Facebook Twitter Instagram
    ELITETRACK
    • Home
    • Articles
      • Endurance
      • Flexibility
      • Hurdles
      • Jumps
        • High Jump
        • Long Jump
        • Pole Vault
        • Triple Jump
      • Multi-Events
      • Periodization
      • Relays
      • Sports Science
        • Biomechanics
        • Coaching Science
        • Exercise Physiology
        • Muscle Dynamics
        • Nutrition
        • Restoration
        • Sport Psychology
      • Sprints
      • Strength Training
      • Throws
        • Discus
        • Hammer
        • Javelin
        • Shot Put
    • Blog
      • Mike Young’s Blog
      • Carl Valle’s Blog
      • John Evan’s Blog
      • Antonio Squillante’s Blog
      • Vern Gambetta’s Blog
      • John Grace’s Blog
      • Ryan Banta’s Blog
      • Guest Blog
    • Forums
    • Store
    • Log in
    ELITETRACK
    You are at:Home»Forums»Sports Science Discussion»Training Theory»Whole Sprinting Plan Periodization

    Whole Sprinting Plan Periodization

    Posted In: Training Theory

        • Participant
          Skinnykid1021 on March 22, 2013 at 10:12 pm #18768

          Hello,

          I developed this plan for high school athletes that come in at all ability levels so in some ways it is a cookie cutter program, but I would just like some feedback on this. Am I setting up my athletes to suceed? or fail? I started off very general to get them in realitivley decent shape because some of them do nothing over the winter. Here is the first couple weeks… Enjoy ( P.S. I dont care who sees this I am here to help and to be helped. )

          Week 1: Lifting 3 Days
          Monday March 4th 2013 Day 1: Tempo day Traditional Seagrave Warm up w/ Sprint Drills 3x500m in 1:36 Men 1:45 Women 4:15 Rest. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, Across the body toss, Forward toss, Backward overhead toss. Lift Day 1

          Tuesday March 5th 2013 Day 2: Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, and Leg swings). Sprint Workout: 3 sets of 4 x 20 meter Hill sprints with a medium to light grade just outside of the high school. Plyos: Box Jumps 20-25inches 3×4, Star Jumps 3×5. Lift Day 2

          Wednesday March 6th 2013 Day 3: Tempo day (Intensive) Traditional Seagrave warm up w/ Sprint drills Tempo Workout: 2x4x200m 2:30 Rest between Reps 4 min between sets (36 seconds 41 seconds female) ( Higher Intensity Reps will create a large oxygen debt that increases metabolic rate and conditioning better than long tempo.)

          Thursday March 8th 2013 Day 4: Speed day Specialized Warm up 2 Laps Of Stride the Straights, walk the curves ( no jogging). Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: 10 of Each Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Leg swings, and Light Skips). Standing Long Jump Test Each Athlete Gets 2 Jumps: ( Record each athletes distance on a piece of paper, this will tell me how they are responding to the training each week.) Sprint Workout: 3 sets of 4 x 20 meter Hill sprints with a medium to light grade just outside of the high school.

          Friday March 9th 2013 Day 5: Tempo Extensive Traditional Seagrave warm up w/ Sprint drills Tempo Workout: 4x300m 48-51 Males 3:30 recovery Seconds 57-60 Females. Lift Day 3 Training Room.

          Monday March 11th 2013 Extensive Tempo day: Traditional Seagrave Warm up w/ Sprint Drills 3x500m in 1:35 Men 1:44 Women. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Lift ( Circuit Training)

          Tuesday March 12th 2013 Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, and Leg swings). Sprint Workout: 3 sets of 4 x 30 meter Hill sprints with a medium to light grade just outside of the high school. Plyos: Box Jumps 20-25inches 3×4 2 mins. rest between sets, Star Jumps 3×5 Lift Day 2

          Wednesday March 13th 2013 Extensive Tempo day: Traditional Seagrave Warm up w/ Sprint Drills
          Tempo Workout: 2x3x200 (34 Boys, 40 seconds female) 2:15 Rest between reps (2:30 last week) 4 mins between sets

          Thursday March 14th 2013 Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Standing Long Jump Test: Same as last week I am testing their response to training loads. 3 sets of 4 x 30 meter Hill sprints with a medium to light grade just outside of the high school.

          Friday March 15th 2013 Extensive Tempo day : 7x150m 25-26 Males 28-30 Females 2:10 recovery Seconds Males 57-60 Females. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Lift Day 3

        • Participant
          Skinnykid1021 on March 22, 2013 at 10:15 pm #119642

          Week 3 Lifting 2 Days

          Monday March 18th 2013 Day 1 Week 3: Extensive tempo Traditional Seagrave Warm up w/ Sprint Drills Workout: 8x120m (19-20 men 23-24 women) 2:15 min recovery 2 Sets of Medball Throws: Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers.

