100 meter help needed

[Cobras100mgold]

keep training hard, you’l lget out what you put into it. i went from a 13.6 to 11.6 in one season and that has dropped to an 11.3 so far and ive only run the 100 once this season. with hard work and determination you’ll achieve your goals

[ku2u]

@cursivearmy50

I run last week went like this

Monday-
6-100s
8-40s

Tuesday-
4-150 meter build ups
2-400 meter

Wednesday-
200, 300 , 400, 500, 400, 300, 200

Thursday-
4- 30
3-50
3-100s

Friday-
5-300s

do you run all those at 100%, or are they all tempo

[lkh]

@ku2u

do you run all those at 100%, or are they all tempo

Perhaps of more concern, are these Intensive Tempo (@80-90%)? For someone lacking max velocity, I see a lot that could be intensive tempo or special endurance II (an awful lot of work volume for special endurance), but no max velocity work where you do 60’s (accelerating the first 30 and maintaining the second 30), or flying 20-30’s with a 30-50 meter lead-in.

[awhitcomb615]

you run just the 100… or more events? your doing alot of extra work you dont need. THe max distance of a sprint you should do is a 300 and thats only on special endurance days. Your sprinting a 100m’s why train by running 400’s and 500’s???

[123456asdf]

@mortac8

Nothing too complex. I would do something like:

jumps in place 3x10 (quick ground contacts)

Box jumps (~18" box)…ground to box to ground to box…quick ground contacts

alternate leg bounds for distance 3x10

single leg speed bounds 3x20m

I know Verkhoshansky did a study on the effects of distance bounds and speed bounds on 100m performance. It basically showed that speed bounds helped short speed and distance bounds helped to speed. A combination of both was best for the 100m performance. This study is in one of his books and also in Supertraining by Mel Siff.

Please remember, that if you are already doing a high volume of sprint work, you probably want to keep the plyo #s low. For example, maybe only do 1 or 2 sets of the above.

Significant gains can also be made when you mix a low number of jumps in your traditional lifting schedule. For example,

Mon- 5x3 snatch w/ 1x3 box jumps after every set of snatches
3x5 squat(heavy) w/ 1x6 jumps in place after every set of squats
3x5 good mornings w/ 1x3 overhead medicine ball throws after every set of good mornings
rows

I coach college track and we do alot of the lifts mixed with jumps to train for the 55m dash. This year I was given full control of 3 sprinter/jumpers and here were the results for the 55m. I followed most of Charlie’s recommendations (I have all of his literature/videos) and also included jumps in my lifting sessions like above:
Athlete#1- 7.04 (2004), 6.49(2005)
Athlete#2- 7.01 (2004), 6.67(2005)
Athlete#3- 7.00 (2004), 6.73(2005 w/ a stumble start)

It should be noted that we still have 1 100m sprinter who remains training with the “old methods” with another coach (basically training like a long to short 400m guy)
Athlete#4- 6.73(2004), 6.69(2005)

trying to revive an old thread, we will see how this goes…
those are some very impressive gains in one season, can you give more insight into other aspects of training