The training plan that you employ should highlight and produce the following: strength, flexibility, power and speed. Sprinting is a very tricky mixture of aggression, relaxation, technique, and competence. Sadly, having extra mass, particularly throughout your chest and shoulders can considerably reduce your capacity to loosen up and manage what your body is doing at high speeds.
The following is a list of drills you can use to build up your central nervous system and explosiveness. These exercises are very easy, and it is important to properly warm up before doing any of them.
- Tuck jumps (2x6)
- Rocket jumps (2x6)
- Lunge jumps (2x6)
- Line hops (2x8)
- Skips for height (3x30 meters)
- Skips for distance (3x30 meters)
- Straight leg bounds (3x30 meters)
- Forward weight throws (5)
- Overhead weight throws (5)
The training process can make sense and be individualized to your particular fitness level. You must know precisely what the function of each workout is and exactly what pace range, heart rate and effort level is appropriate for you.
There are some important factors that will help you run faster. Increasing leg strength is definitely the central element in developing speed. A high anaerobic conditioning level, 40-yard dashes at 90% intensity with twenty seconds' rest between each dash, will allow you to make repeated sprints with little drop off. For the development of strength, you will need a "workout max" or an ideal exercise level. For the greatest strength gains, you need to train between 75 and 95% of this exercise level for each exercise.
A great deal of your time in fall training is spent conditioning the body and learning drills that will help develop proper sprint mechanics. The stress is on increasing speed and training the body and mind to hold that speed. Concentrating on technique is very important during this phase, and as you become more rested, the technical side of your efforts becomes easier to achieve.
Preparation For 100-Meter Sprint Victory
The 100-meter sprinting event symbolizes both aesthetical elegance and monster strength, and is frequently looked upon as the glamour event of the Olympic Games – it is both a thing of beauty and a show of commanding muscular power. The best sprinting champions of our time have possessed a tendency to employ their many fast-twitch muscle fibers, to maximal effect, the outcome being seemingly super-human force of sinewy muscle, which contradict its athletic properties.
The Aerobics Alternative For Losing Extra Mass
Losing body fat takes work. There are no shortcuts or magic pills. However, there is High Intensity Interval Training (HIIT), which can be applied to all sorts of activities, in or out of the gym. Three or four HIIT sessions a week should create major fat-burning effects, if you pursue the program correctly. Check with your doctor before starting this program if you are not a well-conditioned athlete.
HIIT delivers great benefits to the cardiovascular system. The best way to train the vascular system is to build flexibility to its response by using short bouts of elevation followed by sudden recovery, then demanding activity again. HIIT greatly increases the intensity of muscular activity, and greatly reduces the risk of injury.
Starting A Weight-Training Program
Your weight-training agenda should be calculated to meet your specific goals as a sprinter. Your training should condition the "core" area of the body, whatever your goals. A well-rounded weight-training program comprises three major components, or energy systems:
- Strength development: perform 3-10 repetitions, 6-10 sets per body part, with 2-4 minutes for recovery between sets.
- Anaerobic endurance: perform 8-15 repetitions, 4-8 sets per body part, with 30-60 seconds for recovery between sets.
- Endurance: perform 12-20 repetitions, 1-5 sets per body part, with 0-30 seconds for recovery between sets.
Squat Strength and Sprinting
Researchers from the Norwegian University of Science and technology in Trondheim, Norway recently looked at the relationships between quarter squat strength, sprinting, and jumping ability with elite soccer players. Subsequent to examining the information gathered the researchers determined a strong association between the soccer players who could quarter squat the most weight and the players who could jump the highest and sprint the fastest.
Recovery and Adaptation
The main objective of the training process is to improve performance, for the trainer and the team member. Recovery can be defined as "regaining what was lost" – for the coach and the athlete this is not very satisfying, as it returns the athlete only to where he started. Adaptation is "the process of adjustment to a specific stimulus." The process of adaptation eventually leads to better performance, since it comprises changes in physiology, psychology and mechanics – a much more rewarding outlook.
A total turnaround in your existing performance is achievable with the correct information, preparation, and methods. Athletes and coaches have known the value of speed over the years but were certain that they were merely genetic. Consequently, speed training did not exist for team sports and was mostly relegated to track and field and those involved in sprinting events.
There's no doubt that most athletes would profit from speed training. Giving your highest level of speed and upholding it requires the combination of different types of athletic training … none of which you can neglect. Proper training can make a major difference, even though your speed is to a great extent predisposed by your genetic and muscle fiber structure.