General notes
1) 2 or 3 sessions a week with 48 hours recovery between sessions
2) Aim for Quality NOT Quantity
3) Carry out the plyometric exercises on grass or the track
Other notes
1) Improved Running Efficiency
2) Improve their finishing kick and mid-race acceleration
3) Svetlana Masterkova regularly performed 10 reps of bounding over 100m
4) Highest level of speed-strength capacity occurs during the peak competition period
5) Use Plyometrics 4 weeks before the main competition period
6) Squat jumps, double leg bounds, alternate leg bounds, single leg hops, depth jumps, double leg hops and single leg hurdle hops
Exercises for the Sprinter
To develop acceleration
Plyometrics
- Single leg hopping * 6
- Bunny hops * 6
- Bounding * 10 (emphasis height)
Complex training
- Include barbell Squats
General Phase (2-3 months)
- 6 reps with 12RM
Specific Phase (1-2 months)
- 4 reps with 8RM
To develop speed
Plyometrics
- Speed bounding * 10 (Emphasis on speed across the ground)
Complex training
- Include barbell Lunges
General Phase (2-3 months)
- 6 reps with 12RM
Specific Phase (1-2 months)
- 4 reps with 8RM
Plyometric Exercises
Emphasis on these exercises is a high knee action and height except for speed bounding where the emphasis is speed across the ground. The upper leg should be parallel with the ground, lower leg vertical and the foot dorsi flexed (toe up)
And for the other routine
Complex training
General phase of training – example 2 sets
> Weight exercise – 6 reps with 12RM
> 1 min recovery
> Weight exercise – 6 reps with 12RM
> 1 min recovery
> Plyometric exercise
> 1 min recovery
> Plyometric exercise
> 3 min recovery
> Repeat for next exerciseSpecific phase of training – example 2 sets
> Weight Exercise – 4 reps with 8RM
> Plyometric exercise
> 3 min recovery
> Weight Exercise – 4 reps with 8RM
> Plyometric exercise
> 3 min recovery
> Repeat for next exercise
