Leroy Burrell's Sprint Training Plan

Last Updated on April 10, 2013 by Jimson Lee

It appears that last week’s post on the 400 meter training plan by Rolando Greene generated a lot of email requests for more of the same.

Many thanks to Richie Mercado of the NACACTFCA for this information. For the Spanish version, please refer to http://www.nacactfca.org/Burrell.htm.

Richie’s other notes include Loren Seagrave’s Neuro-Biomechanics of Maximum Velocity Part 1 and Part 2.

The NACACTFCA is the official Coaches Association of the IAAF-NACAC Area.

Leroy Burrell’s Sprint Training

I. Introduction

A. Sprinting is defined as the ability to run at maximal or near maximal speed for short periods of time.
B. Sprinting is the product of three factors
- 1. Stride frequency
- 2. Stride length
- 3. Anaerobic endurance
C. The primary areas of coaching concern
- 1. Running mechanics and proper running technique
- 2. Running training
- 3. Flexibility
- 4 Strength/Power training
- 5. Practice set up
- 6. Competition strategy/Racing

II. Factors Which Determine Sprinting Ability

A. Stride frequency
- 1. Limited to the physiology of the athlete
- 2. Factors which effect frequency
B. Stride Length
- 1. Proper technique is required to reach optimal stride length
- 2. Flexibility and strength enhance stride frequency
- C. Anaerobic endurance-the ability to sustain maximal effort

III. Running Technique And Running Mechanics

A. Running technique
- 1. Driving out
- 2. Forward lean
- 3. Head alignment.
B. Running mechanics
- 1. Front leg swing
  - a. Lower leg should not extend behind the body
  - b. Foot should be tucked under the body on the forward swing
  - c. The knee should lead during the forward motion of the leg
  - d. After the knee comes through, the knee joint opens then the foot starts to drop
  - e. The toe should be in at least a neutral position to prepare for the foot strike
- 2. Foot strike
  - a. The foot should be slightly prone so as to cause a spring action upon contact with the ground
  - b. The foot should strike under the body’s center of mass
  - c. The athlete should land on the ball of the foot
  - d. The athlete should experience a heal strike to start the rebound process
- 3. Back leg push
  - a. Characteristics
    - 1. Stretch reflex action as a result of the foot strike
    - 2. The foot leaves the ground with the leg extended slightly behind the center of gravity
    - 3. Upon leaving the ground the hamstring flexes bring the lower leg in a tuck position under the body
    - 4. This action is followed by leg swing forward
  - b. The different looks depending upon the phase of the race
    - 1. Drive phase-distinguished by a powerful down and back push of the ground to propel the body forward
    - 2. Acceleration phase-distinguished by backwards push but you begin to see a little bit of bouncing
    - 3. Maximum speed/maintenance phase-distinguished by a bit more spring of the ground
      - (a) A result of a stretch reflex action
      - (b) Helps to maintain speed and minimize deceleration
- 4. Arm Action
  - A. Arm should swing from the shoulders
  - B. On the forward swing elbow joint should close
  - C. On the back swing elbow joint should open slightly

IV. Flexibility

A. Should be a part of the warm up and warm down
B. Should be done in a slow static manner so as to not cause injury
C. Should be done with the individual athletes needs taken into consideration

V. Running Training

A. The best way to learn to run fast is to run fast
B. Training program should be well rounded
- 1. Fall
  - a. Monday aerobic and weight session
  - b. Tuesday technique session and resistance session
  - c. Wednesday resistance session I. E. stadiums polymers
  - d. Thursday aerobic or recovery and weight session
  - e. Friday start technique and weight session
  - f. Saturday sprint technique session
- 2. Spring
  - a. Monday aerobic session weight session
  - b. Tuesday start techniques session
  - c. Wednesday sprint technique session
  - d. Thursday start technique day weight session
  - e. Friday travel rest/recovery day
  - f. Saturday competition day

VI. Strength And Power Training

A. Strength Training
- 1. Strength training for sprinters should be activity specific
  - a. Should work the frequently used muscles and motions
  - b. Should work on the large muscle groups
  - c. Should not be designed to develop muscle mass not muscle density
  - d. Should be designed to help to develop balance between muscle systems
  - e. Should be done in an explosive manner
- 2. Types of lifts
B. Power training

