METHODS
SPRINT TRAINING
A traditional training approach for 60meter – 200meter racing – three phases:
- Base - Endurance running up to 5k – 8 weeks – Foundation, Frequency, Conditioning
- Transition – Submaximal Running (60-70%) 16 weeks – Strength, Volume
- Speed – Track (70-90%) – 25 weeks, Intensity
STRENGTH TRAINING
- Olympic Lifts: Snatch, Clean & Jerk
- Squats, Pull-ups, Dips, Ab/Mid-Torso
- Plyometrics: box / depth jumps
SUMMARY
This training approach changed in August 2009, from a focus on high intensity, low volume sprinting, dead lifting and plyometric jumping. The previous methods were discontinued due to declining sprint performance and chronic injuries.
