Elitetrack: Sport Training & Conditioning

In constructing a warm-up, just how much standing acceleration and/or block work is needed to ensure optimal readiness? I'm sure it could be viewed as an individual thing, but  I was looking for some guidelines as far as distances and number of reps? How do you ensure readiness and not fatigue?

We end our warm up with 3-5 runs of 30-50m from a 3 pt start.

Thanks for the reply. Just trying to get a better handle on this part of the warm-up.

What is the intensity of the runs? Do they run the 50's all the way through? How much recovery before the race?

The runs are progressive: example 70%, 80%, 90%, 95% / 3-5 minutes between runs / finish 12-15 minutes before race time.

We do something similar to Barto. I think the important thing is that you not shy away from maximal or near maximal efforts in the minutes prior to the race. In fact, we'll often do some all out accelerations with full recovery prior to a competition. It ensures that you're fully ready and helps to prime the CNS for a big effort.

Will they sprint as far as 50 meters or do you keep it closer to 30 meters?

I generally only go out to 30m with some flying sprints thrown in after accelerations.

In the past, I've done 3-4 x 10-30 meters standing followed by 3-4 x 10-30 from blocks. Any guidelines for the volume?

Thanks for the input on flying sprints.

ollie - 02 December 2007 08:01 AM

In the past, I've done 3-4 x 10-30 meters standing followed by 3-4 x 10-30 from blocks. Any guidelines for the volume?

That's pretty close to what I do.

Once in high school our team was going to a JV meet and I was going to work it.  I did a weightroom workout ~3 hours before the meet and once I got there I completed my track workout which was about 4 unresisted AccelDev 20-30m and then I threw on the weight vest and did 4 more.  It took me right up the start of the 55m so I decided what the heck and jumped in the blocks and it felt very fast. 

We normally do 3 30m at 70 percent, followed by 3 at 90 percent. Then we do 3 40m at 70 percent, then3 at 90 percent. We get all the rest we want in between sets.

RayMiller - 12 December 2007 08:38 AM

We normally do 3 30m at 70 percent, followed by 3 at 90 percent. Then we do 3 40m at 70 percent, then3 at 90 percent. We get all the rest we want in between sets.

look like a lot.