1. Used to develop event specific motions
- a. Program must be designed to supplement running and strength training program
- b. Must be diverse so as not to over stress or over work the muscles, tendons and bones
- 1. Types of power training exercises
  - a. Plyometrics
    - 1. Bounding
    - 2. Boxes
    - 3. Hurdle hops
    - 4. Depth jumps
  - 2. Resistance exercises
    - a. Hill running
    - b. Stadium stair climbs
    - c. Sled/tire pulls
    - d. Resisted running/push running
    - e. Running with a weight vest
    - f. Resistance bounding

VII. Practice set up

A. Conditioning phase

1. Characterization of this period
- a. 2-4 weeks duration of general conditioning
- b. This period is learn and adapt to lifting and running
- c. Time to get in shape to train
2. Typical week of training
- Day Workout
- Mon. One mile run
- Lift-3×10 Power Clean
- Bench press
- Squat
- Standing dbl. arm curls
- Tue. 800,600,400m or 2×800 4×100
- 600,500,400m or 2×600 4×100
- Wed. Lift-3×10 Bench press
- Leg curl/leg extension
- Dumb bell raises
- Thur. 15-30 min run
- Fri. (same as Monday)
- Sat. 10x100m strides or 6x150m run

B. Anatomical adaptation

1. Characterization of this period
- a. 4-6 weeks of training used to start the adaptation to more event specific training
- b. Long period of hard to moderate training in various areas of development
2. Typical week of training
- Day Workout
- Mon. 600,500,400m-2×600 4×100
- 500,400,300m-2×500 4×100
- Tue. Lift-3×8-10 Power Clean
- Bench press
- Squat
- Standing dbl. arm curls
- Wed. Drills, Stadiums, Boxes, Plyometrics, hurdle hops
- Thur. 15-30min run
- Fri. Lift-3×8-10 Hanging Clean
- Bench press
- Jump Squat
- 3 way Dumbbell raises
- Sat. 10x100m or 6×150 or 6×200

C. Pre-Early season training

1. Characterization of this period
- a. This period is a transitional period where you are preparing for Competition
- b. The athlete is allowed time to rest
2. Typical week of training
- Day Workout
- Mon 500,400,300m or 2×500 4×100
- 400,300,200m-2×400 4×100
- Tue Starts
- Lift-3×6-8 Power Clean
- Bench press
- Squat
- Standing dbl. arm curls
- Wed Drills, Stadiums, Boxes, Plyometrics, hurdle hops
- Thur Starts
- Lift 3×4-6 Hanging Clean
- Bench press
- Jump Squat
- 3 way Dumbbell raises
- Fri Rest or 10×100 or 6×150

D. Competitive phase

1. Characterization of this phase
- a. Training emphasis should be quality not quantity
- b. Everything should be done fast but relaxed
2. Typical week of training
- Day Workout
- Mon 400,300,200m-2×400 4×100
- 300,200,100m-2×300 4x 100
- Tue Starts, Relay handoffs
- Lift-3×4-6 Power Clean
- Bench press
- Squat
- 3×10 standing dbl. arm curls
- Wed 10x100m or 90,80,70,60 m, Boxes
- Thur Starts
- Lift-6,4,2 Hanging Clean
- Bench press
- Jump Squat
- 3 way Dumbbell raises
- Fri Rest

E. Ultra competitive phase

1. Characteristic of this phase
- a. All work is quality
- b. Athlete should focus on preparing for competition
2. Typical week of training

Day Workout
Mon 300,200,100m-2×300 4x 100
300, 4×100
Tue Starts
Wed 90,80,70,60 m, Boxes
Thur Starts or rest
Fri Rest

VIII. Competition/Racing

A. Block setting
- 1. Front leg approximately 90 Degrees
- 2. Back leg approximately 120 Degrees
B. The race
- 1. The start phase
- 2. Acceleration phase
- 3. The maximum speed phase
- 4. Maintenance phase
C. Post Race Evaluation