Sprinting is a sport that requires strong technique, top-notch efficiency, and a combination of aggression and relaxation.  While some sprinters do not lift weights, many do lift weights to “beef up” their game.  However, too much mass can be a hindrance which makes sprinting somewhat unique in the sports realm.

In fact, world-class sprinters are not very large, ranging in size from 155 pounds to 180 pounds.  In developing a training program for sprinting, there are several components that are desirable to achieve.  Speed, of course, is crucial, but a good sprinter also wants to develop strength, power and flexibility.

The desired end results are lean body mass and a great strength to weight ratio.  Another goal that weight lifting can help sprinters achieve is a well developed central nervous system (CNS) which gives the runner a lightening fast reaction time so that they can break out of the gate on command.
The flip side of this is that too much bulk can decrease the sprinter’s ability to relax his or her body and control it at higher speeds.  There is a delicate balance between the strength and power that can help propel a sprinter and the excessive bulk that can slow the runner down significantly.

A chest and shoulders that are too muscular are a sprinters greatest hindrances.  A sprinter must be able to relax in order to maintain top speeds and extra bulk does not facilitate relaxation.  It is more advantageous for the sprinter to have less chest and more leg.
Many serious sprinters implement a full scale workout and training program that includes working out several times a day.  These training programs often broken up into training seasons.   Training seasons are mainly contingent upon the event as well as the athlete.  A training season can last as long as 8 or even 11 months.  This depends upon the indoor as well as outdoor goals.  Each of the three seasons depends upon the athlete’s needs as well as the climate in the area because of the indoor and outdoor elements of the competing and training.
•        Fall/Pre-Season – This season usually begins late September to early October until sometime in early January.
•       Indoor Competition – This season ranges from January through March.
•        Outdoor Competition – This season can range anywhere from March until September.

Three Times a Day Training Program
When using this program, the athlete trains three times a day.  The first workout consists of bounds, sprint drills and plyometric drills.  The drills, though simple in appearance, must be done with precision and aggression.  The focus here is on body posture and execution and they must be correctly done.

A fast ground to ground time is also an essential objective.  A typical workout may consist of several drills, each done for 30 meters and 2 to 4 times on each leg.  There should also be about a minute to a minute and a half rest in between drills.  It is best to do bounds on opposite days of sprint drills, although it is OK to sometimes do them all together.  Plyometrics and bounds get the body accustomed to reacting quickly and getting it very powerful, particularly at the point where the foot contacts the ground.  The plyometrics and bounds are very beneficial, but care should be taken for stress injury such as shin splints or ankle injury.

Each exercise should be done three times.  A good cool down session is vital for the end of each training session.  A good 10 to 15 minutes of stretching, as well as cool down exercising should be done.  Exercises done during this time can even be adopted from the warm up routine.  Follow each workout with some protein within the “golden hour.”

The second session focuses on general conditioning.  Begin with a good warm up and finish with a good cool down, combined with a lot of stretching after.  Different exercises can be done on different days.  This is beneficial in keeping the workout fresh, encouraging all over toning and conditioning and in preventing a fitness plateau.  These exercises can be done outside, barefoot, in sand or in grass to achieve optimal results.

Do exercises such as flying 30’s, power hills, standing in place running arm swing (with weights) and Bulgarian Dips with weights.  Make the workouts challenging by adding as much weight as can be tolerated and increase the weight as needed.  A good cardio routine is essential to the program as a whole as well.  At some point in the weekly routine, the body needs to actively rest.  Light jogging, walking, swimming and cycling are all excellent ways to accomplish this.
The weight room is where the final session of the day is performed.  This workout is specifically targeted for core/base strength training.  Proper technique is essential in order to gain maximum benefits, as are power and quickness.  Periodically increase the weight that is used as well as sets and reps.

Keep the workout on a constantly evolving status in order to encourage the body into peak competition status.  Work out different body groups, such as lower body and upper body on alternate days.  For instance, Monday and Thursday may focus on upper body while Tuesday and Friday may focus on lower body.  Ab work can be incorporated into the end of each lifting workout and can be done every day.  Good ab basics are crunches, weighted decline board sit ups and hanging knee-ups/leg raises, although there is an endless offering of ab exercises from which to choose.
Lower Body Weight Exercises
•        Snatch – 3 sets of 6 reps
•        Squat – 5 sets of 5 reps
•        Straight legged dead lift – 3 sets of 5 reps
•        1 leg alternating curls – 3 sets of 8 reps
•        Seated calf raises – 3 sets of 8 reps
•        Power clean “pulls” – 3 sets of 6 reps
•        Squats – 3 sets of 8 reps
•        Power Shrugs – 2 sets of 6 reps
•        Good mornings – 3 sets of 8 reps
•        Seated calf raises – 3 sets of 8 reps

Upper Body Weight Exercises
•        Dumbbell bench press – 3 sets of 10 reps
•        Dumbbell military press – 3 sets of 8 reps
•        Pull downs – 3 sets of 8 reps
•        Bicep curls – 3 sets of 8 reps
•        Triceps extensions – 3 sets of 8 reps
•        Forearm curls – 3 sets of 8 reps
•        Bench pull – 5 sets of 5 reps
•        Dumbbell push press – 3 sets of 8 reps
•        Dumbbell bench press – 3 sets of 8 reps
•        Bicep curls – 3 sets of 8 reps
•        Forearm curls – 3 sets of 8 reps
Other exercises that can also be incorporated into the workout are weighted lunges, power cleans and step ups.  For the arms, other exercises can include swings, dumbbell arm and crossovers.

