Speed: I'm going to win this race fair and square.
Shane (bad guy): Yeah? Well that's not the way I'm going to beat you up!
In previous posts I've outlined sprint improvement techniques and drills. Today I'll briefly cover programmatic information you can use to design your own training regimen, whether you are a track athlete or are just trying to add sprint conditioning to your GPP.
Unless you're a sprinter or runner, ensure you give yourself a minimum of 24-48 hours to recover between sprint sessions. And, depending on your sport, your going to target either maximum speed ( between 50-80 meters) or acceleration ( 5-50 meters). Remember the rule of specificity, which means you should replicate actual game conditions as much as possible during training. If short sprints of 5-15 meters are the norm in your sport, you won't want to spend much time on 200 meter sprints.
Track athletes can work a 5-day split such as the following:
Monday speed work, 4X60 meters from 2-pt. stance, RI 3 minutes
Tuesday aerobic capacity, 10X20 meters, RI 2 minutes
Wednesday acceleration, 3X4X20 from a 3 pt. Stance, RI 3/6 minutes
Thursday anaerobic capacity, 10X4 meters, RI 1 minute
Friday varied run, 5X5X40 meters flying sprints, RI 1/5 minutes
Non-track athletes should limit sprint training to 2-3 times per week. Remember that flying sprints are maximum sprints preceded by a sub maximum acceleration zone. For example, accelerate for 15-30 meters, then sprint full out for 10-60 meters.
If you have time for only one sprint session per week, you'll need to work on more than one component per session. Ideally, however, you will have multiple sprint sessions, which could be broken down into the following sessions: acceleration and short distance, maximum velocity, varied-pace runs, resisted or assisted sprints, endurance, and conditioning.
Here are a few speed drill configuration you can incorporate into your workouts:
1. 20,40,60,80 meters X8,6,4,2 pyramid, 60 RI
2. 5X20, 4X30, 3X40, 3X20, 30RI, X2
3. Flying 10s, 30 meter buid-up, 60RI, X10-20
4. 5X10 from 4-pt. Stance, walk back, 5X20 from 3 pt., walk back, 5X40 from 3 pt., walk back, 5X30 with flying start of 10-20 meters
5. 80X3, 60RI, 50X5, 45RI, 25X10, 15RI
6. 10X10, 10X20, 10X40, 15-45 RI
7. 30 sprint, 15 PUPs, 30 sprint, 15 lunges each leg, 30 sprint, 15 burpees. RI 3 minutes
8. Power skip 10, sprint 20, high knees 10, sprint 20, broad jump 10, sprint 20. RI 90-120, X3.
The possibilities are endless depending upon your sport-specific needs and your imagination.
Chim-chim says " quit monkeying around and get to work!"
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