Junior sprint training program

Sprinting is a difficult combination of aggression, relaxation, technique and efficiency. Champion sprinter Tom Green shows you his full training program! BodyFit is your solution to all things fitness. Join today and unleash the power of PLUS! The meters is sometimes labeled as the easiest most complicated event in sport!

And contrasting bodybuilding, gaining too much size can become a negative. Generally speaking world-class sprinters are not that large, anywhere from lbs. In fact, what's interesting is that some sprinters do not lift weights at all! But for those of us who aren't as genetically gifted, the ultimate goal is having incredible strength-to-weight ratios, lean body mass and a well-developed CNS central nervous system for fast reaction and the ability to explode on command.

Unfortunately having too much bulk, especially throughout your chest and shoulders, can significantly decrease your ability to relax and control what your body is doing at high speeds. Relaxation is important to maintain this top-end speed; it's by far been one of the hardest things for me to overcome. Throughout my high school career, I would spend all year lifting weights, mainly upper body, and then just run in the actual track meets. My idea of practice was getting in some abs, heavy curls and bench press.

So I literally competed myself into shape.

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College was a different story; I learned real quick that even though a big chest looks good, it would NOT help you sprint to your fullest potential. I ended up shedding the chest and grew some legs. Depending on the person or specific event, a track and field "season" can wind up being very long. It's anywhere from months depending on one's indoor and outdoor goals. There was a point in my career where I had been both training and competing for 20 consecutive months!

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It was a grueling task that predictably concluded in a major injury Surgery and four screws later, I was successfully on my way to recovery.

The surgeon and staff at the Olympic Training Center were absolutely amazing throughout my recovery process. At three weeks post-op, they had me five weeks ahead of schedule. The fall, usually beginning late September early October, is where I am currently at and will continue to be at until the early parts of January. Indoor competition ranges from January through March. And outdoor schedules can range from March all the way through September.

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Each cycle of the season is broken down into many different parts, for many different reasons. Throughout the season I will continue to explain my training program, writing specifically about what is going on as it happens. Doing so will avoid confusion and prevent us from getting ahead of ourselves.

Due to my pectoral injury last April, I spent the past six months rehabbing, gaining back strength, and working on my sprint mechanics. In all areas I'm ahead of the game compared to where I was at this time last year.

All of the "little things" need to be addressed: injuries, nutrition, sleep, social life and being in a positive environment, to name a few.

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At this point in Fall Training I'm getting in enough shape to really get in shape. Focusing mainly on base training, increasingly heavy Olympic lifts, foot strength and sprint mechanicsUsing a triathlon training plan provides a guideline to improve triathlon performanceachieve better fitness and get faster quicker. It covers both sprint and Olympic-distance triathlon.

This triathlon base training plan will get your fitness up for triathlon in four weeks. View the Build Your Foundation plan. This sprint triathlon training plan is ideal for pool-based triathlons and will get you up to speed for your first race of the season. View the Sprint Swimming plan.

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This triathlon bike training plan will help you to improve your core cycling strength, speed and technique while also swimming and running.

The plan is split into sections for athletes with hours per week to train and those with hours to train. This triathlon run training plan is designed specifically to get your speed up in the third discipline before your big race. This triathlon running training plan will help you improve your running speed for your next triathlon event. The plan is split into sections for hours of training and hours of training depending on your ability and current training load.

For sprint triathlon, stick with the first section. View the Run Faster Plan. View the Build Your Speed plan. This plan is continued in the Race-specific Triathlon Training Plan below. It is suitable for sprint and Olympic-distance triathlons and follows on from the Speed Building Triathlon Training Plan above. View the Spring Speed Boost plan. Build on your existing fitness with this sprint triathlon training plan to supercharge your speed for your fastest ever sprint triathlon season.

The plan is split into two sections for athletes with either 8 or 12 hours per week to train. View the Sharpen Sprint Speed plan. View the Sprint Specific plan. This week plan is split into 8 and 10 hour training weeks for athletes with different time constraints. The plans are suitable for Sprint and Olympic-distance triathlons. This sprint triathlon training plan will take just over five hours per week, including six workouts and a rest day. View the race sprint triathlon faster training plan.

