High Intensity Sprinters Training...

[cytrix]

a lot of people voted for the sprinters look, how do they train weight training wise? what about the sprinting, how often should you do this and how exactly? would intervall training, like incline walking and jogging alternately, also fall in he same category resultswise?

 

[ballast]

I've seen a few programs for high school and collegiate sprinters, and I've noticed the most consistant exercises in all the off- and pre-season programs are:squats,deadlifts off blocks,power cleans and alternate dumbell curls.The distance and number of sprints they ran varied, as did the frequency of sprint training days.A friend of mine dropped most of his leg exercises and replaced them with 400-meter sprints on his leg day.He usually just did one or two of these sprints every 3rd or 4th day and his leg development did increase quite a bit.I don't know what type of strength carryover it had.

 

[cytrix]

on those days where he did those 400 meter sprints, how long did he take inbetween sprints? did he walk or keep jogging? it probably depends on your fitness level, right? how many sprints did he do/how long did one session last? i appreciate your input, thanx!

 

[ballast]

Cytrix-On the days when he would run 2 400's, he would rest atleast 5 minutes in between them, and it wasn't unusual for him to rest almost 10 minutes in between them.I tried them with him once and I didn't stop breathing heavy for 5 or 6 minutes afterward, and my legs were sore for about 5 days.His workout was fairly quick.He would run two 400's at moderate speed to warm up,rest about 5 minutes then run his first "real" 400.During his rest period he would walk the track at a moderate pace and then he would do his second 400.This was followed by another walk around the track and some stretching and that was it.I think the reason he rested so much in between was so he could be completely recovered for the next sprint.He also had me timing his sprints, so this may have been a reason as well.

 

[rgosit]

sprinters lift probably monday wednisday friday
only core and explosive erecises
they run interval sprints, practice there starts. do form runnign drills. xplosives, quik feet and plyometrics
and overspeed and sprint load training
overspeed being running down hill to increase stride length.
and sprint loading running up hill, running with a parachuse high speed treadmill or with a harness