100m/200m dash training for a high schooler

If nothing else, do some jogging for 30 minutes and maybe some reps of 30m or some flying 40m at the end. Stretch. Another time maybe jog to a street with a slight hill and do some short reps on that. Do that for four to five days a week. Coming to track in shape having done something is better than having done nothing.

touring wrote:

If nothing else, do some jogging for 30 minutes and maybe some reps of 30m or some flying 40m at the end. Stretch. Another time maybe jog to a street with a slight hill and do some short reps on that. Do that for four to five days a week. Coming to track in shape having done something is better than having done nothing.

30 min jogs for sprinting?

Literally what?

Also kid why is your first competition in June? Don't you have an indoor season? Surely there are competitions in April? I assume you can train on a track?

my 2 cents:

1. Do drills EVERY SINGLE DAY. Well done drills are key to an event as technical as the 100 and the 200.

2. Weightroom, plyometrics and core are going to be really helpful, you just have to fit them onto your schedule as you see fit.

3. A weekly schedule should look something like this:

Monday: Hard Lactic Acid Workout... 300-500s at high speed, these will help you out so you don't slow down those last 25m of the race

Tuesday: 150-200s. These should be highly technical, focused on form. Not a super hard workout, usually paired with weightroom.

Wednesday: Block Starts: Super important as a 1/2 runner. Make sure to have a coach film you so you can see how to improve.

Thursday: 30-60-90 type workout. Working on drive phase, transition and acceleration. Should be taxing on your CNS and feel fast.

Friday:Easy day... do some fartleks or a light tempo run to recover from yesterday's efforts.

Saturday: Meet or Lactic Acid Workout like Monday.

Sunday: Rest (VERY IMPORTANT DONT OVERTRAIN)

Hard to argue with 2000diego. Lots of good stuff there.

Thank you I will try something like that

the reason why I am doing my first competition in late June is because there are no indoor meets near me also I am currently enrolled in homeschool this year meaning I can't run for my highschool track team

Also how many days a week should I be in the weightroom?

I'll argue with Diego because the OP has 4 months before he starts racing. No need for hard lactic acid workouts as described tet. I'd move the Wednesday workout to Monday and have a circuit traing low impact session on Wednesday. You don't need Saturday's workout either.

coach wrote:

I'll argue with Diego because the OP has 4 months before he starts racing. No need for hard lactic acid workouts as described tet. I'd move the Wednesday workout to Monday and have a circuit traing low impact session on Wednesday. You don't need Saturday's workout either.

Kind of depends on if you prefer long to short versus short to long training.

What state are you in? By law homeschooling athletes can compete for the high school which they live in its district. There are still a few states where you have to petition the court for permission to compete.

Based god wrote:

Also how many days a week should I be in the weightroom?

I usually like 3 in the preseason, and 2 during the season (but don't be afraid to go down to 1 if you are sore, have a competition, etc.). However, make sure you're doing the right exercises WITH THE RIGHT TECHNIQUE. Olympic lifts (Power cleans especially) and squats/deadlifts are your bread and butter. No need to use machines (just cables for adductor/abductor/hip flexor strength and free weights). Also, don't worry as much about upper body as your lower body, but do some so you don't have imbalances and you have a more powerful stride.

coach wrote:

I'll argue with Diego because the OP has 4 months before he starts racing. No need for hard lactic acid workouts as described tet. I'd move the Wednesday workout to Monday and have a circuit traing low impact session on Wednesday. You don't need Saturday's workout either.

You're right about the time period. You should be following this program for the 2-2.5 months before your competition, if you do such high intensity training for long period of time it can cause fatigue and injuries. I know a lot less about 100/200 preseason than I do about the competition season, so you're probably better off asking someone else about that.

I live in South Dakota and they said I have to wait 1 full year since I started homeschooling to participate in sports

I'm still kinda confused here I should be doing everything he said but not the hard lactic workouts and fartleks?

A word of warning about these boards....most of us on here are distance types and have little experience with sprinters. Those of us who do coach sprinters still likely started off as distance types in our competitive days and may carry over some biases from what we know of distance training

According to Boo Shexnayder, one of America's, if not the world's best sprint/jump coaches, a week should look like this (if you are still 5 months out from competition). I'm taking this from notes I took at a clinich last weekend where he was a presenter

M: Acceleration (short sprints, up to 30m, full recovery, not to exceed 300m total volume. If you still need some training, you can add plyos. This would be a day for olympic lifting

T: Extensive Tempo: for a 100/200 guy, you would do up to 1200m total volume in segments ranging from 100-200m at about 70% with 2-3 min rest. for an out of shape guy such as yourself, that might be 4 laps of stride the straight walk the curve. This can be a day where you do "static lifting" (traditional weights using slower, more controlled movements)

W: this day shold be focused solely on mechanics and technique for any field/hurdle events you may do If fitness is an issue, you can do some sort of circuit of drills and body weight exercises on this day.

Th: pretty much the same as Monday. for acceleation, you can also use short hill sprints or sled/tire pulls

F: pretty much the same as Tuesday.

The goal during the pre conditioning/base phase is to train the nervous system to fire in a coordinated, powerful manner. In Boo's words, "you train the nervous system to run fast by running fast". You deal with the lack of fitness at the beginning of the build up by keeping the reps short and the overall volume low. If you are trying to get "in shape", then you do auxillary exercises after your running training is over.