Training schedule for 100m 200m sprint
 

Hello everyone,

Following is an outline of the weekly schedule I was thinking of following. 4 workout days per week:

Monday - Sprint 1, 1 lower body weight training afterwards

Tuesday - Sprint 2, 1 upper body weight training afterwards

Wednesday - Rest

Thursday - 2 Lower body weight training before, sprint 3

Friday - Rest

Saturday - Plyometrics before, sprint 4, 2 upper body weight training afterwards

Sunday - Rest


Description of each session:

Sprint 1:

1. 4 Block starts
2. 1 x 90m, 70m, 50m, 30m, 10m. 6, 5, 4, 3 min rest in between.
3. 4 x 10s all-out (100%). 6 min rest in between.

~1½ hour

Sprint 2:

1. 1 x 160m, 150m, 140m, 130m, 120m, 110m. 90% effort. 7 min rest in between.

~1½ hour

Sprint 3:

1. 1 x 150m. 85% effort. 4 min rest.
2. 6 x 20s all-out (100%). 7 min rest in between.

~1½ hour

Sprint 4:

1. 8 x 105m. 90-95% effort. 7 min rest in between.

~1½ hour


These sprinting sessions are repeated each week. This should supposedly be the most sprint-oriented running sessions at the track where I train. AFAIK, you get better at sprinting by running short distances (<60m) with full recovery. Monday, the only day with short distances, doesn't have full recovery. The rest of the days are speed endurance, right?
How should this be changed to optimize sprinting? 3 months until competition for which I want to peak. 3 sessions per week of sprinting, 1 speed endurance. Then change to 2/2 1½ month before, 3/1 1 month before and low-effort running 1 week before?



1 lower body weight training session:

1. Some sort of olympic weightlifting routine.
2. 5/3/1 DL
3. Glute ham raise 3x5 - eventually increase to 3x10, then adding weight in backpack (http://www.youtube.com/watch?v=8m0BtxLqSZc - however, instead of dropping like him, I'm holding tension as far as possible, then going up again, not falling down)
4. Lower-body running specific exercises (pawback and knee raises with cable machien attached to ankle) 3x8-10
5. Weighted calf raises - standing and sitting for gastrocnemius and soleus, respectively.

~1½ hour

2 lower body weight training session:

1. Some sort of olympic weightlifting routine.
2. 5/3/1 box squats - gotta get hamstring firing => box squats instead of normal squats.
3. 3x5 good mornings.
4. Lower-body running specific exercises (pawback and knee raises with cable machien attached to ankle) 3x8-10

~1½ hour


1 upper body weight training session:

1. 3x weighted 4-6 pull-ups or 4-6 chin-ups (going for 1-arm pull-up)
2. 5/3/1 bench press
3. Upper body running specific exercises (pulling arm from back position to front position with cable attached to wrist) 3x10
4. Pull-ups or chin-ups frenchies - holding top position, 90 degrees, 135 degrees for 5 seconds each, 3 times = 1 set. 2 sets of these (http://www.beastskills.com/OneArmPull.htm)

~1 hour

2 upper body weight training session:

• Same as 1, substituting 5/3/1 press for bench press.

~1 hour

Plyometrics:

• Following this progression: http://www.tflinks.com/articles/training/a001.shtml?3

~½ hour

When finished the last week of this link, substitute exercises for some more difficult ones.

Total weekly hours: 11½


What do you think?



Addition: I found this article regarding upper body training for a sprinter. What do you think about their upper body training?