1 ‘The General Preparation Phase of a College 100 meter Sprinter A brief analysis and training program Introduction Sprinting is an activity that depends on the coordination of both nerves and muscles, and on the ability of the central nervous system to eliminate as many braking and friction movements as possible, Mechanically, sprinting is not a complex skill. Neurologically speaking, sprinting is complex sequence of firing by motor neurons to activate the muscles to move the human lever system in onder to effectively apply force. A sprinter’s performance is mainly determined by the force and speed with which muscles can contract and relax and, because of the cyclic motion, the correct timing of the change from contraction (force application) to relaxation. (USATF 1999, ‘Schmolinsky 1983, Pfaff 2001). This paper will focus on a 12 week general preparation phase (also known as pre~ season, fall training, ete.) for a 100 meter sprinter. The program is targeted for a Division- college level. ‘The program is based on the assumption that the athlete is starting with some form of fitness before beginning the program (ie. running, soccer, basketball) in other words, the athlete is assumed to NOT be totally untrained, Due to the volume of information needed to explain a complete general preparation program, some information will be given but not explained. Such os the weight training program (an entirely separate paper), warm-ups and sprint drills, specific plyometric exercises, specific general strength exercise, specific medicine ball exercises, ete. Before claborating on the 12 week program the requirements (performance, biomechanical, and athlete characteristics) of the 100 meter sprint need to be defined.w Performance factors in sprinting The sprinter’s goal is to develop the highest possible horizontal velocity. For elite sprinters, this velocity is developed over the course of 43-46 strides (men) and 47-52 strides (women) that makes up the 100m race. A stride consists of a support and a recovery phase. The sprinter’s horizontal propulsion is only produced during the support phase. The support leg applies force against the ground in a backward-downward direction (the “action”) and the ground “reaction” results in the horizontal propulsion in a forward-upward direction. There is only a little time available for the sprinter to apply force during the support phase. At the point of maximum velocity, the foot is only on the ground 0.08- 0.09 s during the support phase. Thus, the sprinter must be able to effectively apply force during this short time period to maintain horizontal velocity. This alone highlights the necessity of sprinters having the ability to apply large amounts of force in a very short time period (ie. be powerful). Mathematically, sprinting velocity is the product of stride length and stride frequency. These two factors interact in the 100 meters: after they have reached a certain point following a phase of mutually inereasing (within the first 50m) an increase in either parameter will result in a corresponding decrease in the other (i.e. if the sprinter increases is stride length after 50m then the stride rate must decrease and vice versa). This point in the race depends on many factors (body type, power production, training status, fatigue Ievel, etc.) and is individual to each athlete, So there is an optimal stride length and frequency for each athlete.Biomechanical factors in the 100m sprint Each sprint is fundamentally divided into different phases: 1. The reaction phase at the start 2. The acceleration phase (increase in speed) 3. ‘The phase of maximum speed (constant speed) 4, The deceleration phase (decreasing speed) 5. The finish During the reaction phase the sprinter uses the resistance of the starting blocks to initially accelerate from a complete rest position. An explosive force production of the legs in a very short time is vital for a successful start. After the start signal the sprinter ‘must develop horizontal forces reaching up to 1.5 times body weight in less than 0.4 seconds. The reaction time (the time between the start signal to the fitst movement of the sprinter) is of relatively small importance to the overall result (relative to the other phases of the race). Average reaction time values for elite sprinters range from 0.12-0.18 s which constitutes only 1-2% of the total 100m time (the percentage is even smaller for slower sprinters). However, the desired psychological advantage