Tuesday, May 25, 2010

100m and 200m Sprinter Workouts

Autumn Training (8-10 weeks) Used to Build a Strength Base.
Our goal here is to develop proper sprinting mechanics as well as developing conditioning the body. We place emphasis on stride technique (length and frequency are critical for success). Circuit Training accomplishes this goal in enabling you to finish races strong and maintain your top end speed longer.
Training Phase
We emphasize not only conditioning the body, but the mind as well to maintain speed and motivation ot get better.We design our workouts to enable our athletes to peak during the championship season and to finish strong.

Championship Season
Our base has been built already. Here we focus on technique and rest. This gives us an advantage in the end and times are usually superior compared to any other part of the season.

Sample Workouts (100 - 200)
Mon. - 5x20, 4x30, 3x40
3x30, 3x40, 2x50, 1x60
5x30 (2 sets)

Tues. - 6 x 250 (35 - 28 @ 200) 2 min rest
300 - 200 - 100 (39 - 26 - 13) 100 walk rest (2-3 sets) 400 walk rest
3 x 500 (500 walk rest)
500 - 400 - 300 - 200 (walk what you ran for rest)

Thurs. - 4 x 100 (25 sec rest) 2 sets (full recovery between)
Run 100 (walk back 50) Run 100 (cover full lap)
200 (30 sec rest) 200
2 x 352 (full effort) full recovery







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