100m Sprint

[CupraZ]

Ive been weight lifting for about 7 years now and competed in several survival runs but I want a new challenge. Ive always like to watch 100m sprints but never had the idea to try it myself but this is gonna change. The problem is I dont really know what to do or were to start so thats why I started this thread, so I can get some pointers.

Can someone help me to get started with a good workout program?

Can someone help me to find some good articles or websites were I can find some good information?

[erutter11]

The 100M dash is by far the flashiest of the track events. If youre really looking for a challenge, trying to excel in the 400M would be the most difficult.

For example (100M):

-Change from sprint to jog every 100M for 2 laps. Rest 5 minutes and do it again.
-Have a 20 second jog period between each sprint. The sprints should be for 10, 15, 20, 30, 45, 60. Take a five minute break and work your way back down.

Hope that gets you started!

[CupraZ]

The 100M dash is by far the flashiest of the track events. If youre really looking for a challenge, trying to excel in the 400M would be the most difficult.

For example (100M):

-Change from sprint to jog every 100M for 2 laps. Rest 5 minutes and do it again.
-Have a 20 second jog period between each sprint. The sprints should be for 10, 15, 20, 30, 45, 60. Take a five minute break and work your way back down.

Hope that gets you started!

Thanks for the help, I will first try to get a reasonable time for my 100m after that I will see but atm I will specialize in the 100m only.

What about strength training? What type of training would be best suited?

[johnmaha31]

http://fortismag.com/sprints.html <--- for sprint training

As for strength training I would go with low rep (<5) to build explosiveness for acceleration on exercises like: squats, cleans, deadlifts, and push presses

If you find you have trouble maintaining your top speed for the entire 100m you can add some higher rep (10+) squats, lunges, legpress, etc

Also you can try these hamstring workouts as most people of quad dominate and their hamstrings are a limiting factor in speed
http://fortismag.com/hamstrings.html
stiff legged dead lifts are also good for hamstrings

good look and train hard

[bench_press_man]

http://forum.bodybuilding.com/showthread.php?t=6742591
The stuff in that thread looks really good actually, why is the user banned who made that?
Also continue progressing your squat and improve on power cleans, add in plyometrics and you need to start doing proper speed work.
A good 30 minute warm up, then the workout would be:
3x10m 3x30m
So the above is the acceleration part.
Then the main part: 6x60m

So its, 3x10m/3x30m/6x60m.
The recovery time inbetween the 60m is full, or 6 minutes. The recovery time for the shorter runs can be 1-2 minutes only for now.
Another workout you could do is something like 5x10m/10x20m/6x40m and put the focus on acceleration. Over time your doing a short to long working up to 80m sprints and eventually speed endurance work which is 120-150m. The recovery time for any speed work thats over 60m is always high regardless of your level, but under 60m it doesnt have to be full right away because you want to build your body first.
Hill sprints and sled dragging are great as well to use all that strength you've built over the years.

Two things now, first off build your 300m time and do lots of tempo all year at 50-70% speed on recovery days for general fitness. Your 300m time should be improving at the same time your doing short sprints (10-30m), so this is the first phase of training. Sprinting form should be improving as well.

[CupraZ]

What about powertraining like power cleans/snatches etc.

And how do I incorporate weight training into my sprint training?

For example when I train 2-3 days a week for sprinting I can imagine my legs already got plenty of work so doing some extra stuff in the gym could overtrain them..?

And what about upperbody training. Is this still important while training for an 100m dash?

[bench_press_man]

What about powertraining like power cleans/snatches etc.

And how do I incorporate weight training into my sprint training?

For example when I train 2-3 days a week for sprinting I can imagine my legs already got plenty of work so doing some extra stuff in the gym could overtrain them..?

And what about upperbody training. Is this still important while training for an 100m dash?

Power training yes should be done, once a week for cleans/snatches/jerks.
Weight Training you would do right after your sprint work. So something like this would like fine:

mon: speed/weights
tues: tempo
wed: speed/weights
thurs: rest
fri: tempo
sat: speed/weights
sun: rest

Weights being done after always, now for the reason that you have a heavy work load, make sure your calories are very high, 25 calories per pound, at least 1g protein per pound of body weight or 1.2g. You should be taking creatine monohydrate at 5g per day to help provide the neccesary ATP to complete your lifting workouts at 100% power. The lifting sessions can be full body, once every 4 weeks though I would take 3-4 days off to recover. Having a whey shake + carbs inbetween your workouts (speed/weights) would be good and of course a post workout is very important.
Anyways very important you keep jumping/speed/weights on the same day on not day after day, so you allow your body to recover from high stress work.

EDIT: Forgot two of your questions, no you will not over train using what I just told you provided you are getting enough sleep and enough calories/protein. Upper body training is very important, keep doing bench press/rows/core training.

[CupraZ]

Great info guys. If anyone has more info please share it. I'm looking to get as much info as I can get

[aggiedecathlete]

One even I compete in is the 100M so i can tell you exactly what my coach tells me at the college level. Its not a flat out full speed run. You are building to full speed through 60m and at that point you should just stay relaxed and maintain. My sprint training practices consist of accelerations from a crouch (2X10,2X20,1X40), another day would be buildup runs(2X40,2X50,1X70), and finally another day of endurance(300,250,200,2X150), also regular weight lifting of snatch(5X6) deep squat(5X6) and bench(5X6). Also lots of stretching to prevent injury in this explosive event. Hope this helps.

[CupraZ]

One even I compete in is the 100M so i can tell you exactly what my coach tells me at the college level. Its not a flat out full speed run. You are building to full speed through 60m and at that point you should just stay relaxed and maintain. My sprint training practices consist of accelerations from a crouch (2X10,2X20,1X40), another day would be buildup runs(2X40,2X50,1X70), and finally another day of endurance(300,250,200,2X150), also regular weight lifting of snatch(5X6) deep squat(5X6) and bench(5X6). Also lots of stretching to prevent injury in this explosive event. Hope this helps.

thanks for the info. Could you give me an example of your weekly trainings protocol?