How often should you sprint?

When trying ot increase my acceleration how often would you guys suggest I sprint a week. I ran a 4.6 40 a couple years ago and I am wondering how to improve that. Thanks

I do it twice a week. I honestly can't do it more than that even if I tried because I'm squatting, plyos, and oly lifts as well. All that is really tough on the knees as well, not to mention CNS fatigue. Sleep and eat well to maximize your recovery.

[QUOTE=madeira17;426913381]When trying ot increase my acceleration how often would you guys suggest I sprint a week. I ran a 4.6 40 a couple years ago and I am wondering how to improve that. Thanks[/QUOTE]

Sprinting is very very taxing on the body so I wouldn't be doing it more than 2 x a week - and even then do not max out when you do it...i.e run maybe 5 x 20m one day then the next 3 x 30 and have between 5-10mins break between sprints and then re-test maybe every 6-8 weeks. Even if you want you could do some start tests i.e 5 x 5m's etc etc - plenty of things you could do.

Just think of it as a max effort exercise - you wouldn't go for a new max on bench 2 x a week lol - and sprinting is more taxing on the body than benching.

Long breaks between sprints, and don't max out!

[QUOTE=EVO-PT;426975291]Sprinting is very very taxing on the body so I wouldn't be doing it more than 2 x a week - and even then do not max out when you do it...i.e run maybe 5 x 20m one day then the next 3 x 30 and have between 5-10mins break between sprints and then re-test maybe every 6-8 weeks. Even if you want you could do some start tests i.e 5 x 5m's etc etc - plenty of things you could do.

Just think of it as a max effort exercise - you wouldn't go for a new max on bench 2 x a week lol - and sprinting is more taxing on the body than benching.

Long breaks between sprints, and don't max out![/QUOTE]

Awesome thanks a lot for the advice

[QUOTE=madeira17;426913381]When trying ot increase my acceleration how often would you guys suggest I sprint a week. I ran a 4.6 40 a couple years ago and I am wondering how to improve that. Thanks[/QUOTE]

40 metres is mainly about accelaration, therefore it would be benefitial to carry out some explosive excersizes. Weighted squat jumps would be a good one. If I was really desperate to improve, I would find a large tyre and a 10 metre stretch of rope and do 20 metres sprints dragging the tyre behind me. You could also trying pumping your arms as you would whilst sprinting and hold dumbells.

I would focus on these excersizes 3 times a week if I wanted to imrove, but pay attention to your body and ensure you rest, stretch and refuel to avoid injuries.

I would suggest 2-3 times per week depending on your body type and how you recover. I would also suggest doing plyos and building some foundation in your legs before you start to get on a strict sprinting schedule.

5 days a week



but I'm on a track and field team soooo......

[QUOTE=zpaintballer;427347521]5 days a week



but I'm on a track and field team soooo......[/QUOTE]

not all at maximum intensity, I assume.

5 days per week.
3 speed days ex. 20yd,40yd,60yd
2 speed endurance days ex. 150 meter, 180 meter, 200 meter

When I went through a speed training company called Acceleration .... they had us do treadmill stuff on day 1 & 3 and then day 2 would be plyo type stuff. There was a day off in between each of those so I mean like monday, wednesday, friday.

[QUOTE=TwiceTheSpeed;427137231]I would suggest 2-3 times per week depending on your body type and how you recover. I would also suggest doing plyos and building some foundation in your legs before you start to get on a strict sprinting schedule.[/QUOTE]

This is the best advice here!
It all depends on your body and how you recover, as well as what you do between sprinting days!