Sprint Training Plan for Success

Sprint Training Plan for Success
4/17/2017 Sprint Training Plan for Success Minnesota Track & Field Coaches Clinic January 24, 2004 Steve Mathre University of St. Thomas Mel Rosen’s story

Preview A. Plan the Season B. Define Workouts types
4/17/2017 A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts

Plan the Season Conference Emphasis State Emphasis X March April May
4/17/2017 1 2 3 4 5 6 7 8 9 X March April May Conference Emphasis 1 2 3 4 5 6 7 8 9 10 11 12 X March April May June State Emphasis

Plan the Season Result of Proper Training Ideal Result
4/17/2017 Result of Proper Training Ideal Result Higher level of Fitness Fitness base line

Plan the Season Result of Proper Training Training too easy
4/17/2017 Result of Proper Training Training too easy Higher level of Fitness Fitness base line

Plan the Season Result of Proper Training Training too hard
4/17/2017 Result of Proper Training Training too hard Higher level of Fitness Fitness base line Reduced Fitness Over training

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 2 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 2 3 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 2 3 4 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) Volume - “how far” Intensity – “how fast” 1 2 3 4 5 6 7 8 Week

Plan the Season Periodization Using Volume
4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) 1 Week

4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) Week 2 6 x 300m (1800m) 1 2 Week

4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) Week 2 6 x 300m (1800m) Week 3 7 x 300m (2100m) 1 2 3 Week

4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) Week 2 6 x 300m (1800m) Week 3 7 x 300m (2100m) Week 4 6 x 300m (1800m) 1 2 3 4 Week

Plan the Season Periodization Using Intensity
4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% 1 Week

4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% Week 2 5 x 300m @ 79% 1 2 Week

4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% Week 2 5 x 300m @ 79% Week 3 5 x 300m @ 83% 1 2 3 Week

4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% Week 2 5 x 300m @ 79% Week 3 5 x 300m @ 83% Week 4 5 x 300m @ 85% 1 2 3 4 Week

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Preview A. Plan the Season B. Define Workouts types

Sprint Training Objectives Make the limbs move faster
4/17/2017 Objectives Make the limbs move faster Neuromuscular stuff

Speed 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X

Speed Speed (Nervous System) X March April May June 4/17/2017 1 2 3 4
5 6 7 8 9 10 11 12 March April May June X Speed (Nervous System)

Speed 4/17/2017 Speed Energy System Anaerobic Alactic (ATP-CP) Type
Intensity 90-100% Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets

Intensity 90-100% Distance Run 20-60m Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets

Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets

Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session m Recovery/ Reps Recovery/ Sets

Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Acceleration Speed X Speed March April May June 4/17/2017 1 2 3
5 6 7 8 9 10 11 12 March April May June X Acceleration Speed Speed

Speed X Speed March April May June
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Acceleration Speed Barriers Imprint Speed Starts 4 x falling start 4 x 20m blocks 4 x 30m blocks Ins / Outs Fly’s (3 x Ins & Outs) (3 x 40m Fly’s) m build / 15m in / 10m out / 15m in m build / 40m Fly / Speed

Speed Endurance Speed Endurance Speed X March April May June Speed End
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Speed Speed End Speed

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System
Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 2-3 Number Sets 4-5 2-5 Distance in Set 80-120m Distance in Session m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 2-3 Number Sets 4-5 2-5 Distance in Set 80-120m m Distance in Session m m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 2-3 Number Sets 4-5 2-5 Distance in Set 80-120m m Distance in Session m m Recovery/ Reps 3-5 min 2-5 min. Recovery/ Sets 6-8 min 8-10 min.

Speed Endurance Speed Endurance Speed X March April May June 4/17/2017
3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Speed

Speed Endurance Speed Endurance Speed X March April May June
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance 3(60, 80, 100m) x130m x100m 2 x 150m x 130m Speed Increase distance over time

Speed Endurance Speed Endurance Speed X March April May June Speed End
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Speed Speed End Speed

Sprint Training Objectives Make the limbs move faster
4/17/2017 Objectives Make the limbs move faster Neuromuscular stuff

Sprint Training Objectives
4/17/2017 Objectives Make the limbs move faster, for a longer time. Energy Systems stuff

Aerobic Work X 200m-400m Specific March April May June Extensive Temp
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Temp Speed Endurance Speed 200m-400m Specific

Aerobic Work 4/17/2017 Type Speed Speed Endurance Extensive Tempo
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m 1400m-4000 Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m 1400m-4000 Recovery/ Reps 1.5-3min 2-5 minutes 30”90 sec. Recovery/ Sets 8-10min 8-10 minutes 2-3 min.

