New Rookie sprinter – training routine

    Posted In: Training Theory

        • Participant
          Jerry on August 31, 2011 at 11:54 pm #17800

          Hi guys, I’m new here 🙂

          I’m 16, live in Australia and have been recently motivated to start track (100m sprint) and i was wondering whats the best way to start.

          I’m 5 foot 8 / 175lb (pretty heavy) and pretty slow 100m time. I’m estimating in the 13.xx as i haven’t timed myself for a couple of years.

          I was wondering how i would start my training. I’ve begun slowly by doing a few drills such as the A skip. And have decided to make a routine 🙂

          This is what i had in mind;

          Monday: Rest
          Tuesday: MaxV / Technique
          Wednesday: Weights / Acc
          Thursday: Intensive Tempo
          Friday: Weights
          Saturday: Extensive Tempo
          Sunday: Weights / Acc

          I’ve done a bit of research but still not quite sure. I know acceleration is important and so is tempo but not sure how everything will fit.

          Weights:
          I normally just do 3 lifts; deadlift, squat and bench.
          bench 85kg x 1
          squat 145kg x 1
          deadlift 150kg x 1

          Acceleration day:
          30m sprint x 5 (3 minute rests)
          25m hill sprint x 3 (5 minute rest)

          MaxV:
          Flying 40s x 5 (3 minute rest)
          Flying 30s [float / sprint ] x 2 (3 minute rest)

          Extensive tempo:
          200m x 5 (1 minute rest)
          100m x 5 (1 minute rest)

          Intensive tempo:
          100m x 10 (3 minute rest)

          Thanks for your time!

          Edit: if anyone has any videos / articles / books worth reading please post it i’m all up for suggestions!

        • Participant
          Mccabe on September 1, 2011 at 12:26 am #58533

          Maybe a programme that doesn’t have 6 training days would suit you better to begin with.

        • Participant
          Jerry on September 1, 2011 at 12:38 am #110335

          Maybe a programme that doesn’t have 6 training days would suit you better to begin with.

          Thanks for the reply what would you suggest I get rid of? I was thinking the tempo days, thanks

        • Participant
          Coach Temkin on September 1, 2011 at 12:41 am #110336

          Since youre focusing on the 100 I really do not see any need for you to do extensive tempo work. Ever.

        • Participant
          Eric Broadbent on September 1, 2011 at 7:16 am #110347

          A couple of things here…
          I think starting off with 4-5 days a week would be good as suggested above since you are really new to this kind of training. After your first cycle see how body is responding and then maybe up it a day. It all depends on total volume each day too. If it is on the light side then maybe you could away with more but I would error on the side of caution because no matter what as long as you have a decent program set up you are going to make solid gains since you are so new to the game so 4 or 5 would still work. Also since you admit that you are a bit out of shape or (heavy) for your size I don’t see any problem with doing extensive tempo for fitness reasons and it could help your work capacity out a bit. I would also watch your tues/wed/thurs setup. You have 3 days in a row where first two are high intensity and then a moderate/high one. I would never do something like that and although you may be able to “handle it”, I just think it might be too much. Also starting off with flys works, but again I wouldn’t do it. I would do strictly acceleration work and lead into max velocity stuff. There are some good training journals on here also to see how others are setting things up. Josh’s thread is pretty popular and he might be able to give you some good ideas. Good luck and keep the questions coming!

        • Participant
          utfootball4 on September 1, 2011 at 7:26 am #110348

          Is this your GPP? Is so I would probably rearrange some of your days:

          Block 1: 4 weeks
          Mon/Thur: Hills/Jumps/LB wts
          Tue/Fri: Throws/Tempo/UB wts
          Wed: GS circuits

          Hi guys, I’m new here 🙂

          I’m 16, live in Australia and have been recently motivated to start track (100m sprint) and i was wondering whats the best way to start.

          I’m 5 foot 8 / 175lb (pretty heavy) and pretty slow 100m time. I’m estimating in the 13.xx as i haven’t timed myself for a couple of years.