          Tuesday March 19th 2013 Day 2 Week 3: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Sprinting Workout: 3 x (20m,20m,30m,30m) 2mins between rep 3:30 between set. (2×8 Star Jumps and Box Jumps 25-30 inches)
          Lifting Day 1

          Wednesday March 20th 2013 Day 3 Week 3: Extensive Tempo day Traditional Seagrave Warm up w/ Sprint Drills. Workout: 2x3x200m (33 males 38 females) 2:30 rest between reps 4 mins between sets. Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers.

          Thursday March 21st 2013 Day 4 Week 3: Traditional Seagrave Warm up w/ Sprint Drills. Standing Long Jump Test
          Sprinting Workout: 3 x (20m,20m,30m,30m) 2mins between rep 3:30 between set. (2×8 Star Jumps and Box Jumps 25-30 inches)
          Lifting Day 2

          Friday March 22nd 2013 Day 5 Week 3: Traditional Seagrave Warm up w/ Sprint Drills. Pre-Meet Preperation 3x75m builds Block Starts 1x (10,10,20) Hand Off Practice if relays.

          Specialized Preparation Phase

          Week 1 Lifting 2 Days

          Monday March 25th 2013 Day 1 Week 4: Traditional Seagrave Sprints drills Intensive tempo day Workout: Sprinters 8×100’s 2:15 Rest 14.5-15 Males Females: 17-19 Quarters: 6×200 33 seconds males 38 females 2:30 rest Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers. Lifting Day 1

          Tuesday March 26th 2013 Day 2 Week 4: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Sprinting Workout: 2 x( 30,30,40,20) 240m Total Volume 2:30 rest between reps 4 mins between sets Block Accels Hills: 2x3x30m 180meters Total Volume 2 mins between rep 4 mins between reps. Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets. Lifting Day 2

          Wednesday March 27th 2013 Day 3 Week 4: Traditional Seagrave/w Sprints Drills Extensive tempo Sprinters Workout: 2x4x200 32.5 Seconds Males 36-37 Females 2:15 Rest between reps 3:30 between sets. Medball Throws: Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss.

          Thursday March 28th 2013 Day 4 Week 4: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. NO HURDLE DRILLS TODAY. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings)Standing Long Jump Test before the Sprinting Workout Sprinting Workout: Flat Ground Accels from a Standing Position 3x ( 60, 50,40) 450m Total Volume 3:00 Rest Between Rep 4:00 between Set. Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets.

          Friday March 29th 2013 Day 5 Week 4: Traditional Seagrave/w Sprints Drills Tempo Sprinters Workout: 2x (100,100,200,100,100) 1:15 Rest 100’s= 14.5-15.5 Males 16.5-18.5 seconds Females 200’s= 32 seconds Males 35 seconds Females Quarters: 2x (100,200,300,100) Using the Same Values for the 100 and 200 as sprinters 300’s 49-50 Males 57-58 Females.
          Yoga Stretching: Lifting Day 3

        • Participant
          Skinnykid1021 on March 22, 2013 at 10:18 pm #119643

          Week 2 SPP Lifting One day

          Monday April 1st 2013 Day 1 Week 5: Traditional Seagrave Sprints drills tempo day Workout: Sprinters 8×100’s 1:30 Males:14.5-15.5 Females: 16.5-17.5 Quarters: 6×200 32.5-33.5 seconds males 36.5-38.5 females 2:30 rest Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers. Lifting Day 1

          Tuesday April 2nd 2013 Day 2 Week 5: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. NO HURDLE MOBILITY Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Sprinting Workout: 2 x( 30,30,40,20) 240m Total Volume 2:30 rest between reps 4 mins between sets Block Start Accels 400 Runners Start on a Curve Depth Drop Medball Throw To Sprint: Athletes stand on a chair on the start line with a 5-8 pound med ball. They then perform a depth drop, and when they land they immediately Chest Pass it ahead of them selves with two hands and sprint 30meters. 4X30m 2:00 min between Reps 120meters total Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets.

          Wednesday April 3rd 2013 Day 3 Week 5: Traditional Seagrave/w Sprints Drills Extensive tempo Sprinters Workout: 2x3x200 31 Seconds Males 35 Females 2:30 Rest between reps 3:30 between sets. Medball Throws: Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss.

          Thursday April 4th 2013 Day 4 Week 5: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. NO HURDLE DRILLS TODAY. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings)Standing Long Jump Test before the Sprinting Workout Sprinting Workout: Flat Ground Accels from a crouched Position 3x ( 60, 50,30) 420m Total Volume 3:00 Rest Between Rep 4:00 between Set. If on a relay team the relay team will do two sets of the Sprinting and then do hand offs.

