Page 10 gives the general prep of a 100m sprinter. Weights & circuits nearly every day.
Page 10 gives the general prep of a 100m sprinter. Weights & circuits nearly every day.
they don't
With S4, GW501516, steroids and even with EPO (stated by Dwain Chambers)
"Lifting" covers a lot of ground. Some of it focuses more on neuromuscular development, with a high load on the central nervous system; other protocols include much less of a CNS load.
By the same token, plyometric work, running, and "drills" vary in how much they load the CNS.
Once activities are well learned, optimally the high-intensity plyo and top-speed work should--for most athletes--take place on the CNS lifting days. Also, in some routines the plyo/sprinting ideally would follow (or be interspersed with) the lifting, rather than preceding it.
CNS work is best on nonconsecutive days, and many athletes respond better to having it twice a week, rather than thrice.
For actual recovery, the most important modality is sleep, though proper nutrition plays a key role.
[Frankly, I think this is a pretty strenuous routine (depending on how some terms are defined). But I note that the athletes are "in shape" before they ever begin it (as mentioned on page 1), and that the desired overall load for each day's work is given, with easy/moderate/rest days balancing the hard days.]
I'm not a sprint coach, but I figured the lower number of meters helped contribute to the recovery. Very high intensity nearly every day but a low number of total meters. I might be wrong.
Hardcoreee wrote:
Weights & circuits nearly every day.
You manage to run everyday, sometimes even twice per day. Do you think professional weight lifters only lift 2-3 times per week?
Heavy weight training & sprinting is far more damaging to muscles. I would have DOMS for a week if I attempted a day of this kind of schedule.
Hardcoreee wrote:
Heavy weight training & sprinting is far more damaging to muscles. I would have DOMS for a week if I attempted a day of this kind of schedule.
That's why, if your main goal is to get BUFF (think bodybuilder BUFF), then you gotta do splits.
DOMS? Poor periodization, no enough flexibility, etc.
Hardcoreee wrote:
Heavy weight training & sprinting is far more damaging to muscles. I would have DOMS for a week if I attempted a day of this kind of schedule.
No, they are not.
If you can run everyday, then you can lift everyday. Again, do you think professional weight lifters don't lift everyday?
the article stated that ancillary lifts are done on tuesday and thursday
tuesday and thursday appear to be light days although I don't understand why any jumping is done on thursday. To answer the question you could touch all the biomotor elements(strength, speed,skill, flexibility on any day) but you will emphasize one or 2. As stated above when the theme is speed, acceleration, or power you'll be doing olympic type lifting targeting the CNS. when doing endurance you'll generally do body weight lifting.
More injections.
Not a Sprinter wrote:
I'm not a sprint coach, but I figured the lower number of meters helped contribute to the recovery. Very high intensity nearly every day but a low number of total meters. I might be wrong.
No, I think you're absolutely right. The total workload in a session--more broadly, not just meters but also the number of touches in plyo work, number of reps in weightlifting, and so on--makes a huge difference to recovery.
The workload makes a difference in the systems you're stressing, too. I was slightly taken aback to see a "moderate" session that included 3 x 6 x 40-50m up (what's described elsewhere in the paper as) a fairly steep hill. For some people, that much high-intensity work could be more depleting than you'd want from a moderate training day, and could affect training for a couple days afterward. It also could be tough to maintain quality, and work more on local muscle endurance instead of the power development that (I think) the activity was supposed to target.
I take it that nobody above has USATF sprint/hurdles certifications. To anyone with much experience, what has been written is immediately obvious as almost a joke. This is not actually a sprint program from a sprint coach. This is a student paper in Sports Science and Nutrition at U Texas. They are trying their best and doing some good research in terms of published papers, but they don'e have the practical experience of track coaches to put together a workable program. and no actual sprint coach who expects to have any healthy athletes by indoors would ever write a program like this. Below is another student paper on the subject of 5K training, which I think people here will be more able to judge for content and practical knowledge. Once you count the miles, I think you will quickly get the point:
http://www.edb.utexas.edu/ssn/CCA%20PDF/Run-5K%20Training.PDF
Regarding higher level pure sprinting programs, there is a philosophy in sprinting that you can do back to back training days if you train different energy systems. So, over Monday through Friday, many programs are structured like this:
Long - Short - OFF - Short - Long
Most high level programs around are structured like this, including John Smith, Bob Kersee, Stephen Francis (MVP) in Jamaica, and I believe also Glenn Mills. The long days are typically intensive tempo (200 up to 400-600 meters, 80-90% speed). To distance people, a sprinter doing, say 6X300 in 37-38 might seem bit extreme, but for people who can run 9.7x, this is actually not that stressful. The short days are in the 30-60m range and can be anything from 7X30 starts to 6X60 of sled pulls with up to 5- pounds. Weights typically follow the short days (to maximize recovery before high CNS stress).
This is actual general prep traqining for Doc Patton with Monte Stratton a couple of years ago:
Monday (10am): 300m, 200m, 100m
Monday (2pm): Upper body strength training
Tuesday (10am):2 x 10m, 2 x 20m, 2 x 30m, 1 x 50m
Tuesday (2pm): Lower body quad dominant strength training
Wednesday: Soft Tissue therapy/ Massage
Thursday (10am): 5 x 60m or 4 x 90m or 3 x 120m w/ 10 minute rest
Thursday (2pm): Upper body strength training
Friday (10am): Track work: speed endurance 3 x 150m or 4 x 120m or 180m, 150m, 120m
Friday (2pm): Lower body hip dominant strength training
Sprinters are genetic beasts, they typically have crazy levels of HGH naturally and eat a lot of food which helps them recover. In addition to this, the sprinters i know sleep LOADS and are generally very lazy in day to day activities away from training. It's a completely different way of life than distance running
There is still variation they might work hard every day but on different areas
I did sprint training once with the sprint group. I wanted to work on speed so I did 8x200 with gradual acceleration. Had 3 mins rest in between. It was more speed endurance than short speed. So it was easy enough on my lungs but trashed my legs and the next day I could not walk down the stairs or sit on the toilet without pain. After that, I had respect for their training. It's hard in a different way.
ieie wrote:
No, they are not.
If you can run everyday, then you can lift everyday. Again, do you think professional weight lifters don't lift everyday?
They absolutely do not lift every day.
They eat 30 bananas per day.