@ Sdfsdfsdfsdfsdfsdf
No, I don't do this every week. My routine changes every week.
My routine right now is more a final push to get the best result I can by the start of December.
From what I've learned, it seems there're are conflicting schools of thought regarding sprint training philosophy, particularly regarding the traditional style and modern. Some things from traditional sprint programmes make no sense to me and as such. I ignore them. Here's what I believe (at the moment) and what I consider when training, of course, I'm completely open to changing my mind:
- The most important trait a sprinter has is neuromuscular coordination and a fast/powerful rate of impulse. Neuromuscular coordination is the ability to rapidly contract and immediately relax said myself, allowing to muscles to work antagonistically. Impulse is the ability to exert maximal force within a limited time (around 0.10 seconds for sprinters). Both have a significant
genetic factor, you're born with it. However, while it's a long a difficult process, they can be trained. They're trained by... sprinting at max intensity. So, my belief is that the more I sprint at max intensity, the faster I develop my impulse and NC. Of course, sprinting at max intensity requires the CNS to be fully recovered, so I'm kind of experimenting to find the optimal number of days I can sprint max intensity in a week period.
I don't go into a speed session with the idea that I'm going to run 'X' amount of 100m sprints and call it a day, I time every interval, have 8-10min rest between intervals, and stop when I run slower than my previous lap/feel fatigue kicking in. So, I usually run between 2-4 100m on a Saturday, with my 2nd or 3rd run being my fastest for the day.
- I don't really believe in tempo runs. I've been reading Charlie Francis's books and I have to agree with him, running between 50%-90% intensity is useless, as you're getting the worst of both worlds. I prefer special endurance, running intervals of 800m and 400m, at 50% intensity with limited rest (around 30sec). I do it for active recovery and general conditioning so I can train longer and maintain my top end speed for a little longer. Alternatively, I also like to double up my warmup and add some mini wicket drills as they help with technique as well as conditioning and active recovery.
Having played guitar for 20yrs, and also having focused on building picking and playing speed, the philosophy seems the same as sprinting. You never develop speed by practicing at medium speed. You gradually warm up and play short speed best as fast as you can. When fatigue kicks in, you stop. Over time, your hands become more relaxed at high speeds and you get faster.
Back to my training...
It's early Winter here in Korea and I have till the beginning of December to spend on the track, so I suppose it's gearing towards the end of my season. I'm trying to crack into the 12s before then, hence the focus on speed and impulse.
December to early Feb, I'll be focusing on the weights, biomechanics, and more special endurance based work and tapering off to plyometrics before hitting the track again in Feb/March.