A sprinter (100-400 M) requires explosive speed and long, powerful strides. Endurance is not as important a consideration as acceleration since the sprinter needs to move quickly over a short distance. The first step of the program is to identify the dominant energy system used during the sprint events. Since the events will last anywhere from 10 seconds to 1 minute, the dominant energy system utilized is the anaerobic alactic and lactic systems. These systems rely utilize fast-twitch muscle fibers and rely on creatine phosphate for energy, rather than oxygen. What this means is; aerobic base training (mileage) should not be included in a conditioning plan designed for sprinters! The performance coach should focus on manipulating the anaerobic systems with high-intensity sprint-interval training instead.
The second objective in designing a 12-month conditioning program for the performance coach is to identify the limiting factors for performance. These are factors that will limit the desired performance unless they are developed to their highest possible level. In sprinting, the limiting factor for performance is power. So the goal is to maximize the athlete's reactive power, starting power and acceleration power and their ability to maintain that power throughout the course of the entire race.
Now that the limiting factors have been identified, the performance coach can design the training objectives of the program. Since maximizing power is vital to sprinting success, the training objectives should be to focus on increasing each athlete's maximal strength, reactive power, starting power, acceleration power and power endurance. The first step is to increase the athlete's maximal strength; because power, and therefore speed will be severely limited without first developing a solid strength base.
Model of a year long, periodized training program for a collegiate sprinter designed to maximize power and therefore, speed.
Improve specific power components (Limiting factors)
Improve specific power components (Limiting factors)
The following example cannot cover all variations possible for the track season. This model is designed around the main competitions in winter and summer. Each coach and team will have certain meets they may want or need to peak for. Therefore, it is critical for the performance to know their schedule and design their program to peak his/her athletes for those meets/events.
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Shawn Dassie, MS, CSCS
Sprinting Pro Trainer
Director Of Physical Enhancement
Siouxland Acceleration: Fitness & Athletic Enhancement