Sprint Conditioning

100 meter, 200 meter, 400 meter sprinters, hurdlers and jumpers

Below is the daily warm-up and workouts for the 100 meter, 200 meter, 400 meter sprinters, hurdlers and jumpers.  It is design to improve flexibility, sprint performance, as well as decreasing exercise related injuries.  The warm-up session is designed to take 15 to 21 minutes a day.  Start out with two workouts a week.  After two to three weeks work gradually up to three workouts per week.  After a few weeks of working out three workouts, work up to four workouts per week.

2 workouts                                   

Saturday:       Rest                                
Sundays:        Rest                              
Monday:        Warm-up + workout      
Tuesday:        Warm-up                      
Wednesday:   Warm-up                      
Thursday:       Warm-up    
Friday:           Warm-up + workout                     

3 workouts
Saturday:       Rest                                
Sundays:        Rest                                
Monday:        Warm-up + workout      
Tuesday:        Warm-up                        
Wednesday:   Warm-up + workout      
Thursday:       Warm-up    
Friday:           Warm-up + workout                     

4 workouts

Saturday:       Rest
Sundays:        Rest
Monday:        Warm-up + workout
Tuesday:        Warm-up + workout
Wednesday:   Warm-up only
Thursday:       Warm-up + workout
Friday:           Warm-up + workout

 Warm-Up Session:

6-9x100 meters, walk 100 meters rest recovery; stretch for 12-15 minutes; Core work sit-ups and push-ups for 9-12 minutes;  3x60m easy acceleration: Mach Drills ABC: Walking, marching, skipping and running; high knees, butt kicks and fast knees into a 20m acceleration.  After the drills,  working on 100 meter model accelerations: 1 x 10, 1 x 20, 1 x 30, 1 x 45  1 x 60  walk back after each repetition.  

Note:  Gradually work on technique accelerations, gradually work on standing up at first, then work on three point stance and work on the four point stance.  Don't use block starts, need to get stronger before using blocks.

Workouts:

Monday’s Workout:  Hills (inclines):  Run 6-9 x 30-60 meters up an incline; don’t run all out, working on good arm action and no straining.  Always walk back down.  Start out with six inclines the first day and add 1 repetition each week  up to 9 repetitions.  Try not to do more than nine, you’ll make the workout a quantity workout and fail at the quality you’re striving for.  End practice with accelerations: 1 x 10, 1 x 20, 1 x 30, and 1 x 60 walk back after each repetition.  When you get to three workouts add this workout twice a week.

Wednesday’s Workout:  300’s:  Run 3 x 300 meters at 65% w/ 9-12 minutes rest.  Start out with three repeats the first day and as the weeks go by work up to 6 repetitions.  End practice with accelerations: 3 x 10, 1 x 15, 1 x 30, and 1 x 45 walk back after each repetition.   After three weeks, you increase the percentage by 3 percent.  Don’t increase the percentage, unless you run faster than the percentage and change the workout to Tuesday, when you get to three workouts.

Friday’s Workout:  Hills (inclines):  Run 6-9 x 60 meters up a hill or incline.  Start out with 6 hills the first day and as the weeks go by, work up to 9 repetitions. End practice with accelerations:  1 x 10, 1 x 20, 1 x 30, and 1 x 45 walk back after each repetition.

Working out twice a week:  First workout run 150's, second workout run 300's.

The hill workouts are done in good supportive flats.  The workouts on the track, you must have spikes in practice.  Each week every workout, you will get a little bit stronger and faster, without straining.  If you want to sprint fast, you must learn how to sprint, and get faster and faster without straining.  Work on your form and technique every workout.  You will get faster by running fast. Nothing builds speed in an athlete except strength training (the force you applied on the ground) and training fast.  The stronger (hill workouts) and faster you can train the faster you can become.  To get fast you must get stronger and sprint fast.

Tuesdays and Thursdays:

On Tuesdays and Thursdays do the warm-up, and core only, no speed workouts.

Cool down:

Stretching daily after the workouts.