The sprinting article i found. Interesting stuff
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You’re like the main athletic dudes on this site that i know of (im referring to running and sprinting and stuff, there’s alot of athletic people on here)
So I’ve been doing 10 sets of sprints once per week, i started at 70 metres and I’ve progressed to 100m later today. Is ten sets too much? I feel myself really tiring out and becoming slower by set 5+ or so. My intensity has been good ar 70% and its hard to maintain it throughout the later part of the session. Im just trying to get more athletic/ faster with sprints and build/maintain some leg mass so i don’t know what works best for sprints .
I’ve gotten slightly faster over the last three weeks and better conditioned so its working i suppose. just wanted to get you guys with more experience opinion.
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Todays training
2hrs indoor volleyball at school
Afterschool
Warmup: jogging, band pull aparts, discus throws and some acl warmup stuff.
9× 100 metres 70% with one 90% set. ( pleased with the 90% sprint, wanted to see my speed)
It was bloody hot in the sun. After set 9 i was pretty much walking 
and not able to sprint so i didnt bother with the tenth set.
Session was good apart from sleep issues so not much energy. Sleep playing up again this week ( getting 5 hrs sleep a night for the last week and getting a little sick from it) really caught up to me today+ the heat so i drank tonnes of water which helped a little.
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You didn’t ask but here is my 2c worth. I don’t think 10 is too much but I would suggest 70m is a little long. I would do
- some acceleration training at 10 - 30m. Start like you would a race and accelerate to top speed by 10-30m, slow down gradually. Repeat 10 times.
- Then on another day do some speed training 40-60m 8 to 10 reps total 400m
- Then a third day would be resistance, hill repeats or stair runs. 30m x 10.
If you haven’t done any sprinting then build up to this like you would any program. Maybe to 5 sets for the first week then build up to 10 over a few weeks.
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Everything is always appreciated man!
I started at 70 and added 10 metres a week until 100m for progressive overload. Then i reset to 70m next week but with a higher % Intensity.
Its classified as a medium sprint apparently. Do you think i should drop the overload and just do like 50-70metres and try get faster at that?
I can add this in on another day. So one day is shorter acceleration sprints and one would be medium sprints. What do you think?
Dont have access to a hill or lots of stairs unfortunately. Also three sprinting days a week would maybe be too tiring i donno. I’d have to train 5 days a week including 2 MMA which il be starting next week or the week after. Thanks for all of that @simo74!
The acceleration sprints one day and the medium another sounds like a good plan. If you are doing other work then just skip the hills or resistance stuff and focus on the MMA
Sounds good.
Looks like a great plan from tnation. 70-100m is a short sprint.
I typically start with 10 x 100 m sprints, but it’s very structured. I start out running each one at 16 seconds. After number five, I take a 5 minute break and then finish with the final five. I take 1 minute of rest between sprints. My progression is to drop the times to 15 sec, 14 sec, etc. Everything else stays the same. That’s one workout for the week (and one of my favorites).
Day two is different. I would do a really good warm-up and do accelerations or fly’s. Accelerations are exactly what they sound like. I’d start from a dead stop, usually a three point stance, and accelerate all out to 10 meters, then 20 meters, then 30 meters, and possibly even 40 meters. I’d do two accels at at each distance. I’d follow that up with fly’s. Fly’s are running at top speed for a set distance. For example, I’d do them for 20 meters. I’d mark my starting point and build up to that. When I hit the “start” I was at top speed and maintained that for 20 meters and then coasted to a stop. I’d do four to six of those. I also did some plyometric work like single-leg hops, bounding, broad jumps, and med ball throws.
If I were to do this session now (starting out of shape) then I’d do this:
- Warm up including build up sprints reaching top speed
- Accels—2 x 10m, 2 x 20m but probably not at 100% effort until week three or four
- Fly’s—4 x 20m but probably only at 80-85%
- Overhead MB toss (like the bag over bar event at the Arnold Strongman) and maybe some lateral MB throws
Day three of the week might have fartleks or longer runs like 400’s.
