My Sprint Training Ideas have been influenced strongly by the Speed Dynamics Philosophy and have been developed further by communication with Loren Seagrave. I recommend the latest Edition of Sportspeed by Dintiman, Ward & Tellez. It is avilable from T&F News.  


Important Training Principles for Sprints

Circuits for the trunk are performed about 2-3 times a week.
2-3 sets of :
10 Reverse Crunches hold at the top for count of 6 rest 30sec
25 Crunches rest 30sec
25 side crunches left( preferably in support machine)
25 side crunches right( preferably in support machine) rest 30sec
25 twisting crunches(10 each way) cannot be done in support machine) rest 30sec
10 Reverse Crunches hold at the top for count of 6 rest 30sec
30 back extensions rest 5min

I also recommend Medicine Ball throwing and catching to help stabilize the trunk.

Introductory Stability Program Exercises

1/ On Right side on elbow use trunk to lift body straight - Hold it for 30seconds
2/ On Left side on elbow use trunk to lift body straight - Hold it for 30seconds
3/ On back on elbows use trunk to lift body straight- Hold it for 30seconds
4/ On Front on elbows use trunk to lift body straight- Hold it for 30seconds
5/ Legs up on a chair and straight as possible laying on back use hamstrings to lift body straight- move steadily up and down 5 times
6/ On right leg squat as low as possible while maintaining a straight trunk hold for 15 seconds.
7/ On left leg squat as low as possible while maintaining a straight trunk hold for 15 seconds
8/Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilizing muscles to maintain your position. Do this for 1min.
9/Stand on right leg and balance but make it difficult by swinging your arms around in patterns. Use stabilizing muscles to maintain your position. Do this for 1min.

Repeat once
 

The theory exists that it is better to develop maximum speed first then later in the season add endurance of that speed. Endurance work can be done but not work that involves all out efforts that could result in the athlete practising  poor form. Any kind of speed endurance work can especially as it becomes more intense result in decreased efficiency and maximum speed.

To develop maximum speed short distances are used ( usually involving an upper limit of  3-4s at maximum speed)
eg. 40-60m from a standing start, Flying 30m runs off a 25m leadin or
In & Outs& In eg.
25m acceleration phase breathing in slowly
10m at maximum effort breath held
20m at high cadence less effort breathout and in as final approach to next zone occurs.
10m at maximum effort breath held
Ease out

The athlete may build up to 12 runs in sets of 3-4 with minimum rest between being 3min and full recovery between sets.

Once the athlete reaches a speed plateau and seems to have difficulty moving to a new higher level. Then something different needs to be done. To gain speed the athlete can look in these areas

• Flexibility improvement - Especially in areas that may decreasec stride length.
• Lose Weight- If the athlete has excess weight losing it will speed them up. Lean body weight should be at least maintained.
• Become stronger in the Gym- Improving specific strength in the Gym should help the athlete become more powerful. Excessive bulk is bad, as is loss of flexibility. A program needs to be developed to suit the individual. The right program is needed for running the athlete has only so much time in the week and they need to recover for their high quality running sessions.
• Improve Power- The athlete could sprint up short hills, tow sleds, tow other athletes or run with a weighted belt. The recommendation is that the athlete when running resisted with the aim of improving maximum speed should not be slowed by more than 10%. The most recommended way to do this is with a weighted belt. They are comfortable and can even be worn all day. They help the athlete maintain a higher centre of gravity and may enhance the plyometric effect of the muscles. Towing a sled or hills may be better for improving strating power.
• Improve Plyometric effect of the muscles- Plyometric exercies are effective but the best ones are specific. They need to be built up slowly in volume and are effective.
• Increase Cadence- Overspeed Running is the icing on the cake and can have large gains in Maximum speed. It is however, accompanied by higher risk. The athlete should already have high levels of trunk stability and be running with good form. Any defect will be exagerated by overspeed and injury can easily occur. The are various ways for the athhlete to be assisted to  run at a speed above their natural maximum. The limitation is one that mostly involves Nerve Signal pathways that can be "programmed" to happen quicker. If the brain can get used to a higher cadence the athlete will have it without assistance. The danger factor is that the athletes posture can collapse, they could injure themselves in a fall if they can't keep up or they could pull a muscle becuase it did not relax quick enough at the higher cadence rate.
  Overspeed can be done by running down a very slight slope, running with an assisting wind or by being towed.
  I have had experience with the Speedbelt method of elastic surgical runbber tubing is steretching between two athletes and the back athlete towed from a standing start over 60m by another athlete. The aim once again is for the athlete to never exceed 10% faster than natural as there are no extra benefits and a very high risk of injury. One of my athlete capable of about 11.10 for 100m can run 6.70 from his first movement over 60m from a standing start. When towed he is running about  6.40-6.55. Start with 2 tows when the athlete is fresh and feeling good. Build up to larger volumes but always follow tows with at least 1 fast unassisted run while the athlete is fresh. One they start to slow from fatigue the session is over.

Lately I have structured most training weeks for a 100/200 athlete as
Mon- Recovery day - Gym 
Tue- Fast track session - eg Mixed warmup/ Drills/ strides/
3 x 3 x 60m Set1 Weighted belt 3.3kg Set 2 towed Set 3 Normal
Wed- Easier Day  Stability exercises Special stretching
Thu- Endurance Track session maybe 6 x 200 rest 5min at 80% effort - No fading maybe with 3.3kg belt.
Fri - Recovery day - Gym 
Saturday- Faster track session  ( Like Tuesday)
Sunday- Fitness work 3 x 3 x 300 at 75% effort / short rests - Not hard but in place of a slower aerobic run. Session to boost general fitness.    

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