at the start can last through to the finish. After leaving the starting blocks the sprinter increases his running speed in the acceleration phase by continually increasing stride length and stride frequency. Thi segment begins with the full block clearance and concludes when there is no further positive change in velocity. Depending on the level of the sprinter this segment occurs from approximately 2 meters to 25-50 meters. The greater velocity developed by the sprinter, the longer the acceleration phase. Although, maximum velocity is usually realized within 4-5 seconds after the start, regardless of the maximum velocity generated. During this phase men achieve stride frequencies of up to 4.6 strides per second and‘Women reach 4.8 strides per second. The length of the acceleration phase increases at higher performance levels and this is the most important phase for the race performance. Top sprinters reach their maximum speed after about 45-60m (men) and 40-50m (women). In the phase of maximum velocity (at 50-80m) the sprinters cover a distance of 20-30m at their highest speed. This segment begins when there is no further positive change in velocity and concludes when a negative change in velocity begins. This is where the maximum speeds of 12 m/s (men) and 11 m/s (women) are achieved. Stride length and stride frequency vary among sprinters and each will have an optimal ratio for maximum velocity. This is also the phase where the ground contact times are the shortest. The final 10-20m constitute the deceleration phase. This phase begins when a negative change in velocity is seen and ends two to four strides before the finish line. The length of this segment is dependent on the length of the acceleration and maximum velocity segment. Fatigue, especially of the nervous system, leads to a decreased stride frequency which the sprinter attempts to compensate by increasing stride length. Some sprinters appear to get faster at the end of the race but this is only an illusion resulting from varying rates of fatigue of the other athletes. The finish (the final 2 - 4 strides) is the decisive stage of the race especially between sprinters with minimal differences in ability. Competition rules state that the clock stops when the trunk of the body passes the finish line. A strong forward lean is an advantage to the sprinter. ‘This can be achieved by flexing the hips while simultaneously swinging back the arms. See Table I for a summary of important biomechanical factorsfor the 100m sprint (Pfaff 2001, Seagrave et al., Schmolinsky 1983, IAF Biomechanical Research Project 1997, Dyson 1977). Table I: Important biomechanical data for the 100m sprint* (00m ‘Men ‘Women, World Record 9.79 s 1049s Reaction time at the tart 012-0165 | 0.120.185 | Duration of acceleration. 45-600 40-50m | Maximum speed Tams Tn’ ‘Average speed 1o2ims [9.33mi Position of maximum speed 45-60m 40-50m ‘Stride length 1.90-2.10m ‘Stride frequency (ides) 440-458 | 420-880, (Number of strides/100m 43-46 47-52 *modified from IAF Biomechanics Research Project (1997) Athlete characteristics Coordination - the skill of sprinting at very high rates of movement requires great coordination (i.e. nervous system control). ‘This is often overlooked in many training programs and is probably the most critical aspect for effective sprinting. Speed - this is obviously an important factor. Speed is closely tied to coordination (nervous system again), the ability to move the limbs at high velocities and express power through those movements to propel the body down the track at high velocities. Strength/Power - sprinters must overcome their own inertia as quickly as possible, development of the ability to produce large amounts of power with the muscles involved is absolutely necessary. Flexibility - good sprinters possess a high degree of flexibility in the hips and ankles. Increased flexibility allows for less muscle resistance through any given range of motion.Reaction Time - a short reaction time is a must for an event that is over in 10- 12 seconds, All elite sprinters have short reactions times (0.12-0.19 seconds) (Schmolinsky 1983, Bowerman et al. 1991, Bellot -faff 2001). For the sprint events, Torim (1988) idemtifies physical performance capacities and their importance rank for the sprints (see Table II). This table gives an accurate description of the demands of the 100m sprint. Maximal speed (i.e. velocity in m/s) is the most important factor. A high maximal speed is