The
following workout is for hurdlers, sprinters and sprinters who
run 400 meters.
To be a sprinter, you
have to train like a sprinter. You should work on the areas that
improve and develop the phases of sprinting.
Your first priority
should be to work on sprinting technique on a daily basis. This
includes the warm-up, phases of sprinting: the start, acceleration,
transition, maximum speed, speed maintenance and finishing form.
Working on the proper technique will eliminate any problems you
are having. After technique, work on repetitions and strength,
which includes weights and Plyometrics drills. For strength training
refer to the web site under the "Coaching" button. Sprinters can
use this same program. Follow the four-day cycle and start gradually.
Also, be sure to do sit-ups between exercises.
You should have two
types of warm-up routines. One is for workouts and the other is
for competitions. Part of your warm-up should include technique.
A
proper warm-up includes:
Jog at least 800 meters; flexibility (20 minutes); accelerations
(10 meters, 20 meters, 30 meters, 40 meters) with progression
of distance. Increase the workload week-by-week. Intensity can
be increased. The number of repetitions can be increased.
Technique
after the warm-up:
Always work on technique for 35-45 minutes (hurdlers work on hurdle
technique; sprinters work on mechanic drills; baton & sprinting
out of the blocks 2 days a week) After technique, work on repeats.
The
following Periodization Program should be your preparation for
track:
When you start repeats, start with 3 or 4 and work yourself up
to your maximum repetitions and distance.
Saturdays and Sundays
are rest days. Stay away from sprinting altogether. It is important
that you get enough rest to recover.
General Preparation
Period:
All workouts in the preparation period are done in good supportive
flats and are never all out. You are working to learn pace, form
and how to run into curves and out of curves. Each week every
workout will get a little bit faster, without straining. If you
want to run fast 400's, you must learn how to run pace and get
faster and faster without straining.
Monday:
Work on repetitions of 300-600 meters with complete rest between
repetitions. Work on even pace. Workout a total of 1200 meters.
Tuesday:
Run Repeat Hills if available (start with 3 repeat hills the 1st
week; work up to 6 repeat hills). Run 200 meters up a hill, working
on good arm action and no straining. Always walk back down. Workout
a total of 1200 meters.
Wednesday:
Work on repetitions of 80-150 meters. Run 6x150 meters.
Start at the beginning of the straightway so you only have to
run one curve. Each 150 meters gets faster. Keep walking between
each 150 meters and do not sprint until you are ready. Workout
a total of 900 meters.
Thursday:
Same as Tuesday.
Friday:
Work on repetitions of 20-60 meters.
Saturday:
Competition
Sunday:
Rest
Warm down regardless
of the difficulty of the training workout.
Communicate from the
very beginning what is expected in your "goal routine". This way
there will be no surprises. Let them know the format and what
they are working towards.
Sprinters will not
be able to do this training routine in the beginning. This is
your goal training routine. Training should be a gradual building
process. Some days you will do warm up and technique work and
you will be done for the day because the athletes will not be
conditioned for a while. You will know when to increase the workload
and progress by communicating with your athletes to find out how
they are feeling.
Most sprinters think
they are done after warm up and technique. The format is warm
up, technique and repetition workout. Sprinters win track meets.
They are your hardest working athletes on the team. Sprinters
have to compete in field events so this is why they have to do
technique work. You have to organize which sprinters are in the
long jump, high jump and triple jump. For example, sprinters make
good long and triple jumpers. Good triple jumpers make good high
jumpers. Hurdlers make good triple jumpers and high jumpers.
Special
Preparation Period:
Same as the general preparation except the sprinters put on spikes.
|
Monday:
|
Choose
One:
|
1.
|
2x500
|
| |
|
2.
|
3x400's
|
| |
|
3.
|
4x300's
|
| |
|
4.
|
1x500,
1x400, 1x300
|
Each
repetition must be faster Work on Plyometrics on the areas that
improve and develop the phases of sprinting.
Tuesday:
Acceleration drills: (10 meters, 20 meters, 30 meters, 40 meters)
progression of distance; week-by-week increase the workload; intensity
can be increased; number of repetitions can be increased.
| Week-by-week: |
1. |
10x10
meters |
| |
2. |
Combine
10 and 20 meters |
| |
3. |
20
meters |
| |
4. |
Combine
20 and 30 meters |
| |
5. |
30
meters |
| |
6. |
Combine
30 and 40 meters |
| |
7. |
40
meters |
| |
8. |
Combination
of all distance |
| |
9. |
Etc. |
| |
|
|
|
Change
the distance up the hill: 10x100 meters
|
Wednesday:
Same as general preparation
Thursday:
Same as Tuesday
Friday:
Rest
Saturday:
Competition
If you have a meet
on Wednesday, Thursday or Friday adjusts workouts accordingly.
Competition
Period:
Everything is the same as the Special Preparation Period: Two
days a week work on start drills and relays. In training sessions
decrease the distance, increase the intensity and decrease the
repetitions.
Let me know if you
have any questions.
Coach George Payan
www.coacheseducation.com
"Helping Coaches Coach"
