I'm in my mid 20's and want to run 100m in under 11 seconds.

I was skeptical of some of the OP's statements on this thread, but he's got an older Youtube Channel showing some legit acrobatic skills from when he was younger and lighter. Pretty impressive stuff for being self taught, and he's clearly quite athletic. Good luck on your goal and body transformation Maitland! Keep us updated.

Here's his other YouTube channel:

https://www.youtube.com/channel/UCbqzpn5TKH3UfzEDyxHL0mQ

Very smart taking it easy with your first small injury. Hope you heal up fast. Getting down to 12.4 ASAP makes me a believer. I think you got this.

The 12.40 race, looks like you're leaning backwards slightly.

Coming into winter now so presumably few track races but a good training opportunity without the stress/injury risk of racing.

Next season it might be worth travelling to Sydney a number of times for the competition opportunities at interclub. Enter some 11.5 seeded races, also perhaps some 200s.

Good luck with the project.

How’s it going with the sprinting?

Holy crap Kind George I can't believe you found this!

Yes I used to love learning new tricks/flips at my local parks and ended up being one of the best in my State at the sport through competitions called 'Tricking Battles.' I had a lot of fun doing it but I became quite injury prone to that sport. Landing on 1 foot from crazy heights was never going to be good for my joints, so I stopped and.... Got into professional fighting instead haha! Thanks for sharing this, I got a kick out of looking at these old videos of me.

Good man! To be honest I haven't had a 100m race since my 12.40 run because Uni has been a bit busy. But in the background I have lost a heap of weight. I am now 77.5kgs where at my last race I was 81kgs. For my overseas friends that's pretty much exactly 10lbs of weight I have lost in 6 weeks (since my last race).

My next 100m race will be on the 12th of June. I honestly don't expect to do amazing on this run as injuries have slowed down my training quite a lot. But unlike the past, I am managing my injuries alongside training very carefully and things are improving quickly. As long as I see a slight improvement on my time I will be very happy! 12.20-12.30 will suffice for me!

I will post another update after my run and hopefully get some more video footage. Thanks for inquiring mate!

Just a small update for those who have been keeping up with my progress, I'd like to share a few small things on my progress so far:

1.0 - Since my last run on the 17th of April, I have so far lost 5kgs of body weight, 4.5kgs of that being fat, and 500g of muscle (based on what my Garmin Scales tell me). From 81kgs --> 76kgs. I am about 3-5kgs away from a reasonably ideal weight for my body height.

1.1 - Also I'd like to mention that since starting my body transformation on January 9th 2021, I have so far lost 11.5kgs (25lbs)! If I could upload photos on this site of how I looked at Christmas time versus now, you'd all be surprised at the significant changes, especially viscerally.

1.2 - I will be getting another in-depth body scan done at my local gym in Mid-July to see some more accurate results.

2.0 - Although I had planned on participating in another 100m race in June, I unfortunately had a collision during an indoor soccer game which resulted in me having a hematoma develop over my shin. It is still on my leg after 3 weeks, but as of a few days ago it has come down enough for me to start training plyometrics and heavy leg sessions safely again (hooray!).

2.1 - I have had about 5 injuries this year so far which has slowed my progress significantly. quad strain, shin splints x 3, shoulder pain from sprint training, heel/arc pain in my foot, and now this hematoma. To be honest I believe much of the injuries this year has to do with the fact that I have been overweight throughout this journey and until I reach a more healthy weight range, which I am very close to now, the injuries will probably keep coming.

2.2 - I think it's also important to note that even with my 100m times improving quite a lot, I have only done a total of 4 acceleration training sessions this entire year. No other direct sprint sessions have occurred. I believe that once I start doing acceleration training on a weekly basis for a couple of months, my 100m time will see significant improvement.

3.0 - MY NEXT 100M RACE: Will be Saturday the 10th of July! This, of course is subject to me not getting any injuries again. I am hoping to squeeze in 1 or 2 sprint sessions prior to this race to get my legs ready for running again. I honestly expect this race to be fairly fast, probably a low 12 time, perhaps even in the 11's if my weight loss affects my first 50m as much as I expect it to.

I will upload a video of the 100m race on my YouTube page regardless of what time I produce for keepsake. Apologies for stringing you guys along with no races for the past 2 months, I just want to make sure I am being safe and not forcing the process and cause further injuries!

Good to hear from you. Keep it going!

Hoe does your weekly training looks?

Keep in mind my primary goal at the moment is to continue my calorie deficit, build strength and lose weight. I will double down on Sprinting once I have hit around 72kgs and am happy and healthy again.

So far, I have developed a fairly structured routine on a weekly basis which looks like this:

Monday - Back & flexibility work + social Indoor Soccer game at night time

Tuesday - Legs, shoulders & abdominal/core training

Wednesday - Chest & Plyometrics (horizontal focused)

Thursday - Back & flexibility work

Friday - Legs, shoulders & abdominal/core training

Saturday - Chest & Plyometrics (horizontal focused)

*Sunday - *When I'm not injured, I will normally do my Acceleration training here. Generally this will be 10mx5, 20mx4, 30mx3, 40mx2, 50mx1. 1 Minute break per 10m I run (E.G, I rest 4 minutes between my two 40m sprints for a full recovery).

