The Sprint program involves a double periodized year that has been demonstrated to be very effective in the development of many world class sprinters.

There are two full cycles a year where the weight training focus shifts from hypertrophy emphasis to maximum strength and then to power development before a competition phase.

What is unique to the program is how bounding & plyometrics are implemented in low volumes and periodized with the strength training. It is done in a way that minimizes injury risk and creates power characteristics in the athlete that matches the stage they are up to in the year (in terms of their sprinting form.)

Sprinting is approached starting with short sprints eg 30m which steadily lengthen as the competitive season approaches. This increases the opportunity for technical development as it optimizes quality and also minimizes injury risk at every stage of the year. 30m sprints are far safer than 80m sprints.

Speed Endurance is steadily performed throughout the year but in low volumes and in a way that minimally impacts of technical and maximum speed development. Our athletes aim to be great at 30m almost all year and brilliant at 60m mid cycle before developing the endurance of maximum speed to be in top shape to race 100m & 200m during the competition season.

Weight training has a focus on core strength and core endurance development. It values stability but emphasizes a high level of strength especially on one leg. The choice of exercises that are emphasized links well with our bounding activities and sprinting session at any stage of the year.

Much of sprint training is about training with maximum quality as often as possible. But the great challenge is the inhibition faced by the athletes nervous system. Smart planning of training activities each week so that opportunities are created is the major ingredient of a perfect sprinting program.

Great gains in sprinting performance have resulted from this program. The successful integration of bounding with weight training in a way that improves the specific activity of acceleration and maximum speed is the greatest strength of the program. It is one thing to be strong - it is another to have it transfer into the running (especially at maximum speed).

It has also been noted with this program that athletes improve their technique as a result of the choices made to do with training activities and balance. Improving technique is not only about coaching cues - it is also a result of the balance of quality activities attempted by the athlete.

This program does not support a long running base before sharpening with shorter sprints approach. It aims to improved the athletes maximum acceleration and maximum speed, plus their endurance of maximum speed by improving their ability to hold better running position longer. This is quite different than simply training for increased speed endurance.

It is far to easy to improve an athletes performance by improving their speed endurance but in doing so many athletes inadvertently miss out on developing to their true potential in terms of maximum speed or acceleration.

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The Sprint Program Sub-Forums are:

• Sprinting General Discussion
• Athlete-Coach Discussion
• Coaches Private Forum
• Sprint Program Details (a sub-forum is included for each area below)
  - Periodization Plan & Explanation
  - Hypertrophy/Conditioning Phase 1
  - Strength Phase 1
  - Power Phase 1
  - Competition Phase 1
  - Hypertrophy/Conditioning Phase 2
  - Strength Phase 2
  - Power Phase 2
  - Competition Phase 2

Hi can you please sent me the bio macanics of sprinting please

[quote=oztrack]The Sprint program involves a double periodized year that has been demonstrated to be very effective in the development of many world class sprinters.

There are two full cycles a year where the weight training focus shifts from hypertrophy emphasis to maximum strength and then to power development before a competition phase.

What is unique to the program is how bounding & plyometrics are implemented in low volumes and periodized with the strength training. It is done in a way that minimizes injury risk and creates power characteristics in the athlete that matches the stage they are up to in the year (in terms of their sprinting form.)

Sprinting is approached starting with short sprints eg 30m which steadily lengthen as the competitive season approaches. This increases the opportunity for technical development as it optimizes quality and also minimizes injury risk at every stage of the year. 30m sprints are far safer than 80m sprints.

Speed Endurance is steadily performed throughout the year but in low volumes and in a way that minimally impacts of technical and maximum speed development. Our athletes aim to be great at 30m almost all year and brilliant at 60m mid cycle before developing the endurance of maximum speed to be in top shape to race 100m & 200m during the competition season.

Weight training has a focus on core strength and core endurance development. It values stability but emphasizes a high level of strength especially on one leg. The choice of exercises that are emphasized links well with our bounding activities and sprinting session at any stage of the year.

Much of sprint training is about training with maximum quality as often as possible. But the great challenge is the inhibition faced by the athletes nervous system. Smart planning of training activities each week so that opportunities are created is the major ingredient of a perfect sprinting program.

Great gains in sprinting performance have resulted from this program. The successful integration of bounding with weight training in a way that improves the specific activity of acceleration and maximum speed is the greatest strength of the program. It is one thing to be strong - it is another to have it transfer into the running (especially at maximum speed).

It has also been noted with this program that athletes improve their technique as a result of the choices made to do with training activities and balance. Improving technique is not only about coaching cues - it is also a result of the balance of quality activities attempted by the athlete.

This program does not support a long running base before sharpening with shorter sprints approach. It aims to improved the athletes maximum acceleration and maximum speed, plus their endurance of maximum speed by improving their ability to hold better running position longer. This is quite different than simply training for increased speed endurance.

It is far to easy to improve an athletes performance by improving their speed endurance but in doing so many athletes inadvertently miss out on developing to their true potential in terms of maximum speed or acceleration.

To subscribe for full access to this site see ABOUT US

Contact us HERE if you need more information.

ATTENTION - These forums look empty to users without permissions to view them. Once fully registered the forums allow access to all the topic headings and content. Visitors and public members see many forums with 0 posts.
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is the training alright 4 children and what age and how many times do they train