Your first priority should be to work on sprinting technique on a daily basis. This includes the warm-up, phases of sprinting: the start, acceleration, transition, maximum speed, speed maintenance and finishing form. Working on the proper technique will eliminate any problems you are having.
After technique, work on repetitions and strength, which includes weights and plyometrics drills. For strength training refer to the web site under the “Coaching” button. Sprinters can use this same program. Follow the four-day cycle and start gradually.
You should have two types of warm-up routines. One is for workouts and the other is for competitions. Part of your warm-up should include technique.
A proper warm-up includes:
Jog at least 800 meters; flexibility (20 minutes); accelerations (10 meters, 20 meters, 30 meters, 40 meters) with progression of distance. Increase the workload week-by-week. Intensity can be increased and the number of repetitions can be increased.
Technique after the warm-up:
Always work on technique for 35-45 minutes. Work on mechanic drills; baton & sprinting out of the blocks 2 days a week. After technique, work on repeats. For sprint training workouts refer to the web site under the "Sprint" button for an article "A General Workout for Sprinters". The article has workouts for sprinters and sprinters who run 400 meters.
The extra body weight will come off during training. Don't focus on the body weight. Focus on conditioning and technique.
Coach Payan
www.CoachesEducation.com