility

4 Strength/Power training

5. Practice set up

6. Competition strategy/Racing

II. Factors Which Determine Sprinting Ability

A. Stride frequency

1. Limited to the physiology of the athlete

2. Factors which effect frequency

1. Leg Length

2. Overstriding

B. Stride Length

1. Proper technique is required to reach optimal stride length

2. Flexibility and strength enhance stride frequency

C. Anaerobic endurance-the ability to sustain maximal effort

III. Running Technique And Running Mechanics

A. Running technique

1. Driving out

2. Forward lean

3. Head alignment.

B. Running mechanics

1. Front leg swing

a. Lower leg should not extend behind the body

b. Foot should be tucked under the body on the forward swing

c. The knee should lead during the forward motion of the leg

d. After the knee comes through, the knee joint opens then the foot

starts to drop

e. The toe should be in at least a neutral position to prepare for

the foot strike

2. Foot strike

a. The foot should be slightly prone so as to cause a spring action

upon contact with the ground

b. The foot should strike under the body's center of mass

c. The athlete should land on the ball of the foot

d. The athlete should experience a heal strike to start the rebound

process

3. Back leg push

a. Characteristics

1. Stretch reflex action as a result of the foot strike

2. The foot leaves the ground with the leg extended slightly behind

the center of gravity

3. Upon leaving the ground the hamstring flexes bring the lower leg

in a tuck position under the body

4. This action is followed by leg swing forward

b. The different looks depending upon the phase of the race

1. Drive phase-distinguished by a powerful down and back push of the

ground to propel the body forward

2. Acceleration phase-distinguished by backwards push but you begin

to see a little bit of bouncing

3. Maximum speed/maintenance phase-distinguished by a bit more spring

of the ground

(a) A result of a stretch reflex action

( Helps to maintain speed and minimize deceleration

4. Arm Action

A. Arm should swing from the shoulders

B. On the forward swing elbow joint should close

C. On the back swing elbow joint should open slightly

IV. Flexibility

A. Should be a part of the warm up and warm down

B. Should be done in a slow static manner so as to not cause injury

C. Should be done with the individual athletes needs taken into

consideration

V. Running Training

A. The best way to learn to run fast is to run fast

B. Training program should be well rounded

1. Fall

a. Monday aerobic and weight session

b. Tuesday technique session and resistance session

c. Wednesday resistance session I. E. stadiums polymers

d. Thursday aerobic or recovery and weight session

e. Friday start technique and weight session

f. Saturday sprint technique session

2. Spring

a. Monday aerobic session weight session

b. Tuesday start techniques session

c. Wednesday sprint technique session

d. Thursday start technique day weight session

e. Friday travel rest/recovery day

f. Saturday competition day

V. Strength And Power Training

A. Strength Training

1. Strength training for sprinters should be activity specific

a. Should work the frequently used muscles and motions

b. Should work on the large muscle groups

c. Should not be designed to develop muscle mass not muscle density

d. Should be designed to help to develop balance between muscle

systems

e. Should be done in an explosive manner

2. Types of lifts

a. Olympic lifts-should focus on these lifts

1. Power clean

2. Snatch

3. Clean and Jerk

4. Squat/jump squat

b. Body sculpting lifts-use these to a lesser extent

1. Bench press

2. Arm curls

3. Leg extensions

4. Hamstring curls

f5 Hip flexor exercises

B. Power training

1. Used to develop event specific motions

a. Program must be designed to supplement running and strength

training program

b. Must be diverse so as not to over stress or over work the muscles,

tendons and bones

1. Types of power training exercises

a. Plyometrics

1. Bounding

2. Boxes

3. Hurdle hops

d. Depth jumps

2. Resistance exercises

a. Hill running

b. Stadium stair climbs

c. Sled/tire pulls

d. Resisted running/push running

e. Running with a weight vest

f. Resistance bounding

VI. Practice set up

A. Conditioning phase

1. Characterization of this period

a. 2-4 weeks duration of general conditioning

b. This period is learn and adapt to lifting and running

c. Time to get in shape to train

2. Typical week of training

Day Workout

Mon. One mile run

Lift-3x10 Power Clean

Bench press

Squat

Standing dbl. arm curls

Tue. 800,600,400m or 2x800 4x100

600,500,400m or 2x600 4x100

Wed. Lift-3x10 Bench press

Leg curl/leg extension

Dumb bell raises

Thur. 15-30 min run

Fri. (same as Monday)

Sat. 10x100m strides or 6x150m run

B. Anatomical adaptation

1. Characterization of this period

a. 4-6 weeks of training used to start the adaptation to more event

specific training

b. Long period of hard to moderate training in various areas of

development

2. Typical week of training

Day Workout Mon. 600,500,400m-2x600 4x100

500,400,300m-2x500 4x100

Tue. Lift-3x8-10 Power Clean

Bench press

Squat

Standing dbl. arm curls

Wed. Drills, Stadiums, Boxes, Plyometrics, hurdle hops

Thur. 15-30min run

Fri. Lift-3x8-10 Hanging Clean

Bench press

Jump Squat

3 way Dumbbell raises

Sat. 10x100m or 6x150 or 6x200

C. Pre-Early season training

1. Characterization of this period

a. This period is a transitional period where you are preparing for

Competition

b. The athlete is allowed time to rest

2. Typical week of training

Day Workout

Mon 500,400,300m or 2x500 4x100

400,300,200m-2x400 4x100

Tue Starts

Lift-3x6-8 Power Clean

Bench press

Squat

Standing dbl. arm curls

Wed Drills, Stadiums, Boxes, Plyometrics, hurdle hops

Thur Starts

Lift 3x4-6 Hanging Clean

Bench press

Jump Squat

3 way Dumbbell raises

Fri Rest or 10x100 or 6x150

D. Competitive phase

1. Characterization of this phase

a. Training emphasis should be quality not quantity

b. Everything should be done fast but relaxed

2. Typical week of training

Day Workout

Mon 400,300,200m-2x400 4x100

300,200,100m-2x300 4x 100

Tue Starts, Relay handoffs

Lift-3x4-6 Power Clean

Bench press

Squat

3x10 standing dbl. arm curls

Wed 10x100m or 90,80,70,60 m, Boxes

Thur Starts

Lift-6,4,2 Hanging Clean

Bench press

Jump Squat

3 way Dumbbell raises

Fri Rest

E. Ultra competitive phase

1. Characteristic of this phase

a. All work is quality

b. Athlete should focus on preparing for competition

2. Typical week of training

Day Workout

Mon 300,200,100m-2x300 4x 100

300, 4x100

Tue Starts

Wed 90,80,70,60 m, Boxes

Thur Starts or rest

Fri Rest

VII. Competition/Racing

A. Block setting

1. Front leg approximately 90 Degrees

2. Back leg approximately 120 Degrees

B. The race

1. The start phase

2. Acceleration phase

3. The maximum speed phase

4. Maintenance phase

C. Post Race Evaluation