          Lifting Day 2 Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets.

          Friday April 5th 2013 Day 5 Week 5: Traditional Seagrave Warm up w/ Sprint Drills. Pre-Meet Preperation 3x75m builds Block Starts 1x (10,10,20) Hand Off Practice if relays.

    Viewing 2 reply threads
    • You must be logged in to reply to this topic.
    Log In
    Like Us On Facebook
    - Facebook Members WordPress Plugin
    Highest Rated Posts
    • A Review of 400m Training Methods 79 votes, average: 4.92 out of 579 votes, average: 4.92 out of 579 votes, average: 4.92 out of 579 votes, average: 4.92 out of 579 votes, average: 4.92 out of 5 (4.92 out of 5)
    • 2008 Olympics: Usain’s Insane 100m 67 votes, average: 4.96 out of 567 votes, average: 4.96 out of 567 votes, average: 4.96 out of 567 votes, average: 4.96 out of 567 votes, average: 4.96 out of 5 (4.96 out of 5)
    • Top 10 Myths of Sprinting Mechanics 66 votes, average: 4.74 out of 566 votes, average: 4.74 out of 566 votes, average: 4.74 out of 566 votes, average: 4.74 out of 566 votes, average: 4.74 out of 5 (4.74 out of 5)
    • 14 reasons why Jamaica is the Sprint Capitol of the World 59 votes, average: 4.85 out of 559 votes, average: 4.85 out of 559 votes, average: 4.85 out of 559 votes, average: 4.85 out of 559 votes, average: 4.85 out of 5 (4.85 out of 5)
    • 12 Reasons to Squat Year Round 58 votes, average: 4.86 out of 558 votes, average: 4.86 out of 558 votes, average: 4.86 out of 558 votes, average: 4.86 out of 558 votes, average: 4.86 out of 5 (4.86 out of 5)
    • 6 Reasons Why All Athletes Should Sprint 63 votes, average: 4.32 out of 563 votes, average: 4.32 out of 563 votes, average: 4.32 out of 563 votes, average: 4.32 out of 563 votes, average: 4.32 out of 5 (4.32 out of 5)
    • 4 Tips for Keeping up with Sport Science Research 65 votes, average: 4.03 out of 565 votes, average: 4.03 out of 565 votes, average: 4.03 out of 565 votes, average: 4.03 out of 565 votes, average: 4.03 out of 5 (4.03 out of 5)
    • Loren Seagrave’s thoughts on Absolute Strength 54 votes, average: 4.80 out of 554 votes, average: 4.80 out of 554 votes, average: 4.80 out of 554 votes, average: 4.80 out of 554 votes, average: 4.80 out of 5 (4.80 out of 5)
    • 6 Reasons Why Jamaicans Dominate the Sprints 50 votes, average: 4.78 out of 550 votes, average: 4.78 out of 550 votes, average: 4.78 out of 550 votes, average: 4.78 out of 550 votes, average: 4.78 out of 5 (4.78 out of 5)
    • Developing Endurance in Speed-Power Athletes 58 votes, average: 4.09 out of 558 votes, average: 4.09 out of 558 votes, average: 4.09 out of 558 votes, average: 4.09 out of 558 votes, average: 4.09 out of 5 (4.09 out of 5)
    Recent Topics
    • ?Where I can start in multievents trainig?
    • Josh Hurlebaus Masters Training Log
    • How and when do hamstring injuries occur?
    • How and when do hamstring injuries occur?
    • Which fitness equipment do you use to exercise?
    About

    ELITETRACK is one of the longest standing sport training & conditioning sites on the web. We feature over 250 articles and 1000s of blog posts from some of the most knowledgeable and experienced track & field coaches on the web.

    Recent Posts
    • Evidence Based Recovery for Peak Performance
    • Dealing With Chronic Back Pain: 4 Ways To Cope
    • Effective Strategies to Lose Fat
    • What You Should be Doing on Your Rest Days
    • Enjoying Sports into Retirement
    Forum Activity
    • rudeboy on ?Where I can start in multievents trainig?
    • Pablo25 on How and when do hamstring injuries occur?
    • Josh Hurlebaus on Josh Hurlebaus Masters Training Log
    • Josh Hurlebaus on Josh Hurlebaus Masters Training Log
    • Josh Hurlebaus on Josh Hurlebaus Masters Training Log
    ELITETRACK by Human Performance Consulting, LLC. All Rights Reserved. 2015.
    ELITETRACK by Human Performance Consulting, LLC. All Rights Reserved. 2021.

    Type above and press Enter to search. Press Esc to cancel.