New to the Board and would appreciate help. Come on in.

Expert Discussion Advanced Sprint Training
1

Hi EveryBody,

they say the first impression is the one that matters most, so I will do my best and debut with a fabulous newbie question. Here it goes.

2 weeks ago I decided to take up sprinting seriously, with the aim to start competing starting year 2005 in the 60, 100m and probably 200m. I haven’t any previous experience with sprinting altough I have been involved in football (6y), basketball (4y) and for the last 3 years in powerlifting combined with some minor running (2-4km) a couple times a week. I currently weigh 195lbs @ 6’, are pretty lean and am about to turn 20 this year. My flexibility is pretty bad, and regarding velocity I geuss it’s just OK.

My current strenght traning routine (3x/week):

GoodMornings 3x10
FrontSquat 5x5
Benchpress 4x8
PowerCleans 5x5

Bent Over Rows Rodd 5x10
Standing Military Press 3x8
alternated with Curls 3x8

  • Chins 1xmax
  • Dips 1xMAX

I plan to start traning with a local sprint club starting 2004 in Feb. What do you think would be the best thing for me to do until then?

I would greatly appreciate your expertise.

Tnx for a Great Board,
Best Regards
/Seki R.

2

Hi SekiR,

Welcome to our discussion forum, my name is Rupert and I help run the website. A few notes on making your experience here an enjoyable one…

  • Use the search function, chances are your question has been addressed one way or another. We are the largest sprint forum on the net and my spidey senses tell me we have what you are looking for tucked away in the halls of the site.

  • Don’t be shy, use the private message feature to ask a moderator anything you wish regarding the website. They are here to help, as am I.

Enjoy your stay,

Rupert and the team
CharlieFrancis.com

3

SekiR,
I would strongly advice you to compete some already in your first year of training. It will take away the pressure to perform when you are eventually in peak form.

4

I agree very much with that. You seem to be having a whole lot of power, and no sprinting. Sprint some more dude!

5

Complete beginners (but with fitness experiance) sprint routine;

Warm up, 2 laps of the track OR 6 x 80m strides/relaxed.

A) Running A’s 2 x 20-30m. (technique drill. Find on the search function)
Followed by circuit;

  1. 30m sprint rest 3 mins.
  2. 60m sprint rest 6 mins
  3. 80m sprint rest 8 to 15 mins.

Repeat above circuit 2 to 3 times a session. 3 days per weak.

Do this for 4 weaks then change the routine.

6

Tnx Guys,

to the best of my ability I shall incorporate your suggestions.

Karma
/Seki R.