Get the latest triathlon news and gear reviews straight to your inbox by signing up to our newsletter.Welcome to the Sprinting Solution — the 6-week interval-training program that will radically alter your conditioning, increase endurance and power, and drop stupid amounts of body fat.

It's true. I'm getting old Less than six months from now I'll be 30, and boy does that feel weird. As I crest the rise of the hill leading the way into the twilight of my youth, I'm starting to realize what everyone has always told me is true: it sucks getting old.

I guess I should amend my statement to say, "Things change as you get older. As recently as five years ago, things were a bit easier. Fact is, things were a breeze, especially in the fat loss department.

When I wasmanI was a beast. I needed exactly three weeks — and three weeks only — to get ready for the summer. That meant if beach season started in June, I didn't really have to start prepping until sometime in May.

This year, I had to start my summer prep in late March. Even with my advanced fat loss workouts and my knowledge of diet, it still took me about weeks to get into the extreme lean shape that I like to maintain for the summer.

To try to figure out what the deal was, I pulled out my training journals from the past several years and compared my summer prep. The first thing that jumped out at me was my diet. I used to eat the same thing every damn day! The foods were all healthy and even tasted good, but my culinary limitations certainly put a clamp on any kind of variation.

But that wasn't the answer. While I enjoy a broader spectrum of foods today, my overall diet is very similar in terms of calories and macronutrients. I eat more foods, but I'm not eating more food. If anything, my diet has gotten better. Looking more closely, the difference between what I did and what I was doing was sprinting. Back in the day, I used to sprint three times per week, without fail. However, it's not quite that simple.

While I sprint less often today, I've taken that into account in how I train today, and the added activity from my workouts more than makes up for it. This led me to ask, "Is there something special about sprinting that helps me lose fat so quickly? It went pretty well; felt a bit like Ol' Roman lost a step or two, but I guess I shouldn't expect to hold onto my yard dash time forever.

I did this for two weeks. Then, Saturday morning of the second week, I got up and had a serious problem. Or perhaps, I woke up, because I certainly didn't get up — I had a hard time getting up most of the day. My hamstrings, glutes, and lower back were killing me, although I'd been aggressively foam rolling and stretching. I was excited to get back to it because, to be honest, I was getting leaner already.

I guess there is something special about sprinting after all. Well, Monday rolled around, and during my warm up, I damn near felt my hamstring pull off my femur.Youth athletes can greatly benefit from performing drills which apply smaller amounts of resistance and aid in teaching youth how to move and control their bodies.

As youth athletes progress in their sports they will undoubtedly be using running and sprinting in their athletic activity. Teaching youth athletes how to use proper running mechanics while they are young will help them develop better running form as they age, resulting in a faster, more agile athlete.

Once athletes become older they can begin to add weight training into their workouts to continue to maximize their speed and quickness. This youth speed training drill teaches athlete how to run faster and improve on directional changes by taking them through a series of resisted sprints which implement different levels of directional changes. Youth athletes will need a set of Kbands and 3 Speed and Agility Cones to perform this kids sprint training. Youth athletes must first pick a resistance which is suitable for the youth athletes athletic ability.

If coaches or athletes notice the resistance from the Kbands constantly pulling the knees together or altering running form then a lighter amount of resistance should be applied. If athletes are able to complete the youth training drill with relative ease then a higher level of resistance bands can be used.

Starting with the lightest resistance, the Kbands Resistance Bands range from yellow, red, green, and blue being the heaviest resistance. Youth athletes will attach the Kbands above the knees and arrange the Speed and Agility Cones in a straight line with 5 yards between the Speed and Agility Cones.

Athletes will perform the youth speed training exercise in three phases. The first phase of the training requires the athlete to explosively sprint to the farthest Speed and Agility Cone and then quickly backpedal to the starting Speed and Agility Cone. Athletes will perform this phase of the youth speed training for resisted repetitions. The second phase of the speed training for youth involves athletes explosively sprinting toward the farthest Speed and Agility Cone, backpedaling to the middle Speed and Agility Cone, maintain their momentum while quickly turning the body around so they are facing the starting Speed and Agility Cone and explosively sprinting through the first Speed and Agility Cone.

