Experienced Sprinters look here?

Question

I'm a sophomore sprinter, my last day of school is tomorrow and I plan on starting my offseason work the following monday.

I think it would be good to have a combination of weight training days, distance days, and sprint training days. yes or no??

and if those are good.

what order should i do them in? i have no idea, cause i heard you shouldnt sprint a day after weight lifting casue then muscles dont rebuild to full.. i just need some help

Answer 1

It isn't a bad idea at all to combine a little distance in with your sprinting, use it as a break from all the sprinting. Here is an example of what my sprinters do on non race weeks:

Monday: 8X200 meter repeats

lower body weight lifting and abs

Tuesday: Stairs for 30 min

technique work (work on blocks)

Wednesday: Resistance training for 30 min

Upper body weight lifting and abs

Thursday: Fartlek workout

technique work (work on blocks)

Friday: Cross training

lower body weight lifting and abs

Saturday: easy 30 min jog to let the legs relax

a good ab workout

Sunday: OFF (everyone needs a break)

Weight lifting every other day is a good idea and alternate upper body and lower body. If you feel that you need to do more upper body than lower body do upper body on Monday and Friday and lower body on Wednesdays. I hope this helped you.

Answer 2

rpm is right. You don't need distance running to improve sprints. Running slower to get faster is useless. Just do two things. Get very strong and practice under-distance top speed sprints. The fastest runners don't collapse at the ankle/knee at ground contact. This means you need isometric strength. Do iso dead lifts where you hold as much weight as possible for 10-30 seconds. Do on ball of foot and knee almost straight like at stance at ground contact. Also try altitude drops where you jump off a chair and land  on ball of foot with no bend at ankle and knee.

For conditioning just shorten the rest time between your sprints.

Answer 3

I would say lift about 2 to 3 times a week.

On distance days, run about 2 or 3 miles. and do strides afterwards.

On sprinting days, work on 400s,800s,100s,etc.

And don't forget ab and core workouts.

The guy who said not to do distance doesnt know what hes talking about, distance helps alot to build up endurance, and in sprinting you really do need endurance.

Answer 4

dont do distance at all! train your legs for sprinting and nothing else. weight training is very helpfull too but make sure you dont get slower because of! legs legs legs!!

Answer 5

Yes, alternate spriting/weight lifting and distance days.  Here is a sample workout plan.  I was a sprinter in college 100, 200, and 400.  also hurdels and relays.  I also used to coach track.  Definitely alternate days.  Allow your fast twitch muscle fibers to rest.  You may want to add plyometrics as well.  You should practice using starting blocks and exploding out of the blocks.  Hill workouts are great too.  Here is a sample workout plan.

Monday, Wed., Fridays - Sprint workout 4X200 (rest only 1 minute between intervals).  There are so many types of sprint workouts.  Ex. Spring for 30 sec. walk 30 sec. (10 times). Also....10X100's - rest 1-2 minutes between intervals.  You can lift weights after your workout.

Tuesday, Thursday, and SAt.- distance day.  Slow jog or 20-30 minutes.

Sunday - rest

good luck...stay dedicated and motivated!!!

Answer 6

ahh, i run 100m and 200m too

i think you should just focus on sprint training because distance training and sprint training require different amounts of energy