Answers to your questions about training sprinters
By Athletes' Acceleration | September 17th, 2009
Here are the questions I’ve answered about
training for the sprint events, so
you can follow along or skip through the
audio to hear what you want.
1. On Fridays workout i can’t do push-ups
because of my shoulder. Is their anything
else i could do instead?
2. My question is which video shows you
doing a speed drill for running faster.
Your demo of the speed drill is awesome.
May I get you to send that video to me
again or tell me the title of it. Thanks ,
Louis
3. My son is a freshman at a college this
fall. The track coach said he could be a
walk on if he ran a 48.5 (400) at a try
out. We have set this for second week in
Dec at a all comers meet. He ran a 50.67
in May of last year at state. He is now
running the third week of your workout.
Should he be doing any extra as it is a
college level.
4. What are your 400 training models for
older Masters Track competitors (65 and up)
who will compete in national and world
class meets?
5. what is (10 exercises @30″ on 30″ off)
6. Our season begins in February. Should
I begin the 12 week program now, or wait
till November and what should I do with
the two week winter break in December
before the season? If I wait till November
to begin the 12 week program, what should
I have my athletes do till then? I have
purchased both programs from you (and love
them)!
Thanks!
7. Would you use this 400m program for
athletes that do 300m because they are too
young to do 400m?
8. What is the deal with isometric band
exercises fact or crap or something in
between they are being sold at
athleticquickness.com? Good Scientific
American study shows a loss of type 2x
fibers with conventional speed and
strength work to a slower 2a variety (also
type I to 2a) then a amazing increase to
2x fastest with lots of rest (like 3 months) after the initial hard work. What do these findings mean? Work hard in the off season and hit auto pilot mid way through to peak at the right time?
9. Do have idea’s on how to get out of
the starting blocks faster? Alex
10. what is the formular used to come up
with the time needed to run your reps.
e.g. say my best time is 23.0 for 200m how
would I figure 70% of that. Thank You
Winston
11. was wondering what the purpose of
running barefoot was? Also, what is the
intensity of the 250 hills on day three of
the first week?
12. I was wondering if your program comes
with strength program designs
13. mister Latif, i am a trainer from
Greece. I have an athlete (girl), who is
the better athlete in her age (1995) in
Greece in 300m. 43.56 is her record. The
next year she will run 300m.and 400m. with
hurdles.I would like to have your advice,
what i must do to be in high form.
14. Can you give some examples of the
Bodyweight Circuit exercises that you
refer to in your training plan?
15. I am a 59yr old 800m athlete with
59sec 400 speed.I use to run the 1500.Not
working for me anymore.I ran 27.3 for 200
last summer.I would like to train for the
400 and still be able to run a decent 800.
I will be 60 in june 2010.I have a chance
on being ranked in the top 3 in the U.S.
and possibly win a national title if the
training goes right.Can you help.I will
also be doing some volunteer coaching
with a age group track team. We are just
starting our x-c training.Thanks.God Bless.
16. HELLO, I WOULD LIKE TO ASK YOU THAT IN
THE COMPETITION PREIOD, AFTER THREE WEEKS
LOADING WHAT DO YOU RECOMMEND ME TO DO
DURING FOURTH WEEK FOR THE RECOVERY.
17. Hi Latif, In your experience is it
likely that someone who ran fast 400m
times before puberty/ rapid growth will
regain those times with an appropriate
training program such as the one you outline,
or do you often see kids running slower after
puberty & not able to re develop such speed
for sprints up to 400m? (e.g. 56.1 best time
as 14yr old girl/ 58.9 best time as 17 yr old)
She is much stronger now, but still running
slow times. Her training program includes
aerobic foundation pre season, core strength,
bodyweight exercises, tempo runs & interval
training, & speed work pre season & throughout
competition.
Thanks,
Ali
18. MY NAME IS GIOVANNI AND I AM 10YRS OLD.I
DO NOT HAVE A COACH YET, BUT I LIKE TO RUN
THE 400 METER.WHAT SHOULD I DO TO TRAIN FOR
RACING THIS YEAR.
19. my question is……in 2007 as a 11yr old
my son finished 5th in country with a time
of 12.87 in 100. he’s 13yr old now and is
bigger and stronger but just has PR of 12.64.
what is going on? PLEASE HELP ME!!!!!!!!!!!!
- Latif Thomas, CSCS, USATF II
2005 MSTCA Coach of the Year
Complete Speed Training
Complete Program Design for Sprinters
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This entry was posted on Thursday, September 17th, 2009 at 9:31 am and is filed under Speed Training . You can leave a response, or trackback from your own site.
September 17th, 2009 at 10:39 am
My son wants a scholarship at a division 1 school in the 400 meters. He ran the 400 in mid 48 sec in his junior year. Faster is always better. However, what is the best way to “market” his skills and ability to colleges. Is there a web site he can use to get mass exposure, Please let me know. He trains four days a week right now with an olympic gold medalist in the 400. His technique is great and he has the ability to only get better. How can we get exposure?
>>Off hand I don’t know of any sites like that. But your son’s Olympic Gold medalist coach should be able to help him in that area with his connections and status.
Latif
September 17th, 2009 at 12:36 pm
Thanks for the info for question #6…My ahtletes are in the weight room twice a week and we are also working on technique and speed drills (agility ladder and drills: A skips, butt kicks, etc), and core. Is this enough until November when I begin the 12 week pre-season program or should they be conditioning now and if so, what? (for 100-200 and 400 runners). Thanks!
>>> That sounds pretty much like exactly what I would be doing if I were in your situation. I don’t think they need to do much more than that. I would probably add a bodyweight conditioning circuit for the short sprinters and some tempo runs for the 400 runners, as well as 1x per week doing acceleration work up a short hill or from various positionins on the ground. but just doing base biomotor work like you have them doing should be plenty.
Latif
September 18th, 2009 at 5:21 am
im the author of Question 19. my son is still skinny…..5′2 110 at 13. always has been smallest on track, but he is bigger than 2 yrs ago. after that 2007 olympics he took winter off and didnt play b-ball, just a f-ball and track guy. what can i do? where can i send a tape to you?
>> Check your email.
LT
September 19th, 2009 at 2:32 pm
Latif,
What do you think of speed and agility centers that “Specialize” in getting kids and athletes faster by using state of the art treadmills and other training aids including plyometrics to increase stride lengths and overall speed. Would this be at all useful 8 weeks before track practice to get in some conditioning? How do you feel about running stadium stairs and how long should running them continue during a season?
>>> Treadmills are a joke. Stride length does not need to be directly addressed 99 times out of 100 at the developmental levels. read this articleThere are about 20 things I would do in the pre/offseason to develop appropriate conditioning before putting a kid on a treadmill that does all the work for them and/or destroys their running form by forcing them to overstride. Stadium stairs are a viable option if you don’t have access to hills. If I have access to hills I’m probably not going to run many stadium stairs except to add variety. I think hills are more functional. I do hill work/stadiums through the special prep phase (half way, give or take, through the season) one time per week and then once we get into the precompetition phase I’m done with hill work.
Latif
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