[kwave90@gmail.com]

kwave90@gmail.com on September 4, 2012 at 8:19 am #18519

Are there any routines for speed training, specifically for 100m?

I’m looking for general speed routines as strength training has programs like starting strength, Texas method, Bill Starr, and Smolov, etc.

Since it’s really tough and difficult to develop a good customized routine, I want to start out with a more general program for speed that works well for MOST people.

I’m looking for something specific with numbers like

M – 20m starts x 8sets, 60m (80% PR time) sprint x 5, 80% 1rm squat 3×3.
W – 100m (85% PR) x 4, 10% downhill 40m x 5.
F – 150m (75% PR) x 3, bounding 50m x 4, 10% uphill 40m x 4.

rather than something vague that just says few sprints do these drills kind of stuff where it’s really easy to overtrain and turn the routine into a conditioning program when done by someone with less experience.

Also, does anyone know where I can find communities with sprinters?? I would think they are on this forum but somewhere I can join them without passing Olympic trial first or something. I want to find experienced track coaches eventually and get training advice, and maybe if possible, move to a place with great coaches, sprinters, and facilities so I can train with them as well (hopefully within the U.S.).

I’m hoping to work on more predominantly strength for about another 2-3 years or so then focus on speed.

[Zack Trapp]

Zack Trapp on September 4, 2012 at 1:16 pm #117809

Ok, there are a few decent sprint training programs on the web, but following a online sprint program isn’t the greatest idea. There are often huge flaws in their program design and often require facilities that most don’t have. Also, say you miss a workout or can’t finish one of them, what then? You don’t really know what to do because it throws off the entire program design.
That being said, I’m sure most of the people on this site would be more than willing to give you a helping hand on program design. Just searching through the old threads can give you some great threads. I would be more than willing to answer any questions you might have.
Also, you say that you want to progress from strength to speed. I’m not sure what you mean by strength, but speed should almost always be the primary focus. The weight room is important, but the most important part of speed development in mastering the technique of the movement.If you mean strength as in tempo type running(Submaximal with short recoveries) , I would not focus on that if you are a relative beginer. You should be focusing on the technique at full speed and use tempo workouts for recovery days.
If you have any questions feel free to PM or start a thread. The people on this board are very nice about this stuff.

[kwave90@gmail.com]

kwave90@gmail.com on September 4, 2012 at 2:30 pm #117810

Ok, there are a few decent sprint training programs on the web, but following a online sprint program isn’t the greatest idea. There are often huge flaws in their program design and often require facilities that most don’t have. Also, say you miss a workout or can’t finish one of them, what then? You don’t really know what to do because it throws off the entire program design.
That being said, I’m sure most of the people on this site would be more than willing to give you a helping hand on program design. Just searching through the old threads can give you some great threads. I would be more than willing to answer any questions you might have.
Also, you say that you want to progress from strength to speed. I’m not sure what you mean by strength, but speed should almost always be the primary focus. The weight room is important, but the most important part of speed development in mastering the technique of the movement.If you mean strength as in tempo type running(Submaximal with short recoveries) , I would not focus on that if you are a relative beginer. You should be focusing on the technique at full speed and use tempo workouts for recovery days.
If you have any questions feel free to PM or start a thread. The people on this board are very nice about this stuff.

Actually I really want to find somewhere where there are sprinters and coaches that I can train with, so that I can get access to facilities that aren’t common as well as get advices about training. I’m usually pretty good about sticking to a routine. My only concern is not making progress, whether it be due to injury, inadequate recovery, or reaching genetic potential at unwanted level. If you have anyone’s program you’d suggest, I’d be thankful to read through, otherwise I’d think of something myself and post one day to get help on modifying it. For strength, I’m really thinking of weight room numbers. I’ve read that strength is what gives good start and acceleration, and give little help on top speed as well (although it doesn’t contribute as much). I’m really wanting to get more serious and focused on speed training later because rather than starting something bad on my own and not progressing and maybe hurting myself, I really want a good training plan and hopefully nice facility and people to train with (I’d be willing to move there) but I have to graduate college first.

Thank you for your reply.

