100 meter dash training. went from 16 seconds to around 12..Want to get better. Need Help.

I personally am very excited for what I can do.I know I can run in the 10s if I just keep going. I am so close. Im less than a seconds away without the use of blocks and spikes, and competition conditions. Im not saying I'll go to the Olympics (I'm also not saying I'm not), but just the chance to be a able to compete is huge. I looked at all the schools my team races (division three), you could place first if you run 10.8-10.9. Also, our conference isn''t too great. TO win the conference title, I have to be able to run 10.8 or less. And to qualify for nationals, I can qualify if I can run 10.7. I know I can do it, I and I know it will happen.

You may want to introduce yourself to one or more coaches now on the track & field team. Tell the coaching staff your plan. The staff may give you workouts to do until the sprinters report for practice again in September. They may ask you to think about 110m H.

If you played Badminton you shouldn't expect too much improvement from training. I am all for you going for it, but you basically already had years of training in reaction time and acceleration.

Augenzwinkernd wrote:

If you played Badminton you shouldn't expect too much improvement from training. I am all for you going for it, but you basically already had years of training in reaction time and acceleration.

Are you serious? Don't quit that day job.

Says the ex thrower.

Agree with ex-thrower.

bigger stronger & faster wrote:

You're stating 12-something for 100m. For a reference point of tracking your improvement from here, let's state you are roughly a 12.75 FAT 100m sprinter. We can state much of your improvement was due to loss of fat. 6'1" 181 lbs. is normal 100m size. If you lose weight going forward, lose weight slowly! You do not want to lose any muscle. I am not stating one must power lift to race 100m sub-11; one has to be stronger than you. Free squatting x 3+ body weight is what you see for elite 100m sprinters. Yes, that means at 175lbs. free weight squatting 525+ pounds. Sprinting 100m fast is physical strength and neuromuscular coordination.

Sprinters Squatting 3xbody weight? Not sure if you're trolling but if OP takes this advice too seriously he may spend too much time and energy on something that isn't going to give him much return let alone is it feasible and to be fair... most people who can squat 3 times be are drugged up weightlifters and powerlifters. Most sprinters don't even squat to parallel btw.

Ebanizar Edmonds wrote:

The key to 100m sprinting is speed endurance. That is what seperates a fast footballer from a sprinter, speed endurance. You need to start running 300's, more 300's and then some 300's. The better the endurance the faster your100m times will be. And it really is that simple.

This is a joke right? Sarcasm?

Your improvement is according to some EXPERTS here impossible since they claim only 1-1.5s improvement is possible during lifetime.

What kind of idiots - morons can posts here.

This is not related to you but for MORONS - they will find this tread for sure because they are just that - MORONS.

Just keep going and report back when run under 11s!!!

Find a good coach, buy spikes and start using blocks.

exthrower wrote:

CWRP wrote:

Surprised letsrun crew hasn't told you to up mileage. Ha.

Off season...

Short, explosive hill reps, 6 seconds max.

Weights, weights, weights. Olympic lifting for power.

Plyos, form drills, bounding, etc.

Longer reps: 120's, 150's, 200's, 250's. Shorter 3-5 min rest but up tempo at about 80-90%

6x100 strides in grass, walk back recovery.

In season...

Block work. Work on your first few steps and your drive phase. For that matter study & learn the different phases of of a 100 meter race.

Flying 20's, 30's, etc.

First 40 meters @ max.

Everything full recovery.

Keep up weights & strength work.

There's more but that should help.

Mostly nonsense.....Simply ad 3x5 of heavy half squats.....I gaurantee improvement.....All the other BS will hinder recovery and hasten overtraining.

Guess you haven't read any of the multiple research studies showing that quarter squats translate to sprinting much better than half or full squats. Been known for a long time.

Speed is all I need......speed wrote:

Your improvement is according to some EXPERTS here impossible since they claim only 1-1.5s improvement is possible during lifetime.

What kind of idiots - morons can posts here.

This is not related to you but for MORONS - they will find this tread for sure because they are just that - MORONS.

Just keep going and report back when run under 11s!!!

