Sprinter Workouts – Week 3 General Prep Phase

We’re in week three of our general preparation phase of the season.  Still working on pretty general strength, conditioning, and developing proper acceleration mechanics.  Those of you who watched the video from the email link that went out last Friday saw what proper acceleration mechanics look like.  We’ve got a ways to go, but will work on it every day during dynamic warm up to our speed days. 

The Shrine Invitational served a few purposes for us at this point in our season – 1) it gave us a baseline for the kids, 2) it provided an opportunity to get in a good speed endurance workout – most of our sprinters did 100/200 or 200/400, and 3) it gave the kids some competition, which is always fun.

This week we’re going to do three speed days – a little more quality work since the weather will be really nice and we don’t have another meet for three weeks.

Here is what we’ll be doing this week:

Monday – Speed day

• 7-10 X 25M from diff positions, 2-3’ rest.  Focus on driving down and pushing ground down and away, aggressive arm action.
• Plyos, strength

Tuesday – Aerobic conditioning day

• 2 X General Strength Circuit of 10 exercises (50M jog after each)

Wednesday – Speed endurance day

• 3-4 X 25/25/25M w/ 10 burpees, 3-4’ rest.
• Core, strength

Thursday – Aerobic conditioning day

• 5-8 X 300M @ 75%, 3’ rest  on football field. (We’re increasing volume and intensity a bit as they get in better shape.  This workout works well for both short and long sprinters.)
• Core, strength

Friday – Speed day

• 7-10 X 25M uphill (in neighborhood), 3’ rest
• Core, strength

Feel free to email me at tgorman@trademaster.cc if you have any questions.