Physical Conditioning for Sprints – Final Report Week 41

Following is a wrap up of my training activity for week Forty-One.  This is my final post as the National Championships is only a few days away.  Even though I did not include 100% of the activities that I performed to prepare for the Nationals, I did share the basic backbone information needed to prepare for a mid-summer major event.  Good Luck in your future endeavors.

   

Sunday:
   Morning
       Dynamic Stretches.
   Afternoon 
       Light Stretches.
       Three lap warm-up.
       Drills (High Knees, Rat-A-Tats, Single legged Hops).
       Six 100 meter sprints @ 80% to 90%.
       One cool down lap (300 meter jog & 100 meters backpedaling).
   Evening 
       Squats (100  w/ no extra weight).
       Light Stretches.

Monday:
   Morning
       Toe raises  (125).
       Dynamic Stretches.
   Afternoon 
       Light Stretches.
       Three lap warm-up.
       Drills (High Knees, Rat-A-Tats, Single legged Hops).
       Four 150 meter sprints @ 80% to 90%.
       One cool down lap (300 meter jog & 100 meters backpedaling).
   Evening 
       Lunges (30 left & 30 right).
       Light Stretches.

Tuesday:
    Morning
       Dynamic Stretches.
      Toe raises  (150).
    Afternoon 
       Bowling.
    Evening 
       Light Stretches.

Wednesday:
   Morning
       Dynamic Stretches.
   Afternoon 
       Light Stretches.
       Three lap warm-up.
       Drills (High Knees, Rat-A-Tats, Single legged Hops).
       Five sprints; 200 @ 75%, 175 @ 80%, 150 @ 85%, 125 @ 90% & 100 @ 95%.
       One cool down lap (300 meter jog & 100 meters backpedaling).
   Evening 
       Light Stretches.

Thursday:
   Morning
       Dynamic Stretches.
  Afternoon
       Bowling.
  Evening
        Squats (75 w/ no extra weight).
        Light Stretches.

Friday:
   Morning
       Toe raises  (150) 
       Dynamic Stretches.
    Afternoon 
       Light Stretches.
       Three lap warm-up.
       Drills (High Knees, Rat-A-Tats, Single legged Hops).
       Five 100 meter sprints @ 80% to 95%.
       One cool down lap (300 meter jog & 100 meters backpedaling).
    Evening 
       Lunges (20 left & 20 right).
       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

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