The SpeeDemon's Speed Training Blog

It's About Speed! Speed!! & More Speed!!! … O Peyton

Archive for January, 2010

Physical Conditioning for Sprints – Progress Report Week 17

Posted by The SpeeDemon on January 30, 2010

Following is a wrap up of my training activity for week Seventeen.  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  (125)
  Afternoon
     Two mile run on the track. 
     Drills (High Knees, Rat-A-Tats, Single legged Hops).
     Stadium stair runs; one & two legged stair hops.
     Light Stretches.
Evening

    Lunges (20 Left & 20 Right)
    Light Stretches.

Monday:
  Morning
     Dynamic Stretches.
     Heel raises  (100)

  Afternoon
     Four lap run on the track. 
     Drills (High Knees, Rat-A-Tats, Single legged Hops).
     Six 100 meter sprints @ 80% (3 min. rest between each).
     One cool down lap (300 meter jog & 100 meters backpedaling).
     Light Stretches.
  Evening 
     Light Stretches.

Tuesday:
  Morning
  
Afternoon
     Bowling
 Evening
     Light  Stretches.

Wednesday:
  Morning
     Dynamic Stretches.
 
Afternoon 
     Four lap run on the track. 
     Drills (High Knees, Rat-A-Tats, Single legged Hops).
     Six 100 meter sprints @ 80% (3 min. rest between each).
     One cool down lap (300 meter jog & 100 meters backpedaling).
     Light Stretches.
  Evening

      Lunges (20 Left & 20 Right)
      Light Stretches.

Thursday:
  Morning
      Dynamic Stretches.
      Heel raises  (125)  
 
 Afternoon

      Four lap run on the track. 
      Drills (High Knees, Rat-A-Tats, Single legged Hops).
      Four  sprints of 150 meters @ 85%.
      One cool down lap (300 meter jog & 100 meters backpedaling).
      Light Stretches.

  Evening
      Lunges (20 Left & 20 Right)
      Light Stretches.

Friday:
  Morning
      Dynamic Stretches.
   
Afternoon
      Weight Training (Leg and Arm Press, Leg Lift).
      Light Stretches.
 
  Evening

      Light Stretches.

Saturday:
      Dynamic Stretches.
      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 work-out 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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