Sprinting Program Advice

Training Powerlifting
1

Alright, here’s the deal. I’m a martial artist and I’m looking to revamp my energy system training. What I’ve been doing is: jog - 5 min, sprint - 30 sec/ jog - 90 sec (6x), jog- 5 min. I had been doing this 3x per week on off days.

Now I want to do more sprinting oriented workouts. I was thinking 400m sprints (ala CT’s Running Man article) on my 1st off day, but I’m not quite sure what I should do on the other two off days. I’d like to maybe do some shorter distance sprints, but I don’t know what distance or how many reps to do. Can anyone point me in the right direction?

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[quote]jojotheloner wrote:
Alright, here’s the deal. I’m a martial artist and I’m looking to revamp my energy system training. What I’ve been doing is: jog - 5 min, sprint - 30 sec/ jog - 90 sec (6x), jog- 5 min. I had been doing this 3x per week on off days.

Now I want to do more sprinting oriented workouts. I was thinking 400m sprints (ala CT’s Running Man article) on my 1st off day, but I’m not quite sure what I should do on the other two off days. I’d like to maybe do some shorter distance sprints, but I don’t know what distance or how many reps to do. Can anyone point me in the right direction?[/quote]

I read somewhere an evaluation of 400 meter sprinter’s training. The research showed three basic things worked well:

  1. Repeat 400 meter runs with a pre-set recovery time like the running man program. This is for lactic acid training.

  2. 300 meter runs with full (5+ minute) recovery. This takes you right up to the lactic acid threshold and so is supposed to work ATP, CP.

  3. 150s for pure speed. These are supposed to be done with full recovery. One specific recommendation was to start jogging, not full bore, just build up some speed for the first 50-80 meters and then try to accelerate to full speed from that point.

Also, how long are the matches? I know that despite all the fancy protocols, boxers still hold to the long run. One idea is to try to maintain a 7 minute mile pace for the length of a match-including breaks. This happens to be a rate of work output about equal to full speed sparring.

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Thanks for the info.