The SpeeDemon's Speed Training Blog

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

Archive for the ‘Track & Field’ Category

Physical Conditioning for Sprints – Progress Report Week 14

Posted by The SpeeDemon on January 10, 2010

Following is a wrap up of my training activity for Week fourteen.  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  (175)
  Afternoon
  Evening
     Light Stretches.

Monday:
  Morning
     Dynamic Stretches.
     Heel raises  (175) 
     Sit-Ups (50)

  Afternoon
  Evening
     Bowling

Tuesday:
  Morning
     Dynamic Stretches.
    
Heel raises  (175) 
  Afternoon
  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% (emphasis on form)].
     One cool down lap (300 meter jog & 100 meters backpedaling).
     Light Stretches.

   Evening

     Light Stretches.

Thursday:
  Morning
    Dynamic Stretches.
    Heel raises  (175)  
 
 Afternoon

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

Friday:
    Morning
     Dynamic Stretches.
     Leg curls (200 with 5 lb. ankle weights) 

     Sit-Ups (50)
     Heel raises (175)
  Afternoon 
  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 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

Advertisements

Posted in Track & Field | Tagged: , , | Leave a Comment »