Trening sprintgruppa

Løpsøkter

Uke 1 Uke 2 Uke 3 Uke 4
Mandag Styrke Styrke Styrke Styrke
Tirsdag Utholdenhet
(3x150m)x2 (90%)Pause 3 minSerie pause 8 min
Utholdenhet
(3x150m)x2 (90%)Pause 3 minSerie pause 8 min
Utholdenhet
(3x150m)x2 (90%)Pause 3 minSerie pause 8 min
Utholdenhet
(3x150m)x2 (90%)Pause 3 minSerie pause 8 min
Onsdag Styrke Styrke Styrke Styrke
Torsdag “Syre-trening”
(3×60)x2 (90%)Pause 3 minSerie pause 8 min
 “Syre-trening”
(3×70)x2 (90%)Pause 3 minSerie pause 8 min
“Syre-trening”
(3×70)x2 (90%)Pause 3 minSerie pause 8 min
“Syre-trening”
(3×70)x2 (90%)Pause 3 minSerie pause 8 min
Fredag
Lørdag Fart
(3x40m)x3 (100%)Pause 3 minSerie pause 8 min
Fart
(3x50m)x3 (100%)Pause 3 minSerie pause 8 min
Fart
(3x60m)x3 (100%)Pause 3 minSerie pause 8 min
Fart
(3x60m)x3 (100%)Pause 3 minSerie pause 8 min

 

Developing the Energy Systems

The following table, Rogers (2000)[7], indicates the types of training exercises that can be used to develop the sprinter’s energy systems and can be used to guide you in the preparation of training programs.

Energy System Type of training Distance Speed Recovery Total distance
Aerobic Power Extensive Tempo >100m 60-70% 30-90 sec 1400-3000m
Aerobic Capacity Extensive Tempo >200m 70-80% 30-90 sec 1400-2000m
Aerobic & Anaerobic Intensive Tempo >80m 80-90% 30-120 sec 800-1800m
Anaerobic Speed 20-80m 90-95% 3-5 min 300-800m
Alactic Speed 20-80m 95-100% 3-5 min 300-500m
Anaerobic Speed Endurance 30-80m 90-95% 1-2 min 300-800m
Alactic Speed Endurance 30-80m 95-100% 2-3 min 300-800m
Anaerobic Speed Endurance 80-150m 90-95% 5-6 min 300-900m
Glycolytic Speed Endurance 80-150m 95-100% 6-10 min 300-600m
Anaerobic Special Endurance 150-300m 90-95% 10-12 min 600-1200m
Glycolytic Special Endurance 150-300m 95-100% 12-15 min 300-900m
Lactic acid tolerance Special Endurance 300-600m 90-95% 15-20 min 600-900m

Weight Training

The following is an example weight training program for a sprinter.

Phase Loading Day 1 Day 2 Day 3
General 3 sets 12 RM Squats
Step Ups
Bench Press
Dumbbell Arm swings
Lunges
Single leg squats
Bench Press
Power Cleans
Squats
Step Ups
Bench Press
Snatch
Specific Power Cleans & Snatch
3 sets 10RMOther exercises
3 sets of 5 reps at 10RM
Power Cleans
Bench Press
Step Ups
Dumbbell Arm swings
Snatch
Bench Press
Single leg squats
Lunges with dumbbells
Dumbbell Arm swings
Squats
Bench Press
Competition 3 sets of 5 reps at 8RM Power Cleans
Bench Press
Step Ups
Dumbbell Arm swings
Snatch
Bench Press
Single leg squats
Lunges with dumbbells
Dumbbell Arm swings
Rest

 

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