When performing this phase of the youth training, athletes should alternate turning left and right at the middle Speed and Agility Cone. This will train the athlete to practice moving in either direction and help prepare them for athletic competition. Athletes will perform repetitions of this phase of the youth training. The final phase of the speed training for youth will combine elements of the first two phases of the youth sprint training.

Athletes will explosively sprint out to the middle Speed and Agility Cone, quickly backpedal to the starting Speed and Agility Cone, sprint back out to the far Speed and Agility Cone, backpedal to the middle cone, turn their bodies so they are facing the starting Speed and Agility Cone and sprint through that cone. Athletes will perform repetitions of the final phase of the youth speed training, remembering to alternate their rotation as they turn at the middle Speed and Agility Cone.

Rest periods are seconds depending on the youth athletes level of fatigue. When youth athletes have completed all repetitions of the speed training they should remove the Kbands and perform unresisted repetitions of each phase of the youth training. Coaches or parents of youth should monitor the athletes conditioning and level of exhaustion. If athletes are becoming to fatigued during the youth training drill then the repetitions can be lowered. Becoming to fatigued during the speed training will result in athletes altering or using improper running technique.

The main goal of this drill is not to condition the youth athletes but to teach them proper running form and how to use their bodies when changing directions.

Youth athletes and coaches can also vary the resistance and repetitions used during the speed training.

How To "Sprint Faster" With "Speed Training" Workouts - "40 Yard Time"

Athletes can use a higher number of repetitions when using a lower level of resistance or use a lower number of repetitions when using a higher level of resistance. This will allow the athletes to constantly vary the youth training, forcing the body to adjust to each new combination of repetitions and resistance.

One of the main goals of youth training is instilling proper mechanics and fundamentals in the youth athletes at a young age. As they progress in athletics this mastery of the fundamentals will allow the youth to progress much faster in their training than their counterparts who have not mastered the principles of how to run faster.

Since the speed training drill is only 10 yards long athletes chest should not raise up at any point during the youth training. Athletes also need to have a powerful arm drive and work off the balls of their feet throughout the youth training drill. As youth transition from a forward sprint into a backpedal it is important they use short, choppy steps.

These short steps will allow the youth athlete to slow their momentum and quickly redirect it in a different direction. When athletes are backpedaling it is important they keep their chest low, work off the balls of their feet, and pump their arms.JavaScript seems to be disabled in your browser.

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For many years, speed was considered some mystified aspect of sport performance that was measurable but unchanging. I hate this mentality. It's a cop out to say that strictly genetics are responsible for everything that you possess as an athlete.

Sure, your athletic ceiling is established before you are born. Your levels of fast-twitch muscle fibers compared to slow will dictate in large part what types of sports you may excel in, but in no way do they tell the entire tale of athletic greatness.

Young athletes are an especially significant case. Sure, you have athletes who are a cut above the rest from the time that they're very young. Then again, you have athletes like I was who remain small and underdeveloped until a surge of growth five feet, one inch to five feet, eleven inches between seventh and eighth grade.

What if they had spent the time early on to develop me? Who are we as coaches, trainers, parents, or weekend speculators to establish a ceiling for an year-old's career? The truth is speed can be taught and improved. Techniques can be established, proper angles of motion taught, better arm actions learned, and increased strength created to develop more body control and improve the rate of force development.

While this article is geared toward athletes ranging from nine to twelve, it isn't by any means without merit in older athletes. In fact, if you have athletes who have spent negligible time in their lives learning the fundamentals of speed, this is more a primer for future training. Movement integration: Otherwise known as marching. Sure, it sounds as if I'm crazy telling you to have people learn to march, but try it with some young athletes. You will first be amazed that many will use the wrong arm action when they've slowed down their motions.

Often times, this is the number one cue we have to make—opposite arm, opposite leg. Before we can worry about shin dorsiflexion and proper knee drive, the athletes have to actually understand the movements. Weighted sledsplyometric training, starting stance—these are all things we can train, but we need to start here. Start these drills in place and then advance to forward marches once technique looks correct.

If you're consistent with effort, coaching technique here leads to tremendous gains when athletes finally run a true sprint.

Wall drills: We have taught athletes the proper way to march in place and forward. Now, we need to evolve this movement to teach how to propel these new mechanics forward.

