100 and 200 Meter In-Season Program for Sprinters
Moderator: George Payan
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George Payan
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- Joined: Thu Sep 05, 2002 9:07 am
100 and 200 Meter In-Season Program for Sprinters
Do you have a program for in-season?
Last edited by George Payan on Fri Jun 27, 2003 5:32 pm, edited 1 time in total.
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Sprint Workouts for Early Season and Mid to Late Season
The following clinic notes by John Smith, UCLA Sprint Coach, are a recommended program for sprinters:
Early Season (January - March)
Monday:
1. Warm up and Drills
2. 3 (3 x 60)
3. 300 / 200 or 2 x 250 or 3 x 200
Tuesday:
1. Warm up
2. Starts
3. Relays
Wednesday:
1. Warm up
2. 3 x 300 or 3 x 250 or 5 x 150 or 3 (3x80)
Thursday:
1. Warm up
2. Starts
3. Relays
Friday:
Rest if competing or
4 x 4 x 40 Meters W/ 90 second R/R (5 minutes between sets)
Mid to Late Season (April - May)
Monday:
1. Warm up
2. 80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60
Tuesday:
Starts and Relays
Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)
Thursday:
Starts and Relays
Friday:
Rest
Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessry adjustments on the time, volume or intensity, either reduce, maintain or add.
Thank you for your interest in the Coaches Education web site. Please direct any questions to the Coaches Forum to best service your needs.
George Payan
www.coacheseducation.com
Early Season (January - March)
Monday:
1. Warm up and Drills
2. 3 (3 x 60)
3. 300 / 200 or 2 x 250 or 3 x 200
Tuesday:
1. Warm up
2. Starts
3. Relays
Wednesday:
1. Warm up
2. 3 x 300 or 3 x 250 or 5 x 150 or 3 (3x80)
Thursday:
1. Warm up
2. Starts
3. Relays
Friday:
Rest if competing or
4 x 4 x 40 Meters W/ 90 second R/R (5 minutes between sets)
Mid to Late Season (April - May)
Monday:
1. Warm up
2. 80, 60 (5 minutes R/R) 80, 60 (5 minutes R/R) 80, 60
Tuesday:
Starts and Relays
Wednesday:
4 (4 x 100 meters) or 3 (3 x 60)
Thursday:
Starts and Relays
Friday:
Rest
Note: these workouts, which can be adjusted to fit the needs of the sprinter, make the necessry adjustments on the time, volume or intensity, either reduce, maintain or add.
Thank you for your interest in the Coaches Education web site. Please direct any questions to the Coaches Forum to best service your needs.
George Payan
www.coacheseducation.com
Power Lifting Through Spring Training
Do you power lift through the training periods?
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Power Lifting Through Training Periods
Olaf:
I recommend a combination of power lifts and Olympic lifts for throw events, and I recommend Olympic lifts for sprinters. During off-season (preparation period), lift 3 to 4 days a week. In the competition period, lift up to 2 days a week. When you are in the peak competition period, I recommend 1 to 2 days a week.
Power lifting focuses on lifting volumes of weight with very few reps. Olympic lifts focus on the technique plus the speed of the lifts. The Olympic lifts are more beneficial to sprinters because the weight is moved as fast as possible with control. Olympic lifts are closest to specific training to your event.
Coach Payan
I recommend a combination of power lifts and Olympic lifts for throw events, and I recommend Olympic lifts for sprinters. During off-season (preparation period), lift 3 to 4 days a week. In the competition period, lift up to 2 days a week. When you are in the peak competition period, I recommend 1 to 2 days a week.
Power lifting focuses on lifting volumes of weight with very few reps. Olympic lifts focus on the technique plus the speed of the lifts. The Olympic lifts are more beneficial to sprinters because the weight is moved as fast as possible with control. Olympic lifts are closest to specific training to your event.
Coach Payan