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TRAINING THE AVERAGE SPRINTER 100m/200m/400m

TRAINING THE AVERAGE SPRINTER 100m/200m/400m. NATASHA KAISER-BROWN Drake University. Weekly Format: Each week must contain the following types of workouts listed below. You can start with any day as long as the sequence remains the same . Day 1 Technique/Core/Speed Day 2 Speed Endurance

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TRAINING THE AVERAGE SPRINTER 100m/200m/400m

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  1. TRAINING THE AVERAGE SPRINTER 100m/200m/400m NATASHA KAISER-BROWNDrake University

  2. Weekly Format:Each week must contain the following types of workouts listed below. You can start with any day as long as the sequence remains the same. • Day 1 Technique/Core/Speed • Day 2 Speed Endurance • Day 3 Active Rest • Day 4 Speed/Technique/Core/Speed • Day 5 OFF/No Activity • Day 6 Speed Endurance • Day 7 Active Rest

  3. Active Rest: Easy full range stretching • WO A Full Pilates session 30-60 min • WO B 20-30 min easy running/4x50m AC, stretch • WO C 2x10x 1 min jumping rope/stretch • WO D 6x Progressions (AKA squares) Stride 50m@ 55%, Run 50m@ 75%, Sprint 50m @ 95%, walk 50m, repeat. • WO C Any Type of Cross Training for 30 min/stretch (2-3 machines) AB Circuit

  4. Speed Endurance: Full W-U • WO A 6x150m @ W 19-23 M 16-20, 3-4 min rest b/w each • WO B 1x Mile @W 6:30-45 M 5:30-45/7 min stretch/2x3x100m W-13-15 • M-11-13, wbr, fr b/w sets • WO C 2x10x 1 min jumping rope/30 sec rest /Ab Circuit/Stretch • WO D 6x200m @ W 29-34 M 25-30, 2.5 min rb/w • WO E 4x300m @ W 48-51 M 39-48, 3 min r • WO F 2x10x 40m or 8x50m @ 95% 50 sec rest includes the run/5 mrb sets • WO G 2x4x100m @ W 14-16 M 11-13/100m wbr or 2 min r, 4 min b/w sets

  5. Technique/Core/Speed/Stability: Full W-U • WO A 3x30m Starts: Tall Fall, “3” Point, and Push-Up /2x Body Circuit 45 sec r • WO B Hurdle Drills I/Body Circuit (5 exercises x 5, 10, 15, 20, 15, 10) 6x Chalk Run • WO C 2x Physio Ball Circuit/2x5x50m @ 95%, 1min r/7min b/w sets • WO D 2x Ab Circuit, 3x4x30m @ 95% FR • WO E Hurdle Drills I/ Jump Circuit 8 exercises 30 sec/.6x Chalk Runs

  6. *Continuous warm-up: • Proprioceptor Work (barefoot, knee up, arm crossed, eyes closed-30 sec hold) • Jogging • 50-100 Crunches (variety) • Dyn. Flex. • Sprint Drills • Striders • Sprints

  7. Strength Training • Squats (low weight-high reps) • Single leg squats (low weight low reps) • Hang Cleans (total body lift) • Box step-ups • End weights with ab circuit • Physio Ball work (abs, feet on ball-hip raises, feet on the ball push-ups or planks, 5lb plate, held with both hands above head, rotate)

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