Old Forum training for sprints

[Erik Duarte]

I have an interest in training for track. I'm not a very experience sprinter. The only sprint I do on occasion is a 40 yard dash. It's under 5 seconds. Barely. My training usually includes clean and press and pullups. 15-20 sets of 1 rep. for both. the next workout is front squats and dips 15-20 sets for 1 rep. I have been sprinting on my off days. I would just like to learn more how to train for sprints ( Track). I do not have much knowledge on it due to most of my training being for grappling and than strength training. Does anyone know any good coaches or athletes to follow? Any advice would be fantastic.

 

[23rdwave]

Baylor University coach Clyde Hart is one of the best sprint coaches around.

http://speedendurance.com/2008/02/12/clyde-hart-training-manual/

Walter Dix and Terry Long's training methods.

https://www.usatf.org/groups/Coaches/library/2008/Sprints/5%20Sprinting%20with%20Walter%20Dix.pdf

 

 

[Journeyman]

^ Those are great.

I was able to find a lot of very solid, basic info in the 'USA Track and Field Coaching Manuals'.

As far as general advice--work technique, and get as strong as possible with deadlifts and single leg work. Make sure your ankles, knees and hips are healthy, and make sure your midsection is strong and stable.

If you're looking for someone from Strongfirst, Franz Snideman does a lot of speed/power type stuff.

 

[m@tty]

If you have a spare hour have a look at this

http://ssa.nls.uk/film/4713/87215505

Being Scottish he was a boyhood hero of mine and due to lack of facilities used unconventional methods with bodyweight training, Speedball and  plyometrics to reach his goals.

The film doesn't show a great deal of his training template but might inspire you to search further.

 

[Luke Luko]

For solid strength foundation i would recommend deadlifts (single and two leg) and some heavy midsection work. For coordination crawling and cross-crawls variations. Do also some rotational work. Then some explosive skipps and short acceleration in Dan John style from his "Never Let Go" book.

And i highly recommend to add some relaxation techniques like Pavel's "Fast and loose" drills.

For sprint technique and details you will need some solid expert advice