[Zane Evans]

Zane Evans on August 4, 2011 at 5:56 pm #17729

1. How often should pre-season speed workouts be and what speed work will it consist of?

2. During my entire track Career (4 years), we never did any speed work in season. Our workouts usually where 8x200m twice a week, 5x300m twice a week, and Hills once a week.

Are running theses distances every week proper for a 60m, 100m, 200m sprinter? and should My coaches be putting me through speed workouts through season? (I always believed speed should be the most important part of sprinting therefore me and my coach never got along)

https://www.youtube.com/user/Z4N30#p/a/u/1/DtoTi8_bN3s

^^^^^^
Early in my Senior season, Stride Frequency is almost up to par
Lane:1
Time:22.57
Wind:-1.0

https://www.youtube.com/user/Z4N30#p/a/u/0/8InqPs6zo2g
^^^^^^^^^^^^
Almost the end of my Senior season, Stride Frequency has gone down, Alot Never felt powerful

Lane:2
Time:22.29
Wind:-.10

https://www.youtube.com/user/Z4N30#p/a/u/2/X_Es7PJuGl8
^^^^^^^^^^^^^^^
Regionals, End of Season almost, Stride Frequency very slow. You also may notice my poor ability to come out of the blocks and also my transition phase. I have pretty bad Anterior Pelvic tilt and it makes it hard to sprint. (Very weak glutes, Quad Dominant, Lower back and TFL give out at every 80m mark regardless of how in shape i am)

Lane:5
Time:11.01
Wind:-1.0

i appreciate the help, and please bear with my mom screaming in the background, shes got spirit.

[Eric Broadbent]

Eric Broadbent on August 7, 2011 at 7:16 am #109712

Speed workouts should be done 2-4 x’s per week depending on time of year and what not. If you can devote 5 days a week of training or more then I would do speed workouts 3x’s with an easier day inbetween with nothing full speed. Pre season sprint workouts would most likely be shorter sprints since you are a short sprinter but it sounds like your coach has different plans. Some coaches like to train longer runs earlier in the year and sort of work backwards while others do a bit of long and short runs and others progress from short to long. I personally prefer going from short to long and feel like it makes the most sense. Currently we are starting back into training and on our speed days we haven’t progressed beyond 30 meters to put it in prospective. Volume for these workouts is usually between 200-300 meters. To answer your other question, yes you should be doing speed workouts in season but you probably won’t need as much. Doing meets can fill the void of most speed sessions and that needs to be taken into account but youll still want to do some speed work depending on how often your meets are. If you do your homework on here you can find a lot of training journals and see how short sprinters like yourself setup there training. The problem you may run into, which it seems like many run into, is that your coach will probably have different plans in mind for you and even if you know he’s not correct on everything will probably not budge as far as changing training is concerned so you have to be careful with that one.

[Eric Broadbent]

Eric Broadbent on August 7, 2011 at 7:25 am #109715

From the little bit I saw on video it looks like you have a little bit too much back swing in your stride and could use more front side mechanics. In your 100m video it looks like your chin is tucked during first 15m or so and then you pick your head up and sort of rush accel a little bit. Overall though man it looks like you are moving pretty good and those are some really nice times for high school. Race distribution might be able to improve some in the 200 which would help shave off some time. Also…my mom is the exact same way with screaming during races, although I usually still don’t hear her.