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How to Sprint and Sprinting workouts?

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ski-swagga
Posts: 5276 - Karma: 219
(posted this in a track thread and no one replied)

im just recently getting into track due to the fact that my 4x200 team has a great shot at beating our school record. i was wondering what the best training is for the off season and for sprinting period. my coaches dont know what their doing (they've admitted it before) and i need help. ive been watching these and doing what he's said to do: http://www.youtube.com/watch?v=qmErE5ogKJE&feature=channel
http://www.youtube.com/watch?v=6BmtGNjm7BE&feature=channel

so i'm wondering what you've been coached and what your favorite sprinting workouts are. :) +k for good answers
Jun 13 2010 12:36AM
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GayWolf420
Posts: 37680 - Karma: 123,634
i like to strip down to about no clothing and sprint across the field while my junk is flopping around.
Jun 13 2010 12:57AM
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Clevinger
Posts: 394 - Karma: 8
I'd get into shape aerobically before I even thought about speed workouts.
Jun 13 2010 1:25AM
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ski-swagga
Posts: 5276 - Karma: 219
word, but i think im fairly in shape aerobically, but that's a good point.
Jun 13 2010 1:45AM
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ski-swagga
Posts: 5276 - Karma: 219
bump, and +k
Jun 13 2010 1:10PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Focus on stretching your hip flexors, and every muscle surrounding them. Do natural GHR's and increase your stride length. There are two major ways to get faster, increase stride length, increase muscular strength. If you do both, you'll be untouchable.
Jun 13 2010 1:21PM
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ski-swagga
Posts: 5276 - Karma: 219
thank you, but i must ask what are GHR's? but thanks alot 10/10.
Jun 13 2010 2:30PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Glute Ham Raises, not prone leg curls, Glute Ham Raises.

You don't need to be able to pull yourself up, just to slowly lower yourself down. Keep things loose, and you'll be fast.
Jun 13 2010 3:24PM
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MCIRONCOCK
Posts: 3094 - Karma: 30
http://www.youtube.com/watch?v=44DAxF6bneY

Clicky button don't not work
Jun 13 2010 3:28PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
http://www.youtube.com/watch?v=trvd6vsIE2o


This is a better example, it shows the full range of motion, and the kid's hammies are strong enough to where he can pull himself up.
Jun 13 2010 3:32PM
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DJ_Pauly_D
Posts: 1043 - Karma: 42
I like to do alot of HIIT when i want to train my cardio ...  http://en.wikipedia.org/wiki/High-intensity_interval_training
Jun 13 2010 3:41PM
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ski-swagga
Posts: 5276 - Karma: 219
awesome, ill definately be doing those. +k :)
Jun 13 2010 3:42PM
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ski-swagga
Posts: 5276 - Karma: 219
anyone else??
Jun 13 2010 10:54PM
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Clevinger
Posts: 394 - Karma: 8
How fit are you, exactly?
Jun 13 2010 10:56PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Might I ask where you're located?

If you're anywhere near New Jersey or Ohio I can get you some serious legitimate help.


If not, look into a Prowler.
Jun 13 2010 10:58PM
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ski-swagga
Posts: 5276 - Karma: 219
i can run a 5:45 mile. Im not fat but not world class. haha
Jun 13 2010 11:03PM
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ski-swagga
Posts: 5276 - Karma: 219
Im from northern Wisconsin, basically in the middle of nowhere. thanks for the offer. :) and prowler? (im sorry, i dont really know too much track lingo.)
Jun 13 2010 11:07PM
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Clevinger
Posts: 394 - Karma: 8
Aerobic fitness is going to make everything else a lot easier for you. In the 200 at your level there's probably going to be a fair amount of speed degradation. Also, girls think that a big VO2 max is sexy.

Where are your times for the 200 now?
Jun 13 2010 11:09PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
http://asp.elitefts.com/qa/default.asp?qid=44462&tid=110


One of the best lower body conditioning tools ever created. You obviously aren't going to have the cash flow to buy one just for yourself, but talking your school into getting one might work. People always underestimate how difficult it is.
Jun 13 2010 11:09PM
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ski-swagga
Posts: 5276 - Karma: 219
haha word. ive never actually took track seriously during our season until after our regionals when my team qualified for sectionals so i never ran the 200 in a meet but im assuming im around a 26, and i want to get down to a 24 at least. im not sure how hard it is to drop 2 seconds off of a 200. But i definately have the drive to train until next season.
Jun 13 2010 11:16PM
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JakeAssBeatClap
Posts: 6673 - Karma: 2,537
how to sprint...










run fucking fast.







sprinting workout...










run fucking fast



its running buddy... not too difficult
Jun 13 2010 11:19PM
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ski-swagga
Posts: 5276 - Karma: 219
wow that's pretty badass ill talk to my coach, but a problem is that our track team gets $50 for equipment each year..
Jun 13 2010 11:20PM
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charmander
Posts: 10636 - Karma: 373
26 is kinda slow, your cardio is probably decent, our fast sprinters can barely run a mile, my mile is like a 5:20 and my 200's are about 24.5 or so, but im not really a sprinter.

