Sprinter Workouts – Week 4 General Prep Phase

As we enter week 4 of the season, we are starting to increase the volume and intensity of the work for our sprinters.  We continue to focus on the proper mechanics of acceleration – aggressive arm action (driving elbows down and back, hands going back behind the butt), big first step out of the blocks or 3-pt. stance, powerful strides driving the ground down and away, and accelerating at a 45 degree angle.  It’s harder than you think to break old, well-engrained, but bad habits of running!  Our athletes really have to focus on what they are doing when we do our sprint drills.

Our workouts for the week:

Monday

• Aerobic conditioning day -  5-8 X 200M @ 75%

Tuesday

• Speed day –  7-10 X 30M out of blocks, 2’ rest. 
• Plyos, core, strength

Wednesday

• Aerobic conditioning – 12 X 100 @ 75%, 1’ rest
• Core, strength

Thursday

• Speed endurance day – 3-4 X 30/30/30M from diff positions, 3-4’ rest.  10 tuck jumps at end of each set. 
• Core, strength circuit.  (Jog 50M after each.)

Friday

• Aerobic conditioning  - 2 X 3 X (200+100M) @ 75%.  Walk 50M after each.  2’ rest between sets.
• Core, strength