First week-10x10m (is 100m volume)/rest 90 seconds between sprints
Week 2- 12x10m
W3 14-16x10mt
W4(unload) 10x10 mt
Is good for improvening acceleration?
It’s a Reverse Periodisation Model.
It works best with trainees that tend to have experience with sprinting. It will work, to a degree, but if acceleration is your goal, make sure you’re strength training is in order.
Explosive lifting, Start strength and Plyometrics are all important here. If you’re already doing them, then this may be a good supplement.
It seems to me like 10m is not much…in a full-out sprint, you would accelerate for much longer than that…When I ran track, we used to do accelerations over 30m for the specific part of our warm-up…I haven’t looked this up or anything…but I will…
Anyone else have any input?
That’s a matter of opinion.
When I was coaching HS and college track
I had my sprinters work on distances as shorts as 10m and as long as 600m.
The 10m sprint is so short that it forces the sprinter to accelerate a lot faster than they normally would.
Hesitation is blown out of the water When you have that short of a distance to get to cruising speed.
A lot of sprinters who are bad starters neglect it even when training head to head as they feel they can run someone down after the initial start.
When you put them head to head with only a 10m window it changes how they will react to the gun.
We used it alot in training to get out of the blocks, even for the 400 runners, where getting behind early can kill you.
Oh how I miss coaching…
For starters:
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10x10m seems like a lot of volume. Be sure your performance isn’t falling off around reps 8, 9 or 10. You want to run faster, not just wear yourself out and make it harder to recover for next workout.
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Acceleration lasts up to 30m or 40m. So you should be doing these runs as well, unless you only move 10m in your sport.
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What are you doing the rest of the week? Like Rob said, heavy and explosive lifting will be an integral part of your plan.
Here’s one suggestion for you:
WK 1:
3 x (10m, 20m, 30m w/walk back) w/3m
WK 2:
4 x (10m, 20m, 30m w/walk back) w/3m
WK 3:
5 x (10m, 20m, 30m w/walk back) w/3m
WK 4: Unloading
2 x (10m, 20m, 30m w/walk back) w/3m
Isn’t better:
Week1- 5(10m, 20m, 30m w/walk back) only 45 esocond rest between reps
W2-4(10m, 20m, 30m w/walk back) -60 seconds
W3-3(10m, 20m, 30m w/walk back) 90 seconds/rest
W4-2(10m, 20m, 30m w/walk back) 120-180 seconds rest
for to increase in every week the Intensity(increasing rest between reps of 10.20 and 30 metres)?
What’s Reverse Periodisation Model?Waht are others type of Model?
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Reverse periodization is when you start with short distances (ie. 10-40m) then progress to longer ones (ie. 100-400m). This is opposed to the traditional sprinting model of jogging for miles and miles and gradually shortening the distances. Reverse periodization is what Charles Francis and Ian King endorse, as well as myself.
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That first mesocycle(weeks 1-4) would be kind of like an “accumulation” phase and then weeks 5-8 would be the “intensification”. The goals of the accumulation would be to practice form and build up your speed endurance. Then in the Intensification phase, you run longer distances (40m - 80m) and gain the most speed.
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3m of rest might be a bit much, but I would recommend more than 45sec, just to be sure that you’re fully recovering. So let’s agree upon 90-120sec. When you get to phase two, then you can lengthen out the rest intervals, but they’ll be more like 4-10min.
So here’s is my revised suggestion:
WK 1:
3 x (10m, 20m, 30m w/walk back) w/90s
WK 2:
4 x (10m, 20m, 30m w/walk back) w/90s
WK 3:
5 x (10m, 20m, 30m w/walk back) w/2m
WK 4: Unloading
2 x (10m, 20m, 30m w/walk back) w/2m
WK 5:
- 1 x 10m w/2m
- 4 x 30m w/2m
- 2 x 50m w/2m
WK 6:
- 3 x 40m w/3m
- 3 x 60m w/3m
WK 7:
- 2 x 40m w/4m
- 2 x 60m w/4-5m
WK 8: Unloading or another Max Speed
- 1 x 40m w/5m
- 1 x 60m w/5m
Let me know what you think. Also, feel free to give me some more information about your goals and other aspects of your workout.
Nathan and others thanks,
but if my objective is to improve the release from the 2 to the 35 metres(and not the 40-60 meters), which must be one corrected Peridizazion?And me can councils like training the Sprints-endurance?
How training sprint(2-35mt) in Season-phase?
That could be effective in a properly designed sprinting program. Reveres peridization is a very effective option but not always the best option.
It is very hard to help you with out knowing your goals, sport, training age, ext., ext.
I’ll give you some speed stuff that my coach wants us to do over the summer.
Here’s some:
2 sets of 10x60m(85%) Jog Back
2 sets of 10x50m
What’s your opinion on…Cycling of sprint-work in Preseason?
A. Volume (setsXreps), of each bodypart/ motor pattern/ whole body
B. Intensity measured as 1RM percentage or ma speed(for sprint-work)
C. Density which is AXB divided by time of workout.
D. Motor Pattern learning - new, complex excersize/ that require learning, are more intense in the D category, and must be less intense in the others.
the basic periodization goes:
(4 is greater then 3, not nesscerily by the same factor as 3 from 2.)
A | B | C | D
2 | 2 | 3 | 4
4 | 3 | 2 | 3
3 | 4 | 4 | 2
1 | 1 | 1 | 1
(every 4 weeks is a cycle, you change your exercise and thus the D column is descending linearly, the 4th week is a taper week)
you should change the exercises in the accomulation phase of you program (pre-season)
also note note that you can have a different cycling approach to each bodypart/ motor pattern and to the toatl work, simultanously.
thats realy the basic russian scheme, and from here you can change anything. cycle length, waving of parameters, the jumps in parameter changes, etc
Bump!!!
You’re getting a tad too abstract…I’m not really sure what you’re asking.
Could you list your goals and when you’d like to achieve them?
From what I can see your saying is that you want to build a track workout similar to the respects of ideal body building type workouts where you focus on seperate things, and allow plenty of chagnes to help your body not adapt. Not sure if thats waht you mean but your going to need to clarify. On a side note, you kind of want to spend time or specific things or a certain section of your race if your in a competition phase, that way when it comes time ot execute you’ll react rather than having to think about what to do in that part of your race.