hi guys, ive been training alot recently in my sprinting. i have a big competition soon in about 3 weeks. how can i get faster in just a few weeks. i am gradually getting faster but i want my speed just rite for that competition. please help me
Run hills and stairs
[quote]crazylegs89 wrote:
hi guys, ive been training alot recently in my sprinting. i have a big competition soon in about 3 weeks. how can i get faster in just a few weeks. i am gradually getting faster but i want my speed just rite for that competition. please help me[/quote]
sprint fast, work on mechanics and if you are coming out of the blocks, work on the start, most important. You may want to do some plyos as well but working on mechanics and getting your nervous system as efficient as possible to fire as many muscle fibers as quickly as possible as you can.
[quote]crazylegs89 wrote:
hi guys, ive been training alot recently in my sprinting. i have a big competition soon in about 3 weeks. how can i get faster in just a few weeks. i am gradually getting faster but i want my speed just rite for that competition. please help me[/quote]
Seeing that you have a very short amount of time before your competition you should think about tapering down your workouts. There is nothing worse than being over-trained for a competition (better to be slightly under-trained IMHO). I am by no means an expert but I have found that if you train really hard up until competition you’ll be disappointed with the results.
For what its worth, I use a periodization system that goes like this:
Wk1: Volume = 1 Intensity = 1
Wk2: Volume = 3 Intensity = 3
Wk3: Volume = 1 Intensity = 2
Wk4 (competition): Volume = .25 Intensity = 4
Since you only have 3 weeks I’d start at week 2 with a ton of volume and intensity. I do this to purposely over-train (just barely), and then the subsequent week to allow for super compensation (very little volume so that you can recover properly). Then week 4 would be your competition; obviously your intensity is high because your going to be doing an all-out sprint but you shouldn’t have any real volume to ensure that you’re as fresh as possible.
Like I said, I’m not an expert, but I used something similar to this with 2 cycles over an 8 week period and had awesome results (if you train too hard on week 2 you may need to reduce the volume and intensity of wk3). I’m not a sprinter but there is no reason you couldn’t adapt this to your sprinting work. Just food for thought. Good luck.