Sprint workouts

[Ethan]

I have been drilling and lifting jumping maybe like 1 a week maybe 1 every two weeks depending. But i would also like to do some speed training too i guess complete the circle. And would like to get faster also.

also if anybody could give me an order do these workouts in like life upper body monday then drill, jump tues. lift leg wed. sprint on thrus etc............ thanks

[powerplant42]

Just got back from soccer practice... did a TON of sprints, because I lost most of the competetive drills we did, then one time my team couldn't get it all done in the time, then it happened again, then we finally got it done. ANYWAY, sprints aren't fun. You really need to push yourself in order to get anything out of it. If you're not near vomitting, or your legs aren't on fire, you haven't been working long enough/hard enough. My suggestion would be this: day 1, light upper body
heavy lower body
day 2, sprint cycles (pick a distance from 40 to 100 meters, then sprint it, walk it, sprint it, walk it, until you can't do anymore, then do one more. Then another. Then you're done.)
light lower body
day 3, rest/stretch
day 4, plyometrics
heavy lower body
day 5, light upper body
day 6, sprint cycles
day 7, rest/stretch
Make sure you're lifting and sprinting correctly. Have someone watch or spot you in the weight room or wherever, and try to either film your sprints or have somebody knowledgable watch you. Make sure to put together a sensible lift schedule, don't just do power squats and calf raises for example. Talk with your school's gym teacher or someone who could actually help you get a good set of lifts (no pun intended )

DRINK WATER AND EAT WELL TOO. Eat protein right after you workout, complex carbs every night before a workout.

Try that and tell me how it works out. If it's good, I might follow it loosely myself .

[SlickVT]

If you're not near vomitting, or your legs aren't on fire, you haven't been working long enough/hard enough.

Not true at all. Soccer repeats aren't necessarily the best thing for vaulting.

[vault3rb0y]

I think there is a time and a place to be pushing yourself that hard and that far. You dont want to overtrain. If you get a good off-season base for your sprints, you should be in good enough shape to do a big, long, intense sprint workout without throwing up.
If you haven't done sprint training or are out of shape, usually my workouts start with 400's and 300's accellerators, followed by only a few 60's or 100s. Dont go out and kill yourself each and every one, you are better off going only as fast as you can to hold good form. Get that down now, before you start higher intensity, lower rep running. Doing that for a 6 week cycle usually gets your lungs to a point where you can ramp up the workouts. If you have held good form, your legs are also in better shape than just pushing till you can't hold good form. The middle 6 week cycle is usually the toughest and longest, because you are in good enough shape to push yourself but the intensity is much higher. These should range from 400 ladders to 30m all out sprints. During these, i usually take as much time to recover between each sprint as i want. 2-4 minutes is good. We arent soccer or football players, we dont need to train our cardio as much as we need to train our quick muscle fibers. You do this by recovering fully so you can give 100% again. An average 2 day running workout would look like maybe 4 200's and 10 30s... then the next day of running 6 150's and 6 60's. As you go throughout the season, slowly pace down your workouts so that you are training your quick muscle fibers more and more and doing mid distance (300+) less and less. If you can get a professional to write that kind of work out, like a sprint coach, you are golden.

[jcoover]

If you're not near vomitting, or your legs aren't on fire, you haven't been working long enough/hard enough.

Not true at all. Soccer repeats aren't necessarily the best thing for vaulting.

He's right. This kind of gunslinger approach to training will only get you injured and frustrated from being flat all of the time. Keep your running workouts efficient and stick to designed phasing on your weight room workouts. This isnt to say that it won't get difficult, because it will. But there are days to hammer and days to just have a good one and feel good. I like most running workouts to be right at threshold, so that I can feel confident in my fitness, and finish the workout strong instead of drastically sloping off near the end... Once the workout goes over that threshold mark by design, it's time to hammer; but this doesn't mean that it's necessary all of the time or even most of the time.

[baggettpv]

I have posted workouts on myspace.com/baggettpv for anyone interested. Copy and paste then print. These are my basic workouts from Oct thru March including lifting, running and core.

rick baggett
WSTC LLC

[powerplant42]

My previous post was slightly exaggerated. All I was trying to get at is that you need to push yourself sometimes to what you don't know for sure you can do.

[Ethan]

Thanks guys ill try and put some of these to good use

[baggettpv]

Let me remind you. First in order to run fast you need to run efficiently. Then you need to be stronger to increase your stride length. And finally you need to increase your turnover rate ( 5% increase is good). Plan it out over a 4 year period and you will do fine. If you carry anything while running fast, then plan this into the training.

Rick Baggett
WSTC LLC