[Zack Trapp]

Zack Trapp on September 4, 2012 at 2:47 pm #117812

As for facilities for sub elites, I’m not 100 sure on any. Most colleges have pretty good facilities to train at. There are some training groups(HPC elite) that could give you good groups.
As for online programs, I haven’t seen any great ones. If your willing to spend a little $ there are some good coaching resources with sample programs that can give you an idea of what good ones look like.
As for nailing in bad mechanics, you could post video of your sprints on here and people would be willing to help.
Really, I’d be willing to help you with any sort of aspect of program design and stuff.
If you absoloutly wanted to I’d be willing to write some sot of program up, but I’m sure others on this site could do better than me.

[Lee Ness]

Lee Ness on September 4, 2012 at 10:48 pm #117813

I think the Mangiacotti one on Complete Track and Field is worth a look. It’s relatively cheap, pretty extensive and would be a good basis for adapting.

[kwave90@gmail.com]

kwave90@gmail.com on September 5, 2012 at 1:58 am #117814

As for facilities for sub elites, I’m not 100 sure on any. Most colleges have pretty good facilities to train at. There are some training groups(HPC elite) that could give you good groups.
As for online programs, I haven’t seen any great ones. If your willing to spend a little $ there are some good coaching resources with sample programs that can give you an idea of what good ones look like.
As for nailing in bad mechanics, you could post video of your sprints on here and people would be willing to help.
Really, I’d be willing to help you with any sort of aspect of program design and stuff.
If you absoloutly wanted to I’d be willing to write some sot of program up, but I’m sure others on this site could do better than me.

Are most college facilities open to public?? Do you know if it’s difficult to join groups like HPC?? About coaching resource, do you mean finding a coach to prescribe a program?? I was just thinking about doing something light and general for about three years with more emphasis on weight room training with less optimal environment for track then move to a place with good facility and train more seriously for sprints. It’s because I currently have limited access to a poorly maintained track and recovering from health issue. Also, I may not have access to track at all for a while after a year.
Thank you.

[kwave90@gmail.com]

kwave90@gmail.com on September 5, 2012 at 2:03 am #117815

I think the Mangiacotti one on Complete Track and Field is worth a look. It’s relatively cheap, pretty extensive and would be a good basis for adapting.

Are you referring to 100m training master class one, or some other program?? I’m not sure which ones are for novice and which ones are for advanced sprinters.
Thank you for your reply.

[Zack Trapp]

Zack Trapp on September 5, 2012 at 8:10 am #117821

[quote author="Zack Trapp" date="1346750271"]As for facilities for sub elites, I’m not 100 sure on any. Most colleges have pretty good facilities to train at. There are some training groups(HPC elite) that could give you good groups.
As for online programs, I haven’t seen any great ones. If your willing to spend a little $ there are some good coaching resources with sample programs that can give you an idea of what good ones look like.
As for nailing in bad mechanics, you could post video of your sprints on here and people would be willing to help.
Really, I’d be willing to help you with any sort of aspect of program design and stuff.
If you absoloutly wanted to I’d be willing to write some sot of program up, but I’m sure others on this site could do better than me.

Are most college facilities open to public?? Do you know if it’s difficult to join groups like HPC?? About coaching resource, do you mean finding a coach to prescribe a program?? I was just thinking about doing something light and general for about three years with more emphasis on weight room training with less optimal environment for track then move to a place with good facility and train more seriously for sprints. It’s because I currently have limited access to a poorly maintained track and recovering from health issue. Also, I may not have access to track at all for a while after a year.
Thank you.[/quote]

For resources I was talking about things like Marc Mangiacotti’s Building The Perfect 100m Sprinter.It’s about $100, so thats a great price. That one in particuluar is great. As for joining groups like HPC, I think it depends from group to group. For HPC you’d probably want to email Mike Young…but I think its pretty pricy. In general to train at any sort of elite type facility you would want to have good speed beforehand(Sub 11, 22ish at least).

As for being more general, I can see where your coming from. However, in order to get faster you need to be sprinting at top speed at least once a week, probably twice a week.And a poorly maintained track isn’t too big of a deal, there are sprinters who run without a track at all! Beginers can make gains off of more general stuff, but the better and more expierienced you get the better and more specific the training is going to have to get.
Again, if all you want is a program to follow I or some of the other site members would be willing to help.If you are unsure about mechanics, you could probably post a video and the members here could give you some advice.
If you have any more questions, feel free to ask.

