The Four Basic Secrets to High School Sprint Training

This is Part 2 of 2 of Developing A Sprint Training Philosophy For High School Athletes, guest blogged by Jim Hiserman. Be sure to read Part 1 first, SPRINT TRAINING: Emphasis on Specificity, Variability and Simplicity.

He is the author of 3 books:

Part Two: Integrating the Necessary Components

Planning considerations should include implementation of all four specific components necessary for development of the sprinting performances of high school sprinters.

A: INTEGRATION OF SPRINT/HURDLE MECHANICS

Use of the Warm-Up to teach mechanics through employment of most effective & sprint/hurdle specific drills appropriate to the level of athletes.
Monitoring of athletes during drills to find areas that need remedial intervention OR upgrades in drill levels, drill speeds and/or drill ranges of motion.
Choosing movements for Warm-Up that involves movement patterns in all 3 planes of movement at slow, medium or fast speeds and short, medium and long ranges of motion.
Integrate movement skills/drills that serve a variety of needs (Postural, Technical, Strength, etc.). Selection of drills aimed at development of postural integrity, technical proficiency, specific speed and range of motion, and strength qualities relevant to sprinting/hurdling.

B: INTEGRATION OF SPEED DEVELOPMENT METHODS & VOLUMES

Speed needs to be trained every week of the training year regardless of training cycle. Speed development requires speed sessions two times per week at distances of 40-150 meters with emphasis on development of one or more of the following specific abilities:
a) effective sprint start ability
b) efficient & effective acceleration ability,
c) efficient maximum velocity mechanics,
d) energy systems development specific to maximizing performances of the 100, 200 and/or 400 meter race distances (Anaerobic-Alactic/Lactic/Anaerobic-Glycolytic).
Volumes needed for specific workouts should be dictated by race distances of the individual, training age of the individual and speed/strength levels of the individual. Once volume of workouts stabilizes, gradual progression of volume OR intensity OR both may be needed to induce further adaptive responses.

C: INTEGRATION OF STRENGTH DEVELOPMENT SPECIFIC TO INDIVIDUAL NEEDS

Sprint-Specific Strength is determined by the relative strength needs of each individual. At the high school level Maximum Strength and Elastic/Reactive Strength Qualities should make up the majority of Strength Training Methods. Employment of methods specific to developing the other strength qualities should be integrated weekly with methods addressing the quality of strength and optimal dosages dependent on the needs of each individual. The strength qualities that may be added according to need are:

Starting Strength,
Explosive Strength (Speed-Strength & Strength-Speed),
Eccentric Strength, and
Isometric Strength.

D: INTEGRATION OF RECOVERY/REGENERATIVE METHODS NECESSARY FOR ADAPTATION TO TRAINING AND OVERALL HEALTH

Effective adaptation to training is enhanced and optimized through the consistent planning of effective, well-designed regenerative methodology plan relative to the needs of sprint/hurdle event training. This plan should include dissemination of sound nutritional plans, supplementation protocol if necessary and employment of a variety of recuperative methods (foam roller, light range of motion exercise, various therapy methods as needed by individuals, adequate SLEEP on a nightly basis AND tracking of Sleep (hours, quality) diet, heart rate and RPE for Emotional Stress on a DAILY BASIS via use of TRAINING DIARY.

The Big Picture

Simplicity of training for high school sprinters REQUIRES a specific organizing of training that is based on the various levels of athletes within the program. These levels can be determined by training age levels, strength/speed levels, technical proficiency levels or a combination of strength, speed, skill.

Training age can be used to best determine the volumes of sprint training and specific strength qualities to be employed.

Use of a 3 or 4 Week Block Plan will allow for distribution of Speed, Strength and Energy System Training Methods AND emphasize various days and/or weeks for targeting development of specific sprint (starts, accelerations, max velocity or all 3 areas in the same session) workouts. Likewise, different strength qualities (Explosive Str., Elastic Str./Max Str., etc.) can be rotated on designated weeks for use in tandem with Speed on Neural Training Days.

An example of this would be to plan a Speed session with emphasis of block starts, followed by Strength work with Med Ball Over Head Tosses, Counter Movement Box Hops and Med Ball Between the Legs Forward Tosses OR Acceleration work on the track followed by Strength work with Med-Heavy Sled Pulls for 15 meters, a series of Rolling Double Leg Hops x 20m or Double Leg Bounds Up Stadium Steps.

In addition, Energy System Training for Speed Endurance and Special Endurance can be designated by mixing with Speed on certain days or placed on Energy System Training Days (for Special Endurance I & II or Extensive Tempo Training) where volume is dictated by body type, training age and/or specific race distance of the individual (100, 200, 400).

Once Speed/ Strength Days (both on neural training days) and Energy System Days have been distributed within each week of the 3 or 4 Week Block, Recovery/Regeneration Days can, AND SHOULD, be added at least once per week if not DAILY with short, after practice sessions scheduled.

One last detail of planning requires the use of MID-WEEK Meets as TRAINING days for Speed/Strength (to count as one Neural Training Day). Regeneration and Recovery Days with light exercise or short distance Extensive Tempo mixed can be used to help athletes recover successfully while also benefiting the Core Strength and Remedial Strength work needs of the athletes.