sprinting/long jump advice

How about actual running :lol:

Really the best way to train for sprinting is to sprint!

Firstly know how to recover its the most important way to go forward, you need to plan your sessions to best optimise the use of CNS this is the aspect that will improve your speed. You do not want to be performing two heavy CNS days following each other.

try this;

Mon, acc dev - weights 4sets of 3reps cleans, squat and bench mainly.
Tue, ext tempo 2100m (7-300m slow)
wed, top speed - 2sets-3reps rolling 40s, 3reps 120m ins and outs and 3reps 60m.
Thur, ext tempo 2100m (as before)
Fri, acc dev - weights.
Sat, int tempo 1000m or hills (5-200m about 80-85%)

This is just a rough week you can play with however you feel!

if you have easy access to a beach, id suggest running on it. running on sand gives good resistance work for both running and jumping....

if you havent go easy access to a beach, laps of a sand pit are just as effective.

start approx 20m from the sandpit sprint into the sand run round (in the sand) the pit 3 times, making sure you go to all the corners, then sprint back to start have a rest of about 30-40secs then do it again.
do 3 sets of 3 with a 5 min rest inbetween each set.

Hey I'm a HS sprinter too, and last year before my season started, my coach told me to do a bunch of long cardio running atleast 3 days a week to keep my endurance and speed up. he said on 2 days do a 20 minute intense run (not sprint though) And then on the other day, do a 45 minute run, with lower intensity. It worked liked a charm. And don't forget the carbo-loading, especially the night before your meets. That always works for my team. Anywho, hope it helped

Plyometrics training along with weights is what all the top sprinters use, this involves different types of running and jumping.
Before undertaking serious plyometric training, it is important that you first develop a strength base. Since the force developed in some types of explosive training can reach 20 times your body weight, it is easy to see why you must be strong enough to withstand such forces.
It is said you should be able to squat about 1.5 x your body weight before starting properly, saying that there are some polymetric exercises that you can do before you get to this more advanced stage.
There are lots of websites with information on plyometrics, your best bet is probably to go to a search enging like www.google.com and type in plyometrics.
Good luck with your training.

If you are wanting further info on Plyometrics, there are articles in our library on the subject, click on pponline.co.uk and check it out. The topic is also covered extensively in Our World Sports Science Workbook, which can be purchased at http://www.pponline.co.uk/prewp/hm-workbook.html

Cheers

Mike

I have used the brianmac website a lot, Glad to see your here in the forum.

Very informative website!

Hi I have recently read the decmember issue of peak performance and to summarize I think your best approach is overspeed running and uphill running. Overspeed involves sprinting down a slope of about 10% gradient, which teaches your nervous system and muscles to work faster. Uphill sprinting should be on a slope of about 30 % gradient. Also running through a rope ladder in various ways is said to improve your foot contact speed with the ground. I think you should be doing this uphill sprinting 1 week, downhill the next week, and flat the next, with 3 - 4 sessions a week, over an 8 week cycle.

You have to be specific in the training that you do or you are wasting your time. My advice for strength exercise is to do core stability exercises once a week, and twice a week do leg specific exercises such as 1 legged squat, stepping up and off a chair high bench, and hopping on 1 leg. Do each leg for 30 seconds with 30 rests in between. You should stand say at the foot of some stairs with the 1 foot on the stairs resting the toes, with your legs shoulder width apart, and the working leg about a shin back, and bouce on the back leg (short quick bounces like you are touching hot coal) the 1 leg squat is done in the same position but you obviously squat 1 leg. Creatine is apparantly a good supplement too, as it raises your muscles PC which helps create atp and therefore you muscles can recover quicker and you have can create more force with your muscles.

Hi Mr Mac,

I have recently subscribed to Peak Peformance to traing for the 100 200 and 400. I have been trying to race for the past 2 years under several coaches and have had more time in injury mode rather than having time on the track. I have rarely raced and have little experience in racing. However, I have written down some long term goals - break 10s, 20s and 44s in the 1, 2 and 4 and now being self coached, could you please advise initially on the following queries:

1. I have downloaded the science workbook. Do you recommend reading this first, then devise a training pattern based on the meets I aim to attend during the year?

2. Should I train for the 100 and 200m first and not worry about racing 400's yet due to lack of fitness levels? Ie develop speed first?

3. Should I not worry about strength training and gym workouts until I have brought my times down from a good running program alone. Ie

Mon ENDUR 4x300m 60%, 3x250 65%, 3x200 70%, 4x150 60% 2min rest between reps, 5mins between sets
Tues SPEED (from blocks) 1x80m (85%), 1x60m (90%), 1x30m, (95%) X 5 times with walk back recovery and 5mins between sets
Wed SPEED (flying) 6x80m (85%), 10x50m (race pace) 2min between reps, 10min between sets
Thurs RECOVER 3x1500m (30%) 15min between sets
Fri REST
Sat RACE

PS my only races entered are as follows:

sep/oct 03 100m 12.46s, 200m 23.59s
nov 100m 11.63s, 100m 11.48s, 60m 7.29s 200m 23.21s
dec injured (hamstring stretched from hill sprints) 6 weeks no training
jan 04 100m 11.62s (after 1 week training)

4. After yesterday 100m where I clocked 11.62s, I realised that I was up with the field to the 50m, then 3 competitors moved ahead at the 50-60m mark and the winner took 1st place in a time of 11.12s +2.8 headwind. How can I narrow the .50s deficit? I understand 1 week training has not helped, but specifically, what training could help me break 11s at this stage. I hope to go from 11.62s to 11.00s in 6 weeks...

Cheers

Thanks Brianmac. I will review my planning from the workbook, concentrate on strength and technique (stride rate and length). I do not have a coach, hence please advise if there is info regarding the type of drills etc that I should incorporate into my training to improve this area?

Regards

Dan

60m 7.18s....................Goal in 5 weeks 6.9s to run 11s

Tues 13/01/04

Cheers