Since we’ve been children the lives of super hero’s have been relevant and what it would be like to have their powers. Even now we see them on the big screen more than ever being bigger, stronger, faster than the average human. Athletes now a days have evolved so much that they seem to possess almost super hero like qualities with speed taking the top spot of dominance, enter the world of an Olympic Sprinter! These athletes are the total package of strength, power, speed and explosiveness wrapped up into a lean mean running machine but what does it really take to compete on the national stage when all you really see is a sub 10sec race now a days ever so often on t.v.? Everyone thinks about running faster than the next and with the upcoming games in Rio Brazil that will take center stage, but I’m going to do a little track math for you before you start saying I want to be a sprinter on that level. Here’s the trade-off, 1. The Olympics are every four years 2. The average really competitive sprinter trains about 20hrs a week for just seconds of a race 3. Out of the billions in our nation they only take 30 athletes for each event that qualify for the trials and only top 3 from there make the team. Still like those numbers and odds? Then lets put some sure-fire elements together to get you on your way!
Start building some sprinting strength by adding these much needed movements…
- Power Cleans – 5×5
- Bar Bell Squats – 6×3
- Bench Press – 6×3
Plate and Body Weight Complex Finisher 3x (90sec rest
Chin ups – 10
Jump Squats w/plate – 12
Hanging Knee raises – 20
Reverse Lunge w/knee drive – 8 each leg
Dips – 10
40 foot sled drag
On the track….
Always start with a dynamic warm up to prime the nervous system for fast movements..
Dynamic Warm up
- Skips 50m
- Backward skips 50m
- High Knees 50m
- Butt Kicks 50m
- Backward runs 50m
- Leg swings front and back x 10
Now you should be nice and fired up ready to turn it loose on the track. The two track sessions below are devised to target different aspects in a sprinters training both vital to their competition prep.
- walk back in 2min for rest,
- target time 30sec or under
Race Modeling Run
- 250m, 150m x 2
- Rest 90sec in between reps and 8min between sets
Now that you’ve had a taste of what a sprinters day can be like physically, don’t forget expending that much physically requires you to put back in double to recover. Unlike distance runners diets comprising of mostly carb loading for longer periods of running, sprinters lean more towards higher amounts of proteins and fats for the short amounts of explosion their events require. Some easy guidelines have been listed below.
Protein Sources and Amounts: 1g per pound through out your day – 60%
Fish (Salmon, Tilapia, Mahi, Tuna Steaks)
Lean Beef (Ground chuck, London broil, Flank Steak)
Fruits and Vegetables (The darker the better) – 30%
Raspberries – Bananas
Fats – 10%
Natural Peanut Butter
Oils (Flax seed, Fish oil)
Supplementation can be added to your diet but there is no better way to receive all your micronutrients better than a solid meal. Many top sprinters rely on only consistent eating and eating their favorite cheats on the weekend such as high fatty foods and even fast food to charge their systems. Find your formula… Now get out there strap on the spikes and head to what we call “The Oval Office” and I’ll see you at the starting line!