2 seconds is a shit load, id just say lots of interval training and core
Jun 13 2010 11:22PM
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Black-Bandanna
Posts: 6680 - Karma: 1,603
You don't know what you're talking about, so stop talking about it. I posted in some advice in another thread about a kid trying to get faster. I'm too tired to find it right now, but I'll look tomorrow.
Jun 13 2010 11:23PM
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Darth_Veeder
Posts: 1054 - Karma: -26
Wind sprints, look em up, shit is dang good.
Jun 13 2010 11:24PM
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ski-swagga
Posts: 5276 - Karma: 219
alright word, +k. thanks for the advice!
Jun 13 2010 11:25PM
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ski-swagga
Posts: 5276 - Karma: 219
Will do +k
Jun 13 2010 11:26PM
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ski-swagga
Posts: 5276 - Karma: 219
it'd be greatly appreciated. :)

(triple post)
Jun 13 2010 11:27PM
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ECB
Posts: 6991 - Karma: 622
Yes, I want to fuck your icon.

As for advice, I ran indoor one year, and out door for two years, and xc for one year. I lost speed in sprinting throughout xc, but I was the faster sprinter on the xc team by far. So don't run long distances a lot! My workout for outdoor when I wasn't in school was:

Stretch
Start with a mile warm up jog.
Stretch again
Speed workout (depending on your race) 4 400s, 4 300s, 4 200s, 4 100s (maybe you will do 300, 200, 100, 80s since you're running 200)
Then I would jog a lap or two slowly
Then either using strength shoes (jumping shoes, which if you don't own, you can make yourself very cheaply....you own them??) or weights
Then jog a little more
The sit ups/pushups
The stretch to end (I stretched with a rope)

That was my weekend workout, it worked pretty good, and I got faster in sprinting. Hope that helps.
Jun 13 2010 11:30PM
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babujib
Posts: 5039 - Karma: 104
do some cleans too, do explosive workouts.
Jun 13 2010 11:32PM
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Clevinger
Posts: 394 - Karma: 8
My advice would be to start with some hill workouts. Not complicated, but not easy either. Focus on quality, but you want a decent degree of muscle fatigue. I haven't run with you so I'm not in a position to send you an exact workout schedule but I can tell you that bustering 50-80 meters up a big fuck-off hill will make you faster.

26 isn't exactly blistering, but the good news is that you'll drop that time fast. This time also tells me that you need to be focusing on fairly basic and running-oriented workouts to build your speed. Plyometrics and core work won't hurt, but running needs to take priority.
Jun 13 2010 11:38PM
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ski-swagga
Posts: 5276 - Karma: 219
awesome, ill try this also. and no i do not have jumping shoes. this is going to help a lot. 10/10 for a great post.

(+k to babujib also, thank you.)
Jun 13 2010 11:38PM
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ski-swagga
Posts: 5276 - Karma: 219
word dude big thanks. i have a hill in mind that would be prefect for this. im getting super stoked to get faster! :)
Jun 13 2010 11:42PM
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ElbridgeGerry
Posts: 5902 - Karma: -27
<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/I9gfyuINhXA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/I9gfyuINhXA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>




Embed is being a fuck


Basically, first time you look at that video. Look at the athletes hips, second time look at the athletes knees. Do you see anything explosive about that? No, you don't. Fact of the matter is, powercleaning is a sport in and of itself. Doing something badly is almost as counterproductive as doing nothing at all.

Her's an excerpt from DeFranco's training.


'The reason that most non-Olympic weightlifters aren’t great at the Olympic lifts is usually because they aren’t strong enough in the right places. After assessing an athlete’s power clean or power snatch form, I usually conclude that their technique flaws are due to a lack of hamstring, glute and low back strength. This assessment usually means that I end up prescribing more deadlift variations, reverse hyperextensions, glute-ham raises, pull-throughs, etc.

This is called the training economy. Getting stronger in the deadlift, reverse hyperextension and glute-ham raise will improve your power clean, but it doesn’t work the other way around. Basically, I choose the exercises that give my athletes the best "bang for their buck." Another benefit of my "economical" exercises is that they're much less stressful on the wrists, elbows and shoulders compared to the Olympic lifts.'


Powercleans really are not the be all and end all for explosiveness, not even close. A trap bar deadlift jump off a 4 inch box? box squatting with bands? that's how you get fucking explosive.


