TRAINING%20THE%20AVERAGE%20SPRINTER%20100m/200m/400m

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TRAINING THE AVERAGE SPRINTER 100m/200m/400m

• NATASHA KAISER-BROWNDrake University

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Weekly Format Each week must contain the
following types of workouts listed below. You can
start with any day as long as the sequence
remains the same.

• Day 1 Technique/Core/Speed
• Day 2 Speed Endurance
• Day 3 Active Rest
• Day 4 Speed/Technique/Core/Speed
• Day 5 OFF/No Activity
• Day 6 Speed Endurance
• Day 7 Active Rest

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Active Rest

• Easy full range stretching
• WO A Full Pilates session 30-60 min
• WO B 20-30 min easy running/4x50m AC, stretch
• WO C 2x10x 1 min jumping rope/stretch
• WO D 6x Progressions (AKA squares) Stride 50m_at_
  55, Run 50m_at_ 75, Sprint 50m _at_ 95, walk 50m,
  repeat.
• WO C Any Type of Cross Training for 30
  min/stretch (2-3 machines) AB Circuit

4
Speed Endurance Full W-U

• WO A 6x150m _at_ W 19-23 M 16-20, 3-4 min rest b/w
  each
• WO B 1x Mile _at_W 630-45 M 530-45/7
  min stretch/2x3x100m W-13-15
  
• M-11-13, wbr, fr b/w
  sets
• WO C 2x10x 1 min jumping rope/30 sec rest /Ab
  Circuit/Stretch
• WO D 6x200m _at_ W 29-34 M 25-30, 2.5 min rb/w
• WO E 4x300m _at_ W 48-51 M 39-48, 3 min r
• WO F 2x10x 40m or 8x50m _at_ 95 50 sec rest
  includes the run/5 mrb sets
• WO G 2x4x100m _at_ W 14-16 M 11-13/100m wbr or 2
  min r, 4 min b/w sets

5
Technique/Core/Speed/Stability Full W-U

• WO A 3x30m Starts Tall Fall, 3 Point, and
  Push-Up /2x Body Circuit 45 sec r
• WO B Hurdle Drills I/Body Circuit (5 exercises x
  5, 10, 15, 20, 15, 10) 6x Chalk Run
• WO C 2x Physio Ball Circuit/2x5x50m _at_ 95, 1min
  r/7min b/w sets
• WO D 2x Ab Circuit, 3x4x30m _at_ 95 FR
• WO E Hurdle Drills I/ Jump Circuit 8 exercises 30
  sec/.6x Chalk Runs

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Continuous warm-up

• Proprioceptor Work (barefoot, knee up, arm
  crossed, eyes closed-30 sec hold)
• Jogging
• 50-100 Crunches (variety)
• Dyn. Flex.
• Sprint Drills
• Striders
• Sprints

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Strength Training

• Squats (low weight-high reps)
• Single leg squats (low weight low reps)
• Hang Cleans (total body lift)
• Box step-ups
• End weights with ab circuit
• Physio Ball work (abs, feet on ball-hip raises,
  feet on the ball push-ups or planks, 5lb plate,
  held with both hands above head, rotate)