Find a good coach, buy spikes and start using blocks.

What did I say in the original thread?

0.5 to 1.5 is the usual improvement on decent times and what most will achieve with training in their lifetime.

Unless if you have a 17 seconds pb (such as untalented morons as yourself), are physically impaired (aka fat) or very young as I stated in the original thread. Moron. Take a sit and try again...

Moron.

This is true but I would not recommend quarter squatting all season. But the better exercise for sprinting is sprinting. Ha!

You can and should be, mostly, full squatting and doing low intensity general plyos in GPP (along with plenty other stuff) then use quarter squats/olympic lifts and specific more intensive plyometric work, etc... later during SPP, even during pre-competition phases, just reduce the volume and intensity, tapering into the main peak/competition (not doing it too early and excessively to the point of loosing stimulus excessively, good timing and precision are key), the more experienced the athlete the less need for "general" type work and the bigger the need to get into the real stuff faster (not the case with op though).

Its too general/abstract to put it here without going into more detail and coupling it with the track work that you need to be doing.

Thats why I recommended OP to come up with more specific questions so we can help better, no one is going to design a good full sprint program here (and for free, lol).

Did OP ever reach his goals?

You should rest 20 minutes between each 100m if running them at that intensity. The "rule of thumb" is 2 minutes rest for every 10 meters in distance when sprinting at high intensity. That's one reason why elite sprinters can spend several hours per day training. Make sure you warm up well before a workout, jog 4-8 minutes then do side skips, arm swings, dynamic hamstring stretches, dynamic groin stretches, leg swings (sideways and front-to-back), etc. based on what you need to get loose. Don't push the stretches stay within reasonable limits. Elastic stretching bands are becoming popular with sprinters.

Sprinters usually break their training up into sessions designed to work on specific phases of the race. Justin Gatlin has done workouts where he does 20 x 30m accelerations and that's it for the running part of his workout. Weight/strength work is done primarily to improve starting and acceleration but also for overall vitality and injury prevention. The primary lifts are quarter squats, the deadlift, snatch, snatch and clean. Be careful when doing those lifts. Some coaches are against doing any weight training. Carl Lewis is against weight training, you can visit his web site where he talks about that. Box jump plyos at a moderate height are useful. Sled pulls from a three or four point stance are very useful. You will need to learn how to come out of the blocks, accelerate properly and transition from an acceleration posture into an upright running position. If you can video record some of your sessions you can provide yourself with useful feedback. Carefully watch actual elite 100m race videos you can learn a lot from them. The final stage of a 100m race, when run to one's limits, is all about trying to maintain velocity as best as possible. Some short sprint programs get into lactic training for that purpose. If lactic training inhibits your high intensity capacity then it is counterproductive. The old saying in sprint training is "To sprint fast, train fast".

Most short (60m-100m) sprinters take a "short-to-long" approach in training, which means they start the year doing reps over shorter distances and slowly increase the distance as the season progresses. Others, especially 200m-400m sprinters, like to take a "long-to-short" approach emphasizing lactic tolerance and lactic threshold development.

The above guidelines are somewhat simplified, sprint training is actually quite complex but doesn't have to be when you are just starting out. The M-W-F routine you are doing is correct. You want to wait at least 48 hours between high intensity workouts. The Jamaicans take the weekends off and I suggest you also do that. You can do some easy jogging and streching on Tuesdays and Thursdays. If you start to feel worn out, tired, "fried" or something like that then back off until you feel 100%. Training when not fully recovered doesn't do much good and will hurt you over time.

Sprinter's Compendium is a good choice to help you.

There really IS a sucker born every minute.

http://www.letsrun.com/forum/flat_read.php?thread=8257823

This guy is an effing troll...MORANS!

Who are you to speak for "most sprinters?" The ability to squat x 2 body weight seems very ordinary to me. Yes, squatting x 3 body weight is not normal. Sprinting sub-10.5 100m is not normal either. Skinny-fat fellas on LetsRun think everyone is a 98 pound weakling simply because there are so- to-speak, 98 pound weaklings on LetsRun.