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