essential and without it the other components don't matter as other, faster, athletes will win the race. Acceleration (n/s*) is the second most important because the slowest segment of the 100m is the first 30m out of the blocks. The athlete's ability to overcome inertia and accelerate the body results in a faster acceleration phase which covers more distance and, consequently, reduces the overall 100m time. Reaction time is also important, time is lost in the period between the firing of the gun and the initiation of movement by the athlete. Specific endurance can be defined as endurance specific to the 100m event. This takes the form of runs of 50-200m with varying recoveries. General endurance can be defined as runs over 200m up to long jogs/runs. Development of these five characteristics, and considering the skill component of sprinting in the 100m sprinter is how a training program should be based (Torim 1988, Schmolinsky 1983, Pfaff 2001). ‘Acceleration Maximal speed 1 Speed endurance 4 General endurance 5 "fem: Tori (1988)From the above event parameters a training program should be directed toward the development of power, maximal speed, and short-term speed endurance (i.e. anaerobic capacity) in the 100 meter sprinter. The athlete needs to run workouts that allow him to experience running fast in order to learn how to coordinate his limbs at those velocities. He also needs to learn the correct technique of sprinting so he ean exert the maximum amount of force in a short amount of time while minimizing errors in technique that may slow the sprinter. In other words, the sprinter must “run fast to run fast”. Workouts over 20 - 200 meters are the typical range for this type of training, ‘The athlete also needs to be able to tolerate increased H” ion concentration in the muscle in order to coordinate and maintain technique at high velocities. ‘There are many combinations of workouts that achieve this kind of stress (and consequently adaptation) but they usually take the form of repeat 200 - 400 meter runs (PEsif 2001, Bowerman et al, 1991, Schmolinsky 1983, Bellotti). Periodization ‘The 12 week program is given on pages 10-12 and the explanation of the terms used is given below. The 12 week period is defined as the General Preparation phase. The General Preparation phase is broken down into 3 mesocycles (Mesocycle I - September, Mesocyele II - October, and Mesocyele III - November). Each mesocycle is split into 4 weekly microcycles with 3 weeks of conditioning and 1 week of recovery/testing, Types of training desired in any given week include: 1 day of acceleration/speed development (usually Monday), 1-2 days of speed endurance (usually Wednesday and/or Saturday), 1 day of power training (usually Friday), 2 days of strengthand/or plyometric work (usually Tuesday and Thursday), and most importantly, 1 day of active rest (Sunday). Explanation of program terms: Workouts are stated in the following format - repetitions x distance @ intensity (given as % of 100m race pace) w/ rest intervals, (Le. 5x100m @ 90% w/ 3° ree.) WU: (Warm-up) consists of a 600m jog, stretching, dynamic flexibility, and about 200m total of sprint drills. CD: (Cool-down) consists of walking or light jogging and stretching. Weights: weight-room sessions of mainly Olympic lifts. The weight training program ‘would be a whole separate paper and will not be discussed here. However, the athlete can be assumed to be working on Olympic lifts (M,W,F) to increase power production and supplementary lifts (T,Th,Sa) the increase strength. Jump: refers to some form of plyometries. A jump circuit isa series of 8-10 different jumps, each one done for the specified amount of time. Jump tech is a series of four exercises performed into the sand pit, each are measured for distance and recorded to chart improvement over the course of the season, Jump hurdle hops is simply a number of hurdles set close to each other and the athlete hops over each one (two-footed). Jump bounds is a series of bounds on grass. All of these plyometties work on the explosive power of the sprinter, The goal with these plyometrics is to develop the abi to apply force in a short amount of time (remember, ground contact times in the 100m sprint are very short). Examples: Jump circuit - Lunge jumps, Tuck jumps, Lateral squat jumps, Straddle jumpsJump tech - Standing long jump, Standing triple jump, 3 double leg bounds, Lefi-Left-Right-Right, Jump hurdle hops - 10 hurdles lined up. Jump bounds - Straight leg bounds, Bent leg bounds, L-L-R-R bounds. GS: (General Strength) consists of a few different series of body-weight exercises. This type of circuit is done to strengthen areas of the body not always hit with weight training Examples: ‘V-sits, Back hyperextension, Pushups, Situps, Single leg squats, etc. Hurdle Mobility: a series of hurdle drills done to improve flexibility, strength and coordination. Examples: Hurdle walkovers, Hurdle walkover skips, Lateral alternate lead leg skips (straight and bent leg), ete. Throw: a series of throws with a medicine ball or, when in a testing phase, a metal shot Done to improve strength while completing a movement (i.e. resistance during a twisting movement, etc.) Hills: Runs up a shor, relatively steep hill to improve the athletes ability to produce power while running and increase leg strength. Testing: occurs during rest weeks, These weeks are used to quantify improvement as the season progresses and to give the athlete rest in order to compensate and prepare for the next mesocycle. Examples: 1-RM testing of the Olympic lifts in the weight room, ‘Time trials over a specified distance Jumps and or Throws for distance.10 General Preparation Mesoeycle I - September - 3 weeks Weekly Microcycle Monday: (Intensity ~ Hard) 1, WU 2. 5x20m, 5x30m, 5x40m @ 90-95% w/ 1" + 3' ree. 3. Jump - circuit x 1 (30"on, 60°off) 4. Weights 5. CD Tuesday: (Intensity = Easy) 1. WU 2. Jump - tech x 3.3. GS - circuit x 2 (25%on, 60"of!) 4, Hurdle Mobility - 3x10 hurdles 5. Weights 6. CD Wednesday: (Intensity ~ Hard) 1, WU 2. 3x350m @ 75% wi 3 ree. 3, Throw - MB 3x10 4. Weights 5.CD ‘Thursday: (Intensity = Easy) 1. WU 2. Jump- tech x 1 3. GS - circuit x 2 as Tuesday 4, Hurdle Mobility - 3x10 hurdles 5. Weights 6. CD. Friday: (Intensity = Moderate) 1. WU 2. Hills - 3x5x40m @ your pace w/ walk back ree. and 3" b/w sets. 3. Jump - circuit x 1 30%on, 60°off) 4. Weights 5.CD Saturday: (Intensity = Hard) 1, WU 2. Week 1 - 5x250m @ 75-80%, Week 2 - 6x200m @ 80%, Week 3 - 8x150m @ 80-85% w/ 2' tec. (all 3 weeks) 3. Throw - MB 2x10 4. Weights 5. cD ‘Sunday: (Intensity = Easy) Active Rest Recovery Week - September Monday: (Intensity = Moderate) 1. WU 2. 8-10x30m @ your pace w/ full ree. 3. Throw - Testing (measure for distance). 4. Weights - Testing 5. CD Tuesday: (Intensity = Easy) 1. WU 2. Jump - 3x10 hurdle hops 3. Wei Wednesday: (Intensity = Easy) Active Rest ‘Thursday: (Intensity ~ Hard) 1. WU 2. 5x50m build-ups 3. Test - 300m time trial 4. Weights - Testing 5, CD Friday: (Intensity = Moderate) 1. WU 2. 8-10x30m as Monday 3. Weights - Testing 4. CD Saturday: (intensity = Easy) Complete Rest Sunday: (Intensity = Eesy) Active Restuw General Preparation Mesocycle Il - Oetober - 3 weeks ‘Weekly Microcycle Monday: (Intensity = Hard) 1. WU 2. 4-5x30,40,50m ladder @ 90-95% w/ walk back rec. and 3! b/w sets 3. Jump - 2x30-40m bounds 4, Weights 5. CD Tuesday: (Intensity ~ Easy) 1. WU 2. GS - circuit 2x10 3. Throw - MB 1x10 4. Hurdle Mobility 3-4x5 hurdies 5. Weights 6. CD ‘Wednesday: (Intensity ~ Hard) 1. WU 2. 8-10x100m build-ups w/3'-5' rec 3. Throw-MB 1x5 4. Weights 3.0D ‘Thursday: (Intensity = Easy) 1. WU 2. Jump - 4x50-100m bounds on grass 3. GS - circuit 2x15 4. Weights 5.CD Friday: (Intensity ~ Moderate) 1. WU 2. Hills - 3x6x40-50m @ your pace w/ walk back ree, and 3" b/w sets. 3. Jump -tech x5 4. Weights 5.CD Saturday: (intensity = Hard) 1. WU 2. Week I - 2x2x250m @ 80-85%, Week 2 - 2x3x200m @ 85%, Week 3 - 24x150 @ 90% w/ 3'+ 5' ree. (all 3 weeks) 3. Hurdle Mol hurdles. 4, Weights 5. CD Sunday: (Intensity = Easy) Active Rest 2x10 Reeovery Week - October Monday: (Intensity = Moderate) 1. WU 2. 12x30-50m @ your pace w/ full rec. 3. Weights - Testing 4.CD Tuesday; (Intensity = Moderate) 1. WU 2. Test - 100m standing start 3. Weights - Testing 4. CD Wednesday: (Intensity = Easy) Complete Rest Thursday: (Intensity = Hard) 1. WU 2. Test - 300m time trial 3. Weights - Testing 4. CD Friday: (Intensity = Moderate) 1. WU 2. 4-6x50m build-ups 3. Jump - Test 4. Weights - Testing 5.CD Saturday: (intensity = Easy) Active Rest Sunday: (Intensity = Easy) Complete Rest12 General Preparation Mesocyele III - November - 3 weeks Weekly Microeycle Monday: (Intensity = Hard) 1, WU 2. 5x20,30,40m ladder @ 90-100% w/ walk back ree. and 3-4" b/w sets. 3. Jump - 2x10 hurdle hops 4. Weights 5.CD Tuesday: (Intensity ~ Easy) 1, WU 2. GS - circuit 2x20 3. Throw - MB 2x10 4. Hurdle Mobility - 1x10 hurdles 5. Weights 6. CD. Wednesday: (Intensity = Hard) 1. WU 2. 