Sprint & Hurdles Program Design Overview

This article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed

This is a 5 part series:

Part 1 – A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed.
Part 2 – A Sprint & Hurdles Program Design Overview
Part 3 – Training for Development of Maximum Speed
Part 4 – Basic and Advanced Technical Models, including Proper Execution of Key Drills
Part 5 – Speed throughout the Training Year

Part 2 – A Sprint & Hurdles Program Design Overview

PROGRAM DESIGN OVERVIEW: The Basic Elements

The basic elements of the training program model to improve sprint performance will include the following oncepts:

1. Development of a Yearly Periodized Plan
2. Development of a Dynamic Stereotype (Basic and Advanced Technical Models of Sprinting) rehearsed at high velocity
3. Development of Maximum Speed
4. Development of Maximum Strength
5. Development of Maximum, Functional Power
6. Development of Core Strength (specific to sprint/hurdle posture demands)
7. Development of Specific Strength for tendons and muscles of lower leg and ankle
8. Development of Energy Systems Specific to Sprint Distances
9. Development of Specific Testing Protocols and Testing Intervals
10. Development of Specific Warm-up Patterns for items 2-7 above

As noted, the challenge is to design a plan where the various elements can be mixed in the right proportions, in the proper sequences, at the right times, using exercises that are the most functional — so that the blending of all the elements results in the desired improvement of sprint performance. Obviously, it is vital to prioritize all the elements so that one or more does not get lost in the process.

SPEED AND STRENGTH ARE THE KEYS

The two most important elements in the sprint training program plan are: 1) maximum speed training and 2) maximum strength training. They form the foundation of the training plan.

Laying the Neuromuscular Foundation

The key to training these two main building blocks of sprint training is the training of the Central Nervous System (CNS).

This training is twofold. The CNS must be trained to lay down a proper and sequential pattern of stereotyped sprint movements that are rehearsed at high speeds. This is the development of a Technical Sprint Model.

In addition, the (CNS) must be stimulated to develop more Motor Units (MU’s), through enhancing the recruitment of large, fast-twitch MU’s first, so that improvements in power can occur and increase the frequency that the MU’s are activated.

It is vital that a coach has the proper background information regarding the teaching of the Technical Sprint Models and the role that maximum strength development plays in the development of maximum speed and maximum, functional power. Therefore, these two critical and foundational components of sprint training will be developed in greater detail.

The base for speed IS speed.

Improvements in maximum strength allow for improvements in speed. Although the nature of this series of articles is to provide a guide to sprint/hurdle program development, I believe it is vital to give a complete background of proper sprint mechanics along with the rationale for the parallel emphasis on maximum strength training. My hope is that the important background information on these two critical and inter-dependent components will provide the base knowledge for keeping training programs from straying away from the necessary core of sprint performance training.