100m and 200m sprint

Bo Schmidt · 01-13-2010, 09:31 AM

A friend and I recently got together and decided to train for a 100m and 200m competition in August. That means we have 8 months. Our previous training experience intensity-wise is similar to the CA WOD. We can both bench 80kg, press ~60 kg, squat 130 kg and DL 140 kg.
We have all days of the week at our disposal to train. Any recommendations for how to go about this the most effective way? I.e. train for 100m and 200m sprint events. I only have experience with strength training and training to improve one's cardiovascular system so I'd love to hear what you have to say. If possible I'd prefer any response to be relatively concrete. Any questions to determine anything I haven't mentioned above, fire away.

Thanks!
-Bo

jake oleander · 01-13-2010, 10:40 AM

It sounds like you are inexperienced with track and field. I would recommend finding a coach to teach you the fundamentals of sprinting. Working the basics of technique will give you the biggest gains in the shortest amount of time.

Besides technique, you obiously need a great strength/weight ratio, strong compliant and plyometric tendons in your lower legs, flexibility, strength, and speed throughout the entire range of motion, and (particularly for the 200m) strength endurance.

Might as well start practicing now.

Steven Low · 01-13-2010, 05:52 PM

Check out Scott Kustes article in PMenu journal.

Forgot which one it was...

Troy Kerr · 01-14-2010, 05:00 AM

It was quite recent in regards to Stevens statement. Also if you have a subscription to the CF-journal I found an article on sprinting mechanics.

Bo Schmidt · 01-14-2010, 02:06 PM

Thanks so much for replying everyone. It has already helped me a lot.

I've read the article by Scott Kustes. Definitely a great read, however the three sample templates are primarily oriented towards mixing crossfit/lifting with a speed training bias. How could I alter these to make it speed training only?

I like the 14-day cycle:

1 - Speed
2 - Heavy lifting
3 - Short Metcon
4 - Rest
5 - Plyometrics
6 - Short Metcon
7 - Rest
8 - Speed-Endurance
9 - Heavy Lifting
10 - Short Metcon
11 - Rest
12 - Tempo
13 - Heavy Lifting
14 - Rest

Any ideas what to replace with something more speed oriented? I don't really need the short metcons.

Steven Low · 01-14-2010, 02:21 PM

Sub the metcon for speed work

Scott Kustes · 01-15-2010, 09:21 AM

As Steven said, speed or speed-endurance work. Day 3, I'd opt for speed-endurance given the speed work on Day 1. Days 6 and 10, speed/acceleration work.

That template was, as you said, more intended as a "jack of all trades" thing. For you, at this point, you should be focusing more on speed work and plyometrics, than speed-endurance. I've been focusing solely on speed, stength, and plyos for the past several months. (Which means next weekend's season-opener will suck in the 200 and 400.) Build a better speed base, then layer the speed-endurance on top, as opposed to the opposite...kinda how you're better off to build strength, then layer strength-endurance on top.

Obviously ditch the met-cons...they won't make you faster.