Physical Conditioning for Sprints – Progress Report Week 29

Following is a wrap up of my training activity for week Twenty-Nine.  Preparing yourself physically for athletic events such as Track & Field doesn’t have to be scientific or very structured.  The aim is to stay active with tasks that get the heart rate up for a while and engage in other activities that  strengthen your body.  The last piece is to put a little time in on the technical aspects of your sport.  The weekly activities provided in this BLOG will help you to condition your body for any sport that requires speed to have an advantage. 

 

Sunday:
   Morning
       Dynamic Stretches.
       Heel raises  (100).
   Afternoon 
       Light Stretches.
       Four lap (1 mile) warm-up.
       Drills (High Knees, Rat-A-Tats, Single legged Hops).
       Four 150 meter sprints @ 75% to 90%.
       One cool down lap (300 meter jog & 100 meters backpedaling).
       Light Stretches.
   Evening 
       Squats (75) no extra weight.
       Lunges (20 Left & 20 Right).
       Light Stretches.

Monday:
   Morning
      Heel raises  (75).
      Dynamic Stretches.
   Afternoon 
      Light Stretches.
      Four lap (1 mile) warm-up.
      Drills (High Knees, Rat-A-Tats, Single legged Hops).
      Six 100 meter sprints @ 80% to 95%.
      One cool down lap (300 meter jog & 100 meters backpedaling).
      Light Stretches.
   Evening 
      Lunges (20 Left & 20 Right).
      Light Stretches.

Tuesday:
   Morning
      Dynamic Stretches.
      Heel raises  (150). 
   Afternoon
       Four lap warm-up (1 mile) on the track. 
       Stadium stair runs; one & two legged stair hops.
       One cool down lap (300 meter jog & 100 meters backpedaling).
       Light Stretches.
    Evening 
       Squats (75) no extra weight.
       Lunges (25 Left & 25 Right).
       Light Stretches.

Wednesday:
   Morning
      Heel raises  (150).
      Dynamic Stretches.
   Afternoon 
   Evening 
       Squats (75) no extra weight.
       Lunges (20 Left & 20 Right).
       Light Stretches.

Thursday:
   Morning
       Dynamic Stretches.
       Heel raises  (125)  
   Afternoon
       Four lap warm-up (1 mile) on the track. 
       Drills (High Knees, Rat-A-Tats, Single legged Hops).
       One 150 meter sprint @ 75%.
       Three 100 meter sprints @ 80%.
       One cool down laps (300 meter jog & 100 meters backpedaling).
       Light Stretches.
   Evening
       Light Stretches.

Friday:
   Morning
       Dynamic Stretches.
    Afternoon 
       Penn Relays competition (4 x 100 relay & 100 meter dash)
    Evening 
       Light Stretches.

Saturday:
     Rest.

Be creative with your work-outs.  I go into each days work-out not knowing exactly what I’m going to do that day, however;  I do know what areas I would like to concentrate on each day.  Analyze your strengths and weaknesses daily and adjust your work-outs accordingly.  Work hard but never too hard.  Start off slow and gradually increase every aspect of your work-outs until you reach the point where tough work-outs don’t physically take too much out of you.

Note:  I have tailored this training regimen based on my personal needs with consideration for my current fitness level, time frame for peak performance, and the events I am preparing for. You should tweak it for needs, time frame, and events. Feel free to ask questions, leave comments, and share some of the things you do in preparation for your upcoming track season.

Find more Sprint Training Info @  www.peytonproject.com