Training Program Protocol For a Sprinter

[Sportsmedjosh]

Alright people lets put all your knowledge and experience to the test and see how you would construct a exercise prescription for a short distance sprinter. I feel that this could be very informative and useful for all of us on here. I'll post my plan this weekend.

[shawnyboy]

when i sprint while running i sprint at 12 mph for 1 minute, walk for one minute...thats considered one rep...i usually do 10-12 reps

[Sportsmedjosh]

The exercise prescription will be comprised of the following components; Warm up which will be very slow and sport specific it’s purpose will be to increase blood flow to the muscle increase temperature of the area being exercised and increase joint mobility. The stretch will be slow sustained and sports specific, it’s purpose will be to allow the athlete to achieve the desired range of motion for the mechanics of the exercise. The callisthenic portion will be comprised of a ballistic component, which will also be sports specific push ups, vertical jumps this will further increase muscle temperature. Care should be given at this stage to avoid overloading. The main portion will be the component skill which would throwing a baseball, free throws, swim turns or in the case of our subject coming out the blocks since she is a sprinter, running should be done near 85-90% of Vo2 max or as high as possible. The purpose of this is portion is to refine coordination and to develop better neuromuscular patterns. The last part of our workout will be comprised of a cool down which would be dependant on the nature of the sport. The cool down should be conducted immediately following the training session, and be relatively low intensity. Since the activity is of a low intensity it can be concluded that it will be a active cool down instead of a passive cool down which would be a complete stop of activity. The benefit of the active cool down is that is will prevent blood pooling while metabolizing circulating lactic acid for our sprinter. The length of the of the cool down also depends on the nature of the exercise being performed.

While developing a strength protocol the following factors must be examined in program design; duration, frequency, mode, and intensity. For the purpose of this post I will use an elite athlete such as our example. athletic the intensity that our sprinter trains at is dependent on; heart rate, blood lactate levels and training pace and velocity.

Since my subject is an elite athlete I would also look into putting a periodization system of training. Which would be broken down into four distinct phases preparation phase, first transition, competition phase, and second transition (active rest).