[kwave90@gmail.com]

kwave90@gmail.com on September 5, 2012 at 11:16 am #117825

[quote author="kwave90@gmail.com" date="1346790544"][quote author="Zack Trapp" date="1346750271"]
For resources I was talking about things like Marc Mangiacotti’s Building The Perfect 100m Sprinter.It’s about $100, so thats a great price. That one in particuluar is great. As for joining groups like HPC, I think it depends from group to group. For HPC you’d probably want to email Mike Young…but I think its pretty pricy. In general to train at any sort of elite type facility you would want to have good speed beforehand(Sub 11, 22ish at least).

As for being more general, I can see where your coming from. However, in order to get faster you need to be sprinting at top speed at least once a week, probably twice a week.And a poorly maintained track isn’t too big of a deal, there are sprinters who run without a track at all! Beginers can make gains off of more general stuff, but the better and more expierienced you get the better and more specific the training is going to have to get.
Again, if all you want is a program to follow I or some of the other site members would be willing to help.If you are unsure about mechanics, you could probably post a video and the members here could give you some advice.
If you have any more questions, feel free to ask.

Alright, I found the program by Marc Mangiacotti you were referring to. Although I can’t read it yet, it sounds like it would be a good starting point. I’m surprised that people train without track, because it would make it really tough to have a good form. I really appreciate your advice and when I decide to start something, I’ll either ask for advice on programming and stuff or buy the program.

[Matt Norquist]

Matt Norquist on September 5, 2012 at 11:36 pm #117831

Where do you live?

[kwave90@gmail.com]

kwave90@gmail.com on September 6, 2012 at 1:30 am #117833

Where do you live?

Currently in Maryland near Baltimore.

[Matt Norquist]

Matt Norquist on September 6, 2012 at 2:41 am #117834

[quote author="Matt Norquist (WashedupDec)" date="1346868388"]Where do you live?

Currently in Maryland near Baltimore.[/quote]

Well then there’s no reason you can’t train at any of dozens of public tracks – yes, gets brutal in the winter – but then there are plenty of indoor tracks.

[kwave90@gmail.com]

kwave90@gmail.com on September 6, 2012 at 7:21 am #117841

[quote author="kwave90@gmail.com" date="1346875277"][quote author="Matt Norquist (WashedupDec)" date="1346868388"]Where do you live?

Currently in Maryland near Baltimore.[/quote]

Well then there’s no reason you can’t train at any of dozens of public tracks – yes, gets brutal in the winter – but then there are plenty of indoor tracks.[/quote]

Do you how I can find public tracks in this area?? If you can help me find such places it would be very much appreciated. Public indoor track would be really nice. I thought a lot of tracks are for student athletes of the school only, and gets locked and/or doesn’t allow parking at all. Some of schools I looked at don’t have track at all.

[Zack Trapp]

Zack Trapp on September 6, 2012 at 7:57 am #117842

[quote author="Matt Norquist (WashedupDec)" date="1346879501"][quote author="kwave90@gmail.com" date="1346875277"][quote author="Matt Norquist (WashedupDec)" date="1346868388"]Where do you live?

Currently in Maryland near Baltimore.[/quote]

Well then there’s no reason you can’t train at any of dozens of public tracks – yes, gets brutal in the winter – but then there are plenty of indoor tracks.[/quote]

Do you how I can find public tracks in this area?? If you can help me find such places it would be very much appreciated. Public indoor track would be really nice. I thought a lot of tracks are for student athletes of the school only, and gets locked and/or doesn’t allow parking at all. Some of schools I looked at don’t have track at all.[/quote]

I think alot of schools allow people inside their indoor tracks for a fee or something. You should contact some of the local colleges/high schools

[kwave90@gmail.com]

kwave90@gmail.com on September 6, 2012 at 8:05 am #117843

[quote author="kwave90@gmail.com" date="1346896328"][quote author="Matt Norquist (WashedupDec)" date="1346879501"][quote author="kwave90@gmail.com" date="1346875277"][quote author="Matt Norquist (WashedupDec)" date="1346868388"]Where do you live?

