Scribd Logo
Upload

Welcome to Scribd!

  • 295 views

    Junior 100m

    Uploaded by

    sjktkbbm
    This document outlines a 52-week training program for junior sprinters. The first 14 weeks focus on general conditioning with steady runs, circuit training, and sprint drills. Workouts include grass running, relaxed striding, and hill training. The goal is to develop aerobic capacity, muscular endurance, and limb speed while focusing on proper technique.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Junior 100m

    Uploaded by

    sjktkbbm
    295 views5 pages
    This document outlines a 52-week training program for junior sprinters. The first 14 weeks focus on general conditioning with steady runs, circuit training, and sprint drills. Workouts include grass running, relaxed striding, and hill training. The goal is to develop aerobic capacity, muscular endurance, and limb speed while focusing on proper technique.

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 52-week training program for junior sprinters. The first 14 weeks focus on general conditioning with steady runs, circuit training, and sprint drills. Workouts include grass running, relaxed striding, and hill training. The goal is to develop aerobic capacity, muscular endurance, and limb speed while focusing on proper technique.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    295 views5 pages

    Junior 100m

    Uploaded by

    sjktkbbm
    This document outlines a 52-week training program for junior sprinters. The first 14 weeks focus on general conditioning with steady runs, circuit training, and sprint drills. Workouts include grass running, relaxed striding, and hill training. The goal is to develop aerobic capacity, muscular endurance, and limb speed while focusing on proper technique.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Junior 100m/200m Sprint Training Program

    A 52-week training programme suitable for a junior sprinter training approximately three
    times a week who would be aiming to run 100m at 12.2 seconds (male); 13.2 seconds
    (female) and 200m at 24.5 seconds (male); 26.5 seconds (female).

    Phase 1… Starting after rest


    GENERAL CONDITIONING (14 WEEKS):
    Objectives and methodology: to develop aerobic capacity via steady continuous runs and
    relaxed repetition running; to improve muscular endurance via circuit training; to progress
    limb speed and coordination via sprint drills

    Week 1
    Monday 3x 6 min grass rectangle: 60m x 30m: stride, walk, stride, jog (3 min rest between
    sets)
    Tuesday a) 4 min easy run on grass
    b) circuit training: 3x 6 exercises x 30 seconds work/30 seconds rest: (2.5 min
    between sets) press-ups, sit-ups, lunges, step-ups, torso roller, skydiver,
    c) 8 min easy run on grass

    Friday a) Sprint drills: 3-4 x10-15m walking sprint, skip A, heel to bum, skip B, straight leg
    swings, fast high knees
    b) 2x 2x 70m: relaxed striding, focusing on sound technique 70- 75% effort; (walk
    back recovery; 6 min)

    Week 2
    Monday 3x 6 min grass rectangle: 60mx 30m
    Tuesday a) 4 min easy run on grass
    b) circuit training
    c) 8 min easy run on grass
    Friday a) Sprint drills:
    b) 2x 2x 70m

    Week 3
    Monday 2x 10 min of 400m track laps: 100m each x stride, walk, stride, jog

    Tuesday a) 4 min easy run on grass


    b) circuit training
    c) 8 min easy run on grass

    Friday a) Sprint drills


    b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort;[walk
    back; 6 min]
    Week 4
    Monday 2x 10 min of 400m track laps; 100m each x stride, walk, stride, jog[3 min rest]

    Tuesday a) 4 min easy run on grass


    b) circuit training: [increase rest to 3 min, but skip rope for 30 sec between sets]
    c) 8 min easy run on grass

    Friday a) Sprint drills


    b) 2x 2x 80m: relaxed striding focusing on sound technique, 70-75% effort;[walk
    back; 6 min]

    Week 5
    Monday 2x 250m, 150m: relaxed pace, focusing on sound technique, c 70% effort [walk back
    recovery; 6 min]
    Tuesday a) 4 min easy run on grass
    b) circuit training
    c) 8 min easy run on grass
    Friday a) Sprint drills
    b) 2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort;[walk
    back; 6 min]

    Week 6
    Monday 2x 250m, 150m[walk back; 6 min]
    Tuesday a) 4 min easy run on grass
    b) circuit training
    c) 8 min easy run on grass
    Friday a) Sprint drills
    b) 2x 2x 90m: relaxed striding focusing on sound technique, 70-75% effort;[walk
    back; 6 min]

    Week 7
    Monday 1x 120m, 150m, 180m, 150m, 120m Fast relaxed, 70% effort [walk back]
    Tuesday a) 4 min easy run on grass
    b) circuit training: 3x 7 – add star jump exercise
    c) 6 min easy run on grass
    Friday a) Sprint drills
    b) 2x 3x 70m: relaxed striding focusing on sound technique, 70-75% efforts[walk
    back; 6 min]
    Week 8
    Monday 1x 120m, 150m, 180m, 150m, 120mFast relaxed, 70% effort [walk back]: 6min
    Tuesday a) 4 min easy run on grass
    b) circuit training
    c) 6 min easy run on grass

    Friday a) Sprint drills


    b) 2x 3x 70m

    Week 9
    Monday 2x 250m, 150m[walk back; 6 min]
    Tuesday a) 6 min easy run on grass
    b) circuit training: 3x 8: add high knee skip exercise
    c) 6-8 relaxed strides on grass x 40-60m
    OR 3-4 shallow grass hills x 60-80m [walk back]
    Friday a) Sprint drills
    b) 2x 3x 80m: relaxed striding focusing on sound technique, 70-75% effort;[walk
    back; 6 min]

    Week 10
    Monday 2x 250m, 150m[walk back; 6 min]
    Tuesday a) 6 min easy run on grass
    b) circuit training
    c) 6-8 relaxed strides on grass x 40-60m
    OR 3-4 shallow grass hills x 60-80m [walk back]
    Friday a) Sprint drills
    b) 2x 3x 80m

    Week 11
    Monday 1x 120m, 150m, 180m, 150m, 120m[walk back]
    Tuesday a) 6 min easy run on grass
    b) circuit training
    c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]
    Friday a) Sprint drills
    b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
    back; 6 min]

    Week 12
    Monday 1x 120m, 150m, 180m, 150m, 120m[walk back]
    Tuesday a) 6 min easy run on grass
    b) circuit training
    c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]
    Friday a) Sprint drills
    b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
    back; 6 min]
    Week 12
    Monday 1x 120m, 150m, 180m, 150m, 120m[walk back]
    Tuesday a) 6 min easy run on grass
    b) circuit training
    c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]
    Friday a) Sprint drills
    b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
    back; 6 min]

    Week 13
    Monday 10-12 min relaxed run on grass ( 60-70% effort)
    Tuesday a) 6 min easy run on grass
    b) circuit training
    c) 6-8 relaxed strides on grass OR 3-4 shallow grass hills [walk back]
    Friday a) Sprint drills
    b) 2x 3x 90m: relaxed striding focusing on sound technique, 70-75% effort; [walk
    back; 6 min]

    Week 14
    Monday 10-12 min jog on grass
    Tuesday a) 4 min easy run on grass
    b) circuit training
    c) 6-8x 40-60m relaxed strides on grass OR 8-10 shallow hills x 60-80m
    Friday a) Sprint drills
    b) 2x 70m, 80m, 90m

    You might also like