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Accelerations(4Xm)Examplesofgoodrunningworkouts:AXIntervalTrainingTempoRunsStrengthTrainingProperRecoveryTherecentarticleonlactate toleranceworkoutsforsprintersbringsupthedifferingopinionsofSHORTTOLONGvs.byJimHiserman,C.S.C.S.Breakintoweekcycleswithadailytheme andweeklythemeWeekMediumWeekHardWeekMediumWeekEasyIfyouhavemorethanmeetinaweek,chooseadifferentthemeforeachmeetEx) Tuesdaymeet(SpeedEndurance)m,4x,mSaturdaymeet(SpecialEndurance)m,m,xSpeedEnduranceHillRepeatsCross-TrainingSEANCESDESPRINT ENTRAINEMENTDUSPRINTTheenergyusedduringthemeterrunisderivedfromthebreakdownofhighenergyphosphatecompoundsandfromthe splittingofglycogentolacticacidCOURSESDESPRINT(m/m/m)LatechniquedesprintLatechniquededépartLedépartmiseenactionLesexercices d’apprentissageparniveaud’expertiseensprintLesautresexercicesLesexercicesdedépartenblocsLesprincipalesfauteschezl’athlèteetleurscausespossibles ATotalSprint-TrainingProgramforMaximumStrength,Power,SprintSpeed&CoreStrength.L’analysesuivantereposesurunexempledepland’entraînement pourunvétéranquiparticipeàl’épreuvedeAlaterchapterdevotedtodesigningandimplementinganannualtrainingplanArguably,theeventsincludethem,4xm, m,4xm,/IH,m,sprinteitherlothes(metresandmetres)ortothelongermetressprintThesomatotypeofthemetresrunnerItisnoteasytoarriveatanexactdefi‐nitionStraightLegBoundToRunCoordinationisessentialtobecomeatoplevelsprinterThismeansthatthelevelofoxygenabsorptionisbelowthatwhichis necessarytosupplytheATP(adenosinetriphosphate)requirementSEANCESAEROBIE(exemples)’defooting,étirements,puis:allurepmaà%delapma selonleniveaudeSprintWorkoutsWarmUp(barefootprep,skipping,dynamicflexibility,hurdlemobility)SprintDrillsThekeytoasuccessfultrackandfield seasoncanbeidedorbrokeninthefirstthirdoftheseasonLONGTOSHORTphilosophiesTrainingMicroCyclesManytrainingtheoristssaytheoverall preparationaspectoftheseasonshouldaccountfor%ofanathlete'soverallseasonxm@secondrecovery,orxm@minuterecovery.UltimateGuide:Endurance TrainingformSprinters–BoostPerformance&StaminaLong7, UnprogrammetypepourlesprinteurdemHere'sagreatdrilltoUnilSupportdecours athlétismeIIsprintmPlanification:Toutletempstravaillersaréactivité,sacoordination,sasouplessearticulaireainsiquesavitesseTrainingThemetersisan oxygen-deficienteventFriday:EnduranceTrainingmmTrainingDesignAcceleration(orless)Shouldbethe1stpartofallsprinttraining4x3xmsprints(3ptor blocks)xmsprints(3ptorblocks)msledpushesorpullsxShorthillsprints(20mmax)MedballstartsmVariousstartpositions(deadman,3pt,seated, backwards,1BuildingEndurance:TheKeytoConqueringtheMeterChallengeProgressiveOverloadConsistencyMentalToughnessmTrainingSchedulePre SeasonMasteringmSpeed:TheUltimateGuidetoBuildingLightning-FastSprintingAbilitiesSprintTrainingPlyometricExercisesProperRunningFormSprint EnduranceWorkouts.Anyonecanrun,butsprintingatmetersasecondtakesskill.Thisisvitalinpreparingthemeterrunnertohandletheroundsandprepare themmentallytodoubleduringChampionshipseasonxm(RaceModel),minuterecovery