Aerobic Work Speed Endurance Speed X March April May June
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Speed Endurance Speed

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Aerobic Capacity Recovery 5 x 70 % Recovery: 90 seconds Speed Endurance Speed 65% - = 50m walk

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Speed Endurance Speed

Bridge the Gap Speed Endurance Speed X Aerobic Mixed March April May
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80%) Speed Endurance Speed Aerobic Mixed

Bridge the Gap 4/17/2017 Type Speed Speed Endurance Intensive Tempo
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m Up to 600m Long Reps/ Set 3-4 2-5 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m > 80m Up to 600m Long Reps/ Set 3-4 2-5 Varied 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m > 80m Up to 600m Long Reps/ Set 3-4 2-5 Varied 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Bridge the Gap Speed Endurance Speed X
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80%) Speed Endurance Speed Countdown in pace 6 x 200m (1200m) 29 seconds

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Speed Endurance Speed Countdown in pace 6 x 200m (1200m) 29 seconds Cut down in volume Drop Ladder (1200m) 500m 400m 300m

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Speed Endurance Speed Countdown in pace Week 1 6 x 300m (1800m) Week 2 7 x 300m (2100m) Week 3 8 x 300m (2400m) Countdown: 46, 46, 45, 45, 44, 44, 43, 43 sec minute recovery

Bridge the Gap Speed Endurance Speed X Aerobic Mixed March April May
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80+%) Speed Endurance Speed Aerobic Mixed

Get Specific Speed Endurance X March April May June
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80+%) 200 Types Special Endurance I (95+%) 400 Types Special Endurance II (95%) Speed Endurance Speed “The Real Deal”

Get Specific 4/17/2017 Type Speed Speed Endurance Intensive Tempo
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m > 80m Up to 600m Long Reps/ Set 3-4 2-5 Varied 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Get Specific 200m Types 400m Types 4/17/2017 Type Speed
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m Up to 600m Long Reps/ Set 3-4 2-5 6-12 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes 200m Types 400m Types

Get Specific 4/17/2017 Type Speed Speed Endurance Special Endurance I
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m m m Up to 600m Long Reps/ Set 3-4 2-5 6-12 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m m m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 1 Distance in Set 80-120m m Very Long Distance in Session m m m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m m m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 1 Distance in Set 80-120m m m Very Long Distance in Session m Same m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m m m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 1 Distance in Set 80-120m m m Very Long Distance in Session m Same m Recovery/ Reps 1.5-3min 2-5 minutes 10-15 minutes 15-20 min. Full 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Plan the Season Speed Endurance X March April May June Extensive Tempo
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Special Endurance I Special Endurance II Speed Endurance Speed

Plan the Season Speed Endurance X March April May June Extensive Tempo
4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Special Endurance I 3 x Recovery: 10 minutes Special Endurance II 2 x 95% Recovery: 20 min. Speed Endurance Speed

The Road Map 4/17/2017 Type Speed Speed Endurance Special Endurance I
Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m m m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m m Very Long Distance in Session m m m m m Recovery/ Reps 1.5-3min 2-5 minutes 10-12 min. (near full) 20-30 min. Full 3-5’ (Pulse ) 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 10-15 minutes 15-20 min. Full

Training Do’s and Don’ts
4/17/2017 Strive for one objective per day

4/17/2017 Strive for one objective per day M T W TH F S Speed Endurance Extensive Tempo Regeneration Special Endurance II Race Modeling Recovery Speed Gun Starts Meet Off 3 x 200m 3 x 150m @ 90% Rec:5-10 min % Rec:50m 2 x 350M @ Race Pace Rec: Full Strides on grass. 3 x 30m 3 x full Rec: 3/5

4/17/2017 Strive for one objective per day M T W TH F S Speed Extensive Tempo Special Endurance II Recovery Speed Endurance Meet Off Special Endurance

4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc)

4/17/2017 Combine like themes M T W TH F S Speed Endurance Intensive Tempo Speed Recovery Meet Off Plyometrics Strength Straining 100m jogging A skips Strides on grass.

4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation

4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Acceleration all season

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Acceleration Speed Speed

4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance Use 3’/5’ recoveries for speed work

4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance Use 3’/5’ recoveries for speed work Fire up CNS with speed the day before competition

4/17/2017 Fire CNS the day before competition M T W TH F S Speed Gun Starts Meet Off 3 x 30m 3 x full Rec: 3/5

Training Do’s and Don'ts
4/17/2017 Never three speed days in a row M T W TH F S Speed 2 (3 x full Rec: 3/5 min Speed Gun Starts Meet Off

4/17/2017 Speed Endurance kills speed on the same day M T W TH F S Speed Below 60m’s Meet Speed Endurance Above 60m’s

4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Special Endurance I Special Endurance II Speed Endurance Speed

4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability

4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Aerobic Capacity Recovery 5 x 70 % Recovery: 90 seconds Speed Endurance Speed 65% - = 50m walk

4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work

Training Do’s and Don'ts
4/17/2017 After hard race specific days or competitions, use Ext. Tempo to recover from the Lactate work M T W TH F S Special Endurance II Race Specific Extensive Tempo Aerobic Capacity Recovery Hard / Easy

4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls

4/17/2017 Speed 4 x 50 Ins & full 3 (6 x hurdle hops) (plyometrics) 4 x 50 Ins & full 2 (5 box hops) (plyometrics) Recovery: 3 / 5 minutes Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls

4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls Sprint year around

4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls Sprint year around When in doubt recover/rest

Review A. Plan the Season B. Define Workouts types

Contact Information 4/17/2017 Steve Mathre University of St. Thomas

Sprint Training Plan for Success

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