3x4x100m build-ups w/ 3? ree. and 5-8" b/w sets. 3. Throw - MB 1x3 4. Weights 5. CD ‘Thursday: (intensity ~ Easy) 1. WU 2. GS - circuit 2x25 3. Throw - MB 1x10 4, Hurdle Mobility - 2x10 hurdles 5. Weights 6.CD Friday: (Intensity = Moderate) 1. WU 2. Hills - 3x8x40-50m @ your pace w/ walk back rec, and 3" b/w sets. 3. Jump - 8x5 hurdle hops 4. Weights 5.CD Saturday: (Intensity = Herd) 1. WU 2. Week I - 2x2x250m @ 85-90%, Week 2 -2x3x200m @ 90-95%, Week 3 - 2x4x150m @ 90-100% w/ 3° 5° ree. (all 3 weeks) 3. Hurdle Mobility - 2x10 hurdles 4, Weights 5.CD Sunday: (Intensity = Easy) Active Rest Recovery Week - November Monday: (Intensity = Moderate) 1. WU 2. 10-12x20-30m @ your pace w/ full recovery 3, Jump - 5x5 hurdle hops 4. Weights - Testing 5.CD Tuesday: (Intensity = Easy) 1. WU 2. Jump -tech x 4 3. Weights - Testing 4.CD Wednesday: (Intensity = Hard) 1. WU 2. Test - 200m time trial 3. GS - circuit x15 4. Hurdle Mobility - 2x10 hurdles 5.CD ‘Thursday: (Intensity = Easy) Complete Rest Friday: (Intensity = Moderate) 1. WU 2. Test - 100m time trial 3. GS - cireuit 2x10 4, Hurdle Mobility - 2x10 hurdles 5. CD Saturday: (intensity = Easy) Active Rest Sunday: (Intensity = Easy) Complete Rest13 Figure I shows a snapshot of the volume (in meters) of running over the first three mesocycles. The volume classified as warm-ups is on a second axis due to the large volume of running/jogging compared with the other categories. As Figure I shows, power and speed/acceleration workouts increase while the volume of speed endurance/H* tolerance workouts decreases over the course of three mesocycles (see also Table II}. This graph, however, does not show intensity of the workouts. ‘This is important because while the volume may decrease the intensity of the workouts may increase, As you can see from the workout lists, the intensity (% of 100 meter race pace) increases with each mesocycle throughout the 12 weeks. Figure I: Mesocycle Volume Totals (12 weeks) Gonoral Preparation Mesocycles (1-3) __ aH Spsciiccsieration =a Power 9 Speed Endurenceits Tolerance Warne = a1 35 me 3 F iz mw iE = aI14 Mesoeyele I - September Weekly Microcycle 1 2 see tos ‘Volume (meters): ‘Warmup sso [4800] as00 | 3200 | 17600 Speed/Acceleraion | 450 450 450 490.600 | 1830-1950 Power «00 00 600 a 1800 Speed Enaurament” |2300 | 2300 | 2300 | 300 7200 Tolerance Total: | 8150 8150 $150 | 4230-4350 | 28430-28550 | “Mesoeyele Il - October Weekly Microcycle sai )ineea 3 F Rest Toais Volume (meters): T Warm-up 4800 | 4800 4800 3200 17600 Speed’Acceleration | 1280-1600 | 1280-1600 | 1280-1600 | 660-1000 | 4500-5800, Power 720-900 | 720.900 | 720-900 | 0 2160-2700 Speed Endurance/Hi* | 1000-1200 | 1000-1200 | 1000-1200 | 300 3300-3900 ‘Tolerance Total: 7800-8500 | 7800-8500 | 7800-8500 | 4160-4500 | 27560-30000 ‘Mesoeyele IIT - November ‘Weekly Microcycie Pee sein Una eat |_3__| 4-Rest_| Volume (meters): | Warp 4800 4800 4800 3200 17600 | Speed/Accoleration | 16501650 1650 300-660 | $450-5610 Power 960-1200 | 960-1200 | 960-1200 | 0 22880-3600 ‘Speed Endurance/H* | 1000 1200 1200 0 3400 “Tolerance | Tom: 410.8650 | 8410-8650 | 8410-8650 | 3700-3860 | 28930-29810 Concluding Remarks ‘This program is geared toward the development of maximel speed and power in a 100 meter sprinter. To make improvement in maximal speed an athlete needs multiple runs at or near maximal speed (Pfaff 2001, Schmolinsky 1983). ‘This is the only time the athlete can leam to apply force correctly to result ina higher maximal velocity (PfaiT15 2001). Qualities in the 100 meter sprint that are addressed in this training program are power (Olympic lifts, Hill running, plyometric bounds, etc.), maximal velocity (runs up to 80-100 meters, plyometrics, ete.), acceleration development (20-40 meters), and speed endurance (200-400 meters). References Bellotti, P. (date unknown) A few aspects of the theory and practice of speed development. Bowerman, W, and Freeman, W. (1991) High-performance training for track and field, Leisure Press, Champaign, Il Dyson, G. (1977) The mechanics of athletics. Holmes and Meier Publishers, New York, IAF Biomechanical Research Project (1997) Scientific Bulletin. Athens. Pfaff, D. (2001) Personal conversations. Seagrave, L. and Winkler, G. (date unknown) A brief review of sprint mechanics at maximal velocity. Schmolinsky, G. (1983) Track and Field. Sportverlag, Berlin. Torim, H. (1988) Maximal speed in the sprints. Track Technique, 104, p3331.