Ab machines can also be used to strengthen the core/abdominal region.  As stated earlier, sets and reps will increase as proficiency is gained and the runner develops more strength.
The final element in a good training program for any athlete is adequate rest, hydration and nutrition.  The body needs rest to rebuild and actually profit from the workouts and conditioning.

Good sleep, healthy eating and adequate water intake are all essential for proper conditioning of the body and benefiting from the training program, but they are often ignored or neglected.  However, keeping rest, nutrition and hydration as the core of the program will allow the athlete to obtain the greatest benefit possible from the workout.

Running track requires a focus on speed but not so much on strength. The cross training done during the winter months is sufficient for strength training. Once the track season opens, you should have a base for strength and now start working on your speed.

After a few weeks of speed building runners start to work on training for pace. The longer the distance the slower workout that develops. The pace should get faster as you progress towards the final race. You need to have consistency when running track with intensity not quite as important with this type of running. Warm-ups with proper rhythm results from stretching and then a slow jog with established strides in place.

Core Training

The core training requires building a posture suitable for improved flexibility and change body position to run track with speed. Balance in high levels provides structure and builds muscles. Body conditioning provides endurance and power behind the runner. Sit-ups and back extensions provide the necessary conditioning. The muscles need to be strong enough to hold the posture to form when running in a track event.

Running on a Hard Surface

Running track is preformed on a hard surface and requires many considerations for training. The shoes and the speed determine if you succeed or fail. Speed workouts allow you to get accustom to a hard surface while building up the speed and endurance needed to run safely to prevent possible injury. Once you begin training, your speed should increase as you run everyday.

Proper Shoes for Track Running

Track shoes have spikes and most are lightweight. The spikes generally screw into the bottom of the shoes to maximize running performances. The spikes at the front part of the shoe help with gripping and traction. The heel needs protection with cushioning and no spikes are in the heel area. The type of event determines the type of shoe. The different shoes are distance running, sprinting and field.

Running on a hard surface such as a track, your feet may become sore and painful if the proper shoe is not worn. You need to provide the proper cushioning for the foot and leg to prevent injuries. Injuries from improper shoes results in fatigue, knee injuries and foot problems. The proper shoe for the surface you are running on helps with running and safety.

Track Running Movements

If you run with good form, speed and endurance come hand in hand. If running indoors on a track, your body does not have to contend with the atmosphere outdoors. A steady pace with your arms moving at a steady back and forth movement done on any surface needs an upper body strengthening, therefore, an upper body workout incorporated into a daily workout routine benefits the runner.

Proper Training Tips

When performing track racing or any type of running, you need to start the day with a breakfast that provides the need carbohydrates and protein. Lack of the needed glucose tends to slow the body down as the energy level decreases.

If you run early in the morning and do not have time for a big breakfast, you will want to have a big dinner the night before consisting of the needed carbohydrates and protein. A healthy meal and a snack before bedtime will provide the same as a breakfast.

The morning before you run then may consist of a small snack to before the run. You always need something before running. Running on an empty stomach is not recommended. A banana or some toast will help before a run.

After the run, you need to replenish your glucose supply by eating carbohydrates, which in turn helps you recover from the running routine. This is not only beneficial for the rest of the day, but also prepares you for the next day.

A warm bath, allowing the body to soak in the warm water to get the blood flowing and circulating through your muscles helps to relax you and enables you to sleep well rested. It is important to complete a good night’s sleep uninterrupted before the next run.

Rotating different training strategies by increasing speed for one minute and then slowing back to your comfort pace trains you with the ability to distinguish between quality running and running that may exhaust you. You never want to run on a depleted glucose supply. This will cause some serious injuries to the body. Always keep your glucose level high for running.

The stride helps with faster paces. Your entire body under goes a complete change. Your tendons, muscles and neuromuscular system learn to work together to become more efficient in running. The stride allows you to run faster and cover more distance.

Two different types of strides, the general and the acceleration stride. The general is a mile pace and allow the beginner to become familiar with speed racing. The acceleration stride starts the runner with a general stride at a mile pace and towards the end of the run, accelerates into a faster pace.

General strides should be done three times a week while the acceleration strides are done twice weekly. This offers rest periods after the long run. Do strength building on days of the general stride runs. The days of the acceleration strides need to be done without any other workouts that day. Warm ups and cool downs before and after for injury prevention, always need to done.