          I was wondering how i would start my training. I’ve begun slowly by doing a few drills such as the A skip. And have decided to make a routine 🙂

          This is what i had in mind;

          [b]Monday:[/b] Rest
          [b]Tuesday:[/b] MaxV / Technique
          [b]Wednesday:[/b] Weights / Acc
          [b]Thursday:[/b] Intensive Tempo
          [b]Friday:[/b] Weights
          [b]Saturday:[/b] Extensive Tempo
          [b]Sunday[/b]: Weights / Acc

          I’ve done a bit of research but still not quite sure. I know acceleration is important and so is tempo but not sure how everything will fit.

          [b]Weights:[/b]
          I normally just do 3 lifts; deadlift, squat and bench.
          bench 85kg x 1
          squat 145kg x 1
          deadlift 150kg x 1

          [b]Acceleration day:[/b]
          30m sprint x 5 (3 minute rests)
          25m hill sprint x 3 (5 minute rest)

          [b]MaxV:[/b]
          Flying 40s x 5 (3 minute rest)
          Flying 30s [float / sprint ] x 2 (3 minute rest)

          [b]Extensive tempo:[/b]
          200m x 5 (1 minute rest)
          100m x 5 (1 minute rest)

          [b]Intensive tempo:[/b]
          100m x 10 (3 minute rest)

          Thanks for your time!

          Edit: if anyone has any videos / articles / books worth reading please post it i’m all up for suggestions!

        • Participant
          Jerry on September 1, 2011 at 9:10 am #110353

          Thanks for the replies guys. I’ve modified the schedule utfootball4 has given me as weights on a monday i can’t fit into my schedule.

          Block 1: 4 weeks
          tue/fri: acc/Jumps/LB wts
          wed/sat: Throws/Tempo/UB wts
          thur: GS circuits

          Thanks again guys!

          Questions
          On GS days do i just do bodyweight exercises? no weights at all
          Jumps day – Is this plyometrics and stuff? (depth jumps / jump squats etc)
          Throws – This is where im stumpt a bit =/, is this stuff like medicine ball throws?

          Once i get this all sorted out i plan to start soon probably monday next week 🙂

          Thanks!

          Edit: Found these from various journals is this like something i would do?

          General Strength
          -Long Warm Up
          -30min of GS : Drills – Lower Body – Core _ Upper Body – Rest
          Drills: A-skip, B-skip, Skip for distance (with medicine ball over head), A-run, High Knee,
          Lower Body: Lung walking, body weight squat, pistol squat.
          Core: Different way Crunches, Core stabilization, Back hypers
          Upper Body: Different way Push ups, Dips
          -Static Stretch

          Multi-Throws: with 4kg Medicine Ball
          4xOHB
          4xBLF
          4xSLJ+Upwards Toss

        • Participant
          utfootball4 on September 1, 2011 at 10:46 am #110354

          Thanks for the replies guys. I’ve modified the schedule utfootball4 has given me as weights on a monday i can’t fit into my schedule.

          Block 1: 4 weeks
          tue/fri: acc/Jumps/LB wts
          wed/sat: Throws/Tempo/UB wts
          thur: GS circuits

          Thanks again guys!

          Questions
          On GS days do i just do bodyweight exercises? no weights at all
          Jumps day – Is this plyometrics and stuff? (depth jumps / jump squats etc)
          Throws – This is where im stumpt a bit =/, is this stuff like medicine ball throws?

          Once i get this all sorted out i plan to start soon probably monday next week 🙂

          Thanks!

          1: Yes, you are correct.

          2: Jumps – Mon: Various box jumps, Thur: skips/bounds/frog hops up hill.

          3: Various throws with a 8-12lbs mb – keep the volume under 30 reps – ex:

          Overhead toss 2×5
          BLF 2×5
          Height 2×5

        • Participant
          Jerry on September 1, 2011 at 8:03 pm #110363

          Alright thanks ill start a log on monday.. thanks for everyones help!

    Viewing 8 reply threads
    • You must be logged in to reply to this topic.