100 to 150m sprints from a standing start at 97 % plus, performed relaxed but fast, will help decrease your rate of slowing down in a 100m sprint.
A very common sighn of fatigue in a sprinter is when their elbows don’t move far enough in front of their torso.(I’m not talking about any inwards movement). Also, don’t try to compensate by closing the angle of the fore-arm less than 90 degrees. This is a mistake that I’ve even seen some elite sprinters do in the final 20m of a 100m.
What are you doing for abs and obliques?
What temperature (roughly) are you training in at this time of year?
For AB´s i´m doing only a session per week and it is:
4 sets of 20 reps ( uper ab´s )
4 sets of 20 reps ( lower ab´s )
i´m doing too a exercises where you put some weights on the shin ( 5kg / 11lb each leg ) and bring the knees from ground to chest ( almost that ) i do 4 sets of 15 reps in fast movements.
Thats it
Now its summer here in Brazil ( a tropical country )
so, the temperature is about 25 to 30º Celsius about 77 to 86 F
i know, there´s a lot of sun in my head
OK, I’ll start from the top. For one, your handtimes are highly suspect. You can run a 50 in 6.25, but it takes you another 1.93 seconds to get to 60? That doesn’t make sense. You’re main concern as of now should be general fitness, so forget speed endurance, there’s not way that at your current fitness level you can do anything of any useful quality anyway. Set goals for yourself. My first goal for you would be to institute a full volume of extensive tempo into your program. A good pace for you right now for these runs would be about 20 seconds for 100’s, 42-45 for 200’s, 1:20 for 300’s, and 1:55 for the 400’s. Take about 45 seconds rest for the 100’s, 1:15 seconds for the 2’s, 2 minutes for the 3’s etc. Do as much as you can handle without any lactic acid creeping into the workout. Gradually increase the volume, until you can do 3 sessions a week @2000 meters per session. On your other days, you can do short accels, speed, weights, or at this stage of the game you may benefit greatly from circuit training. That should be a good start. Once your fitness is developed to a high level, you can then start to worry about things like high intensity plyos, speed endurance etc. Keep us updated on your progress so we can continue to help, and adjust your program as neccesary. If you have any questions feel free to ask.
Tks Alex,
but, what the purpose of so many extensive tempo ?
It is really necessary ? OK, for me, it´s much more “easy” do ext. tempo than Speed Endurance or something like that, but, i don´t know why these tempo exercises should ( or could ) make me a better sprinter from my actual point.
Actually, i´m not sure yet whats the benefits to a sprinter from Extensive Tempo exercises,
please, advise me, what Extensive Tempo would give to speed runner ?
Well, extensive tempo itself doesn’t give you speed. As I said you would still do speed, accels, weights etc. on the days you don’t do tempo. However, to be blunt, your fitness is poor as of now. If you can really run the 100 in 12.15h running under 60 in the 4 shouldn’t be a huge problem, yet you are up around 70. This is common in beginners so you shouldn’t worry about it too much, but it needs to be addressed. Why not speed endurance? Well, at your current fitness level it is possible to do speed endurance, but the quality would be low, and you would not be able to tolerate much volume before the runs deteriorated rapidly. That is why it is essential that you improve your fitness. I sort of rambled there, but I hope you understand the point I’m trying to get across. Start with something conservative and then work your way up.
Here’s an example of a weekly plan that might work for you now.
Monday: Speed+weights
Tuesday: Circuit training (light weights, low rest)
Wednesday: Extensive Tempo (volume 1000 meters)
Thursday: Speed+weights
Friday: Extensive Tempo (volume 1000 meters)
Saturday: Off or light circuit and stretch
Sunday: Off
Obviously that’s just a suggestion, and there are about a million different ways you could succesfully alter it, but I think something along those lines would give you a good start. You would gradually build to 2000-2200 meters of extensive tempo per session, and eventually you may be able to add in a third high intensity day with speed endurance. Why not post a training journal, on this thread or in the training journal section, so we can see what you’re doing and how you’re progressing, as well as giving you hints.
To me this would appear to be a very good program for a beginner. This would build up your endurance a lot and your speed. I didn’t suggest this because i have actually never seen or done this one before, but it makes complete sense for you because you will progress better. If I were you I would do something like this.
Tks Fellows,
but, as a ex-bodybuilder, i like very much weights,
so,
i´m thinking do only 1 session of weights at saturday after Tempo Day on friday,
the question is
only 1 session of weight work per week does really work ? theres any benefits ?
When i do tempo i lost a lot of fat,
so, what do you guys recomend about suplements ? and regular food ?
Protein, aminos, carbs ? i don´t eat mayonnese, even butter the same with refrigerates, but, that´s it.
It will be better wait for a future time to start with the suplements ?
Talking about weights,
what could be a session for a begginer sprinter ?
What kind of exercises ? Squat ( 1/2 squat ), bench press, power cleans ? how many sets and reps ?
To answer your questions, you could do another weights session on Saturday, although for now I wouldn’t reccomend it. However if you must do it, here are a few things to keep in mind to prevent overtraining.
-Upper body weights tend to be less taxing than lower body and olympic lifts.
-higher, anatomical adaptation type rep numbers, are less taxing than low rep max strength numbers.
-as a beginner you can afford to have a wider variety of lifts (which you shouldn’t have a problem finding because you used to be a body builder) than a pro because you’re CNS isn’t being as strongly taxed in your speed work.
Just keep the emphasis on general fitness for now and you should be fine.
i’m also a beginner i’m 16 i’m 5’10" and i weigh 175 my bench is 275 squat is 350 would the same beginners workout work for me
also what strength training could i do without weights
I know my body fat is up there even though my waist is pretty small 29"
any help
Why dont you want to lift weights? Your 5 10 175, are you sure you body fat is up there? Do you have CFTS? Follow a GPP period with an emphasis on tempo, then introduce full speed sprints. That would be your best bet. For ex you could do something like
Day 1-3-5xacc. up to 20m on grass, Weights,Abs
Day 2-600m Tempo, Med Ball Work
Day 3-3-5xGrass Hills, Weights, Abs
Day 4-600m Tempo, Med Ball Work
Day 5-3-5xacc up to 20m on grass, Weights, Abs
Day 6-600m Tempo
Then the next week you could add 100m to tempo and start using 30m acc. work. Continue to add 100m of tempo until the after the 4th week when you can star SPP. Thats just an idea.
Theres no track near by? No football or soccer field at your school? A park near by with a field? This would be for the best as stairs would be OK for general fitness/strength, but not very good for speed work. You should at least use a field to run(all schools have a field, parking lot, w/e). You can try to make up for lack of running area(track and hills) with RFD exercises in the weight room(jump squats, exercises in the 45-65% range, oly lift variations, etc…). But your best bet would be to find at least a field to do running on. Also does your school have a gym? At my school practices start at 3 30 and we get out at 2, so you could use the gym to do your sprints, but volume would have to be cut of course because of the impact.
Do you have CFTS? If not get it, also search around the forums. Tempo is low intensity exercise to facilitate recovery, keep down body fat, improve capillaritization. It consists of runs of 100-200m(although I use 60m) at 65-85%(I like 65%, after all it is a recover day). You take short rests between these runs and can perform core work between reps and sets(ie push ups, sit ups…). For ex 2x3x100m, 1.5-2min between reps and 5 min between sets. Hallways could be use, but Id watch volume, are you sure theres no field you could use for at least tempo?