Currently in Maryland near Baltimore.[/quote]

Well then there’s no reason you can’t train at any of dozens of public tracks – yes, gets brutal in the winter – but then there are plenty of indoor tracks.[/quote]

Do you how I can find public tracks in this area?? If you can help me find such places it would be very much appreciated. Public indoor track would be really nice. I thought a lot of tracks are for student athletes of the school only, and gets locked and/or doesn’t allow parking at all. Some of schools I looked at don’t have track at all.[/quote]

I think alot of schools allow people inside their indoor tracks for a fee or something. You should contact some of the local colleges/high schools[/quote]

Ok, so I do have to call them about it. I would have to find time to really spend on finding schools and calling to find relatively nicer one.

Thank you.

[Zack Trapp]

Zack Trapp on September 6, 2012 at 8:40 am #117844

[quote author="Zack Trapp" date="1346898503"][quote author="kwave90@gmail.com" date="1346896328"][quote author="Matt Norquist (WashedupDec)" date="1346879501"][quote author="kwave90@gmail.com" date="1346875277"][quote author="Matt Norquist (WashedupDec)" date="1346868388"]Where do you live?

Currently in Maryland near Baltimore.[/quote]

Well then there’s no reason you can’t train at any of dozens of public tracks – yes, gets brutal in the winter – but then there are plenty of indoor tracks.[/quote]

Do you how I can find public tracks in this area?? If you can help me find such places it would be very much appreciated. Public indoor track would be really nice. I thought a lot of tracks are for student athletes of the school only, and gets locked and/or doesn’t allow parking at all. Some of schools I looked at don’t have track at all.[/quote]

I think alot of schools allow people inside their indoor tracks for a fee or something. You should contact some of the local colleges/high schools[/quote]

Ok, so I do have to call them about it. I would have to find time to really spend on finding schools and calling to find relatively nicer one.

Thank you.[/quote]

I wouldn’t expect it to take too long.If you have any other questions ask here

[Lee Ness]

Lee Ness on September 6, 2012 at 10:25 pm #117848

[quote author="Lee_Ness" date="1346779106"]I think the Mangiacotti one on Complete Track and Field is worth a look. It’s relatively cheap, pretty extensive and would be a good basis for adapting.

Are you referring to 100m training master class one, or some other program?? I’m not sure which ones are for novice and which ones are for advanced sprinters.
Thank you for your reply.[/quote]
The masterclass one.
IMO as far as the novice versus advanced goes, on the track sessions they will be the same as the intensity level that an advanced sprinter can achieve is higher than a novice even if they are given the same instruction.
For a novice I would just wind off the weights, although I am simplifying some.
It is a good programme to start from I think.

[Lee Ness]

Lee Ness on September 6, 2012 at 10:34 pm #117850

kwave
In answer to one of your other questions, this forum is a good community for athletes and coaches and there’s a lot of information on here.
I’m a sprint coach and I also post my training programmes for my sprinters on my site each year. The website is on my signature below. Last years are all on the forum under sprint training. We just started again for this coming season and are on a 3 week conditioning phase prior to track training (topic is Septmeber beast camp although the details of each session aren’t posted – it is basically circuit training in various forms). Feel free to have a look there, comment and ask questions. I usually post the programme in the detail that you’re looking for about a month or 6 weeks at a time.
We do have access to a track, but not an indoor one and being in the UK I have to be a bit creative and flexible with the weather.
We compete indoors over the winter with a warm up event in December then a 6 week competition schedule over Jan/Feb, then we reload ready for a July peak.
Hope that helps.
Lee

[kwave90@gmail.com]

kwave90@gmail.com on September 6, 2012 at 10:58 pm #117852

The masterclass one.
IMO as far as the novice versus advanced goes, on the track sessions they will be the same as the intensity level that an advanced sprinter can achieve is higher than a novice even if they are given the same instruction.
For a novice I would just wind off the weights, although I am simplifying some.
It is a good programme to start from I think.

In weight lifting, people usually put more light days to help recovery for advanced lifters, but is it not the same for sprinting, if they all do the same program??

Also, I’ll be referring to your programs too, thank you for the information.