I never ran track so my knowledge is from text books and my wife. She competed in the heptathlon at a D1 school so I’ll trust her experience. It seems that you don’t just go out and run if you want to get better at sprinting. You break it down into components. The 10 x 100m workout is “speed endurance”. You’re working on the ability to repeat and maintain your speed over and over. I think her college workouts were like repeat 200’s under 30 sec with 30 sec rest or something horrible like that. With the accels and fly’s you’re working on starts and maintaining form while running all out. You’ll feel slightly out of control on the fly’s. The reality is that none of us (maybe @adarqui) can run with 100% effort. Even if I go “all out” I’m only running at 85-90% of my capacity. The last time I tried accels and fly’s I tweaked my hammy! Our body does not like to go fast after years of less than fast movements.
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Sounds intense!
So you accelerate for ten metres , stop then ten metres again then accelerate 20 metres etc?
Thanks il be using that warmup- apart from the mb toss.
You seem pretty knowledgeable to me. Im surprised you never ran track. Thanks man btw!
You just accelerate to the 10m/20m/30m mark and then coast to a stop, walk back, and repeat. You’re only focusing on accelerating to top speed and you won’t get there at 10 and maybe even 20 meters.
That’s not the warm up; that’s the workout! Here’s my typical warm up at the gym on a track that’s about 270 m per lap:
- Jog one lap
- One lap of walking lunges, walking hamstring stretch (both pulling my knee to my chest and bending over and touching my toe), walking quad stretch, high knees, butt kicks, leg swings, hurdle step-overs forward and backwards (simulated because I have no hurdles), arm swings, and anything else that I feel that I need for the day. I do each one for 10-20m based on feel and also mix in some light jogging on occasion.
- One lap of run the straightaway and walking the curve. I don’t start all out. I start slow and build up to about 75% on the first straightaway, walk the curve, and then build up to 90-100% on the second one. The straightaways are about 80-90 meters.
If I was on a track then I’d do the following:
- 1 lap jog
- On a straightaway I’d do the above exercises but I do each for 20 meters. I use the markers on the track (and usually go 120 meters) and I’ll do lunges 20 meters, walking hamstring stretch 20 meters, jog 40 meters, next exercise 20m, next exercise 20m, stop, turn around and repeat on the way back. I’d do three trips like this covering 360m.
- Finally I’ll do three build up runs of 100 meters. I only hit top speed for about 10-20 meters on the final build up (I build up to about 75% and 90% on #1 and #2) and then back off and coast to the finish line.
10 sprints is a lot for any distance, in my opinion. Once you notice a measurable amount of fatigue, it’s usually time to wrap up the sprinting. Of course it all depends of recovery time and intensity. You said 70%. That might be doable for 10 reps given recovery time is sufficient . That’s a fringe sprint if you were to ask me. Kind of like a warmup.
I like 5 good reps for sprinting 100’s of 90%+. Anything after 5 turns sloppy, and slop is not good!
Most of my sprints are repeats, so only rest as much time as it takes to get back to your start position.
Sprints tax recovery in a big way. Keep that in mind!
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My mistake lol.
Looks like an efficient warmup to get everything going. Im going to buy a trundle wheel because i run on an oval across from the college (school oval) and i measure the metres with my steps. So two steps is roughly a metre or whatever and its a bit off id say.
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Is Google all over the place over there? I can use their maps and now there’s a measuring tool. Maybe you can find something like that and measure for free?
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I never thought of that! I dont know how accurate it will be though, also i run out of data alot so i wonder if thered an offline way of doing it. I’ve used running apps before and they measure your distance offline so il try that.
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Thanks for that @IronOne! I’ve only done 70% for the last month because I’ve never done sprint training before and instead of going all out and possibly tearing something i thought i’d get accustomed to it. Next week the % is being upped.
Il stop when too fatigued though! Something which i wasnt doing currently. It makes sense because the point of sprinting is to get faster, not train to be slow.
My manssss
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Yeh boi
https://www.instagram.com/p/BgH96kUnmrc/
Just got my CoC gripper + The hand bands. They also sent me a training guide and a letter from the company, and a 10% discount code for my next order. I’m impressed with the customer service. Looking forward to using it.
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Yesterdays food
Half a roast chicken
2 apples
2 bananas
Mac n cheese
Watermelon
×2 plates of grilled chicken, carbonara pasta, veggies
Some milk