-With my strength training, I alternate each month between a 9, 7 & 5 rep range. This is to build a well-rounded foundation for myself moving forward and to help avoid plateaus. I understand 5 rep range for many exercises is ideal for sprinters, but I'm definitely not a 'sprinter' yet and am happy alternating my rep range and building that foundation before going specific!

- My flexibility work is primarily focused on my legs and shoulders at the moment as I really want to improve my ROM in these areas to prepare me for more sprinting.

- As I mentioned before I have only done that Sunday Acceleration training session 4 times (Back in March/April). In my opinion, my Acceleration is the weakest part of my 100m so I added this in on Sundays to help my first 40m. I feel that my Acceleration can still do with so much improvement I believe that once fixed, it will be the reason I get into the 11's and beyond! I noticed in my last 60m race, some of the other reasonably athletic people got slightly ahead of me (I had a great start too), but once I was at about 30m, I powered back ahead of them and ended up winning by 0.25-0.5 of a second.

- During Late April to Late May, I almost completely stopped training as a result of injuries and university getting intense. I have slowly eased back into the routine outlined above since Late May and have been back into it properly for about 3 weeks now. Hopefully I can maintain this intensity for another few months until the end of Track season in September.

Let me know your thoughts on this, anything I could scrap completely or that I should add into my routine?

Way too much sprinting on same day for a new sprinter - Stay Fresh - Push next workout back a day if still tight or non fresh after warm up. Stop workout early if starting to strain, and its good to end workouts feeling like you could handle more.

1- Long Warmup, light plyo, 5x10m, 3x20m, 1or2x30m - Lift Heavy Legs with low reps after - Squats, Dead Lifts, etc

2- Core, Non Leg Lifts, no plyo, possible easy striders or sprint tempo (10-15 x 100yrds on grass) - more for recovery 65% effort -

3- Long Warm Up, Light Plyo, 4-6 easy striders, 3 x 20m fly's... build for 20-30m gradual then let it rip for 20m --- Cool down with bodyweight hip, calf, lower leg light exercises

4- Similar to 2 or off / crosstraining

5- Similar to 2 or off / crosstraining

6- Long Warm Up, 4 easy striders, 2 x 130m (15-20 min between) or 4 -6 long hill sprints (lift weights with legs after)

7- Off

Good luck!

That’s a cool quest you are on.

Look up Kelly Baggett’s books and articles. Adopt one of his strength training templates. If you are going to run 10.9, you are gonna need your strength/weight dialed. You will only get so fast without the raw strength. Guys that fast are very, very strong for their weight.

Man... forget about that bbuilding split stuff, go study some stuff made by and for athletic performance and reorganize your training, seriously. Speed work should be done early in the week and you need to do it more often but with far less volume, you need something more organized and tailored for that sub-11 goal.

Oh and good luck! :)

Matt, this is actually a pretty decent week cycle for an early GPP (I would recommend you to stay away from the flys-ins for now, just do ez-fast-ez runs or build ups, and no speed endurance just the long hills or technical runs on day 6, save that for later phases, I would also cut plyos for now cuz of the bodyweight issue for now and ease into them later ) but otherwise pretty solid what sprintdude has posted, use this as a start and template and go from there once you have more knowledge.

Thanks for this program man, it looks very specific and seems to cover all aspects of sprinting, I love it!

I will start moving my current program to your proposed weekly routine as I continue losing a little more weight.

I think I would feel more comfortable at first doing a hybrid of my weekly routine (maybe 3 sessions spread throughout the week) and then 3 sessions of your workouts each week, perhaps for a month first to get used of sprinting/running so often, and then begin doing your program 100% once I feel I am ready for all that running. It looks fantastic and I’m sure as long as I can handle it, I’ll see some amazing improvements.

I also have an awesome hill nearby that I have been eyeing off for a while now. I’ve heard hill sprints should improve my 60/100m times quite a lot as a beginner?

Ps: 2 days until my next 100m race. I’m currently 76.5kgs now and feeling much better! I will upload a link on here after I’ve uploaded the video to YT.

Visualize 9.1 seconds and Ben Johnson....

A few things to consider on weeks that you have races:

1- Eliminate the long hills / speed endurance work (the 120m type workouts). Races are the ultimate speed endurance sessions.

2- Try to get a premeet workout in. Something like: full warm up, 4 easy striders, then 3 x 10m + 2 x 20m block starts. You need a little tension in your muscles to perform your best and prevent that "flat" feeling.

Here is my updated run for anyone interested! A couple things I want to point out beforehand:

It was my own fault, but the night before this race I was up drinking alcohol & partying until 6am at my cousins birthday party. I woke up at 9am on 3 hours sleep with a massive hangover and somehow dragged my ass down to the track to do my run. I didn't do a proper warmup and felt pretty sick. Despite this, I managed to beat my previous time which I thought was hilarious.

I have a 60m race in 2 days time which I am looking to stay fresh for and hoping to inch closer to a 7.50 run, and in 2.5 weeks I have another 100m race, which I'm hoping to start testing whether I can move into the 11 second range.

I am still 77kgs at the moment, so I have about 6kgs more fat to lose before I no longer see speed gains based off my weight loss and will need to rely on purely physical performance improvements from that point. I feel like at 71kgs I'll probably be running at around 11.80 without much sprint training behind me.

Ps: I know much sprinting technique in this video is terrible, at the 50m mark I literally started gassing out because I was kinda still drunk hahah.

https://www.youtube.com/watch?v=LXZoSTnA24Y