Coaching Spring10:Coaching Spring 09 6/15/10 9:20 PM Page 18
Emphasis on learning to be technically efficient must be a consideration when designing sprint training plans for each day. Large groups of sprinters can be split into groups of eight or nine, depending on number of lanes available on track for starts. School with eight lanes can easily rotate 32 sprinters through the circuit with each group of eight starting at a different station and rotating as a group when finished. Schools with one or more coaches for sprinters have the luxury of making sure the exercises are done in a quality manner with feedback that allows for a learning situation for the athletes. Emphasis on learning to be technically efficient must be a consideration when designing sprint training plans for each day. Young athletes with a lack of training and conditioning cannot be expected to be able to handle lactate tolerance work with proper technical efficiency if the distances used are those used by traditional LT workouts of older 200/400 sprinters. To allow for mechanical/technical efficiency of young sprinters while doing lactate tolerance work needed to prepare them for the 200/400, it is best to use shorter distances run at high intensity w/short rests. Examples of these types of lactate tolerance workouts are listed below.
18 Coaching Athletics Quarterly - Spring 2010
Effective Lactate Tolerance Workouts Using Shorter Distance Reps 200 meter LAT workout examples: 4 x 4 x 60m w/ 2' and 4' 2 x 2 x 100 w/1' & 8' 400 meter LAT workout examples: 2 x 200 w/1' & 10', 3 x 100 w/1" 2 x 150 w/1' & 10', 4 x 60 w/2' 3 x 100 w/1' & 10', 2 x 150 w/1' *Based on Biochemical Evaluation of Running Workouts Used in Training for the 400-m Sprint by Saraslanidis, Manetzis, Tsalis, Zafeiridis, Mougios and Kellis, Journal of Strength and Conditioning Research, Vol. 23, #8, 2009. The aim of this article is provide examples of training design using short-to-long (speed development) and long-to-short (lactate tolerance) that can be applied to a typical high school season. Specifics of design, energy system training, strength training, sprint mechanics and volumes of research and reference sources for sprint training can be found in A Design Method Program for Sprint and Hurdle Training (Published 2008 by Jim Hiserman). A Program Design Method for Sprint and Hurdle Training and Strength and Power for Maximum Speed are available on speedendurance.com for 24.95 and 22.95 respectively with 4.95 Priority Mail in the US for both books together and/or just the Program Design book and 2.95 for just the Strength and Power book.
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Published on Jun 18, 2010
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