Jun 13 2010 11:45PM
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ECB
Posts: 6991 - Karma: 622
http://www.footlocker.com/catalog/productdetail/model_nbr--38557/sku--2002&SID=8732&inceptor=1&cm_mmc=SEO-_-Feeds-_-Froogle-_-null#sku=2002&size=16.0

those are jumping shoes, sure you've prolly seen them.....

my dad made his own pair, what you do is get a decent pair of athletic shoes, and get another pair, maybe old shoes. On the old pair, cut the front bottom off and then crazy glue it to the bottom of your other pair. This might not make sense, but if you look at the picture and try to understand what I said, its your 30-40 option haha
Jun 13 2010 11:45PM
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andreweckels
Posts: 594 - Karma: -4
arobic won't help you much and long distance running will only deplete your fast twitch muscles.

lengthen your stride and work out your legs
Jun 13 2010 11:46PM
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ski-swagga
Posts: 5276 - Karma: 219
word dude, i have a friend with those so i might be able to borrow or even buy cheaply. Those will be awesome. thanks a ton!
Jun 13 2010 11:56PM
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ski-swagga
Posts: 5276 - Karma: 219
word, ill def be looking into weight training this summer. thank you a bunch.
Jun 14 2010 12:02AM
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Clevinger
Posts: 394 - Karma: 8
Here's a bud in clear need of nipping.

Running and building up a basic degree of fitness will not hurt your times at this point, quite the opposite. I don't want you working out at the gym all the time but I don't want you training with the ladies at the Running Room either. I want you to be able run 3-4 days a week for 20-40 minutes at a reasonable pace without issues. You need to be running pretty consistently so that all this sweet strength training you're doing (and I want you doing it) can really help you as a runner. Speed workouts aren't going to be any good if you're dying on the warm-up.
Jun 14 2010 12:05AM
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ski-swagga
Posts: 5276 - Karma: 219
how much is too much aerobic work though?
Jun 14 2010 12:07AM
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ski-swagga
Posts: 5276 - Karma: 219
ha word dude. sounds like a good program. :) and u a trainer of some sort?
Jun 14 2010 12:09AM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Any steady state cardio that exceeds probably an hour, is gonna be catabolic. Notice how marathon runners are skinny as fuck? It's cause their body eats muscle in order to make it as efficient as possible. Less muscle=less muscle needing oxygenation. 100/200 runners thankfully don't have to contend with this. Do conditioning, get fit, just don't run for an hour and 45 minutes because your coach told you it'll make you better. Like the other kid said, fast twitch muscle fibres is what you're going to want to recruit, running long distances, even things like a mile..are going to do the opposite.
Jun 14 2010 12:11AM
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ski-swagga
Posts: 5276 - Karma: 219
so you're saying i shouldnt run a mile as a warmup?
Jun 14 2010 12:14AM
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Clevinger
Posts: 394 - Karma: 8
I'm an athlete, but a middle-distance guy. My race is a tough balance, so I try to know what I'm doing.

24's a good goal, generally a benchmark between fast and slow people. How old are you?
Jun 14 2010 12:17AM
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ski-swagga
Posts: 5276 - Karma: 219
i see word, i basically want 24seconds because if everyone on my 4x2 runs that we get the school record (i know easy record). and i'm 16 so i have 2 years :)
Jun 14 2010 12:24AM
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Alex_G
Posts: 11902 - Karma: 1,019
ha i ran track for a black high school for 2 years, so i kinda know what im talking about.

mondays- do a 500 breakdown which means run a 500, 400, 300, 200 100, and then go back up to 200, 300, 400, and finish at 500 (all at around 75%)

tuesdays- take it a little easier cause you did a 500 breakdown the day before, jog a mile or something and work technique

wednesdays- do more hard conditioning but not as bad as mondays do like 4 200's

thursdays- work on technique like starts/getting out of the blocks and baton passing

friday- chill, have a light day.

rest saturday & sunday
Jun 14 2010 12:35AM
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ski-swagga
Posts: 5276 - Karma: 219
word dude, +k seems like a legit program.
Jun 14 2010 12:40AM
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ElbridgeGerry
Posts: 5902 - Karma: -27
Do mountain climbers into sprint starts, get a good sweat on. Running a slow ass mile doesn't really get you warmed up the way you wanna be warmed up for running fast as hell.
Jun 14 2010 8:04AM
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ski-swagga
Posts: 5276 - Karma: 219
i see makes sence. thanks!
Jun 14 2010 1:51PM
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dwgreene14
Posts: 69 - Karma: 10

Like someone said try to lengthen your strides. I think one good exercise is like 10 squat jumps then around a 50 ms sprint. Your conditioning needs to be well enough to not excited, but a 5:45 is bad for sprinters. really work on explosiveness. That will be the key do NOT do to much distance that will shoot your sprints. Also lifting helps a lot and a really strong core.  Watch videos on form thats almost as important as the actual sprint at high levels of competion. Strech a lot and stay hydrated, and stay loose during sprints

sparknote: explosiveness, and form are key

Jun 14 2010 4:27PM
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ski-swagga
Posts: 5276 - Karma: 219
gracias, +k :)
Jun 14 2010 4:58PM
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