In order to teach athletes the fundamental position for acceleration, it's simpler to teach it using a wall rather than try to have athletes achieve position alone. A simple wall drill can change how an athlete perceives knee drive and the feeling of pushing into the ground rather than swinging the legs. Here's a checklist for the set up:. You will be surprised at how difficult this drill is for young athletes to maintain. It becomes more than a neurological drill to ingrain proper positioning.

It becomes an isometric strength builder.Not every athlete is out to win, but everyone is out to finish. And whether you admit it or not, everyone secretly wants to do better than their competitors and see improvement race after race, year after year. As with most endurance sports, triathlon training plans employ a technique called periodization--a cyclic training plan an athlete puts into practice over a certain period. The goal of periodization is to reach peak performance when race day arrives.

This beginner's plan was created specifically for the classic distance race at the Nautica Malibu Triathlon presented by Equinoxwhich includes a half-mile ocean swim, an mile bike segment and a four-mile run.

This program assumes you have limited multisport experience and you're beginning your training straight off the couch. Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity may increase.

Although this cycle can vary depending on the race distance, coach and especially the athlete, the goal is essentially the same: Stress the body into adaptation and growth. Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger.

Race Prep and Taper: This segment includes the final few weeks leading up to your race. The volume will begin to decrease as the focus shifts to final race preparations. The taper is the final week s leading up to the race, when volume significantly decreases. Triathlon training plans also focus on specificity. Multisport racing offers a wide range of challenges that require specific training for optimal performance.

Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race. Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. More Triathlon Articles. Look for this banner for recommended activities.

Cancel Yes. Join Active or Sign In. All rights reserved.This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training. This week triathlon plan is intended for the junior elite level triathletes. This training plan is designed specifically for youth ages years olds who have competed in triathlons in the past and are seeking to compete in the ITU draft legal Junior Elite style of triathlon.

This plan is designed to improve your performance while preparing to compete in junior elite triathlons in 12 weeks.

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This is a detailed week plan, it will help you improve on your basic non-draft and draft legal level of training and experience and provide a formal periodized triathlon program. You should be able to train 5 -6 days per week with some days consisting of two workouts in order to start this plan. These workouts will follow a periodization approach to your training. At the end of this plan you will be ready to perform at a higher level during your youth elite distance triathlons.

Qualifications: Age years old Must be in good heath with no medical conditions or cleared by a licensed physician Should possess a road bike, no triathlon bike use for ITU style racing Should own or purcahse a Heart Rate Monitor Ideally own a bike stationary trainer or computrainer Able to swim freestyle or front crawl for meters without stopping Able to bike 15 miles without stopping and have bike handling skills Able to run 5 miles without stopping.

junior sprint training program

Individual coaching focused on goal setting, annual training plan, month to month and weekly training plans. Fees include heart rate and power analysis, limited to unlimited emails, fax and phone access based on select programs. Running, Cycling and Endurance Events. On soft but firm surface, heart rate in zone only. Pretty form and quick cadence. Do this workout on the trainer.

100 metres Training

Begin with 15 minutes of easy spinning. Then conduct 3 sets of 30 seconds of ILT's per leg with 30 seconds in between each leg. Then ride in Z2 for 10 minutes.

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You will follow this with 3X30 seconds of spin ups. Each 10 seconds progress your cadence. Begin with 90 plus for the first 10 seconds then progress for the next 10 and the final 10 seconds are as fast as you can without buoncing in the saddle. In between each 30 seconds of spin ups recover for 30 seconds with easy spinning. Follow this 3 minutes of spin ups with 5 min in Z2.

junior sprint training program

The main set of the workout is 1 minute in Z3 with 1 minute recovery in Z2 followed by 2 minutes in Z3 with 2 minutes recovery in Z2. Then 3 minutes in Z3 with 3 minutes recovery in Z2.

Then repeat the 2 minute sequence above followed by the 1 minute sequence.

junior sprint training program

You will ride the final 4 minutes and 30 seconds in Z2 and coold down and stretch. Keep heart rate in zones on a rolling course. Check running form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up. Conduct this workout on the trainer. Begin with a 15 minute easy spin. Spin for 10 minutes in Z2 with RPM's above Then conduct 3 sets of spin ups with 10 second intervals. Follow each 30 second spin up with 30 seconds recovery spinning in Z2.


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