sprints

IATC Hall of Fame coach Denny White coached one of the most consitant and successful programs throughout his 40 year high school coaching career. He coached 27 state individual champions, 10 relay championships and set five state meet records. Coached 120 individual conference champions and 71 state meet place winners, along with two individual and two relay teams win Drake Relay titles. Denny had long been know for his sprinters and hurdlers.

* Please note that all 100/200/400/110H/400H/ & jumpers go through these workouts. Each athlete is given a workout card to follow. Warm-ups are done in pairs or groups of 3, followed by the workout done together with coaches supervision.
MARCH (1ST OUTDOOR PRACTICE)
STRETCH 20 MIN.
WARM-UP:
FORM RUN – STRAIGHT AWAYS & CURVES; 2X 400M
FORM WALK – 20M
KNEE LIFT – 10M
Lunge WALK – 10M
High Knee SKIP – 15M
STRIDE – 20M
REVERSE FORM RUN – 15M
WORKOUT:
3X FORM RUN 60% – 25M
2X STRIDE 60% – 35M
3X FORM RUN 75% – 30M
2X STRIDE 75% – 20M
3X KNEE LIFT 90% – 10M
2X KNEE EXTEND 90% – 15M
BATON EXCHANGES INTRODUCTION! (INSIDE)
(Cover Blind & Visual Exchanges with all runners)
WARM DOWN: 1X 400M

(WEEK OF 1st OUTDOOR MEET)
STRETCH 20 MIN.
WARM-UP:
FORM RUN CURVES STRAIGHT AWAY; 2X 400M
FORM WALK – 10M
STRIDE – 25M
Lunge WALK – 15M
KNEE LIFT – 10M
High Knee SKIP – 15M
FORM WALK – 10M
KNEE EXTEND – 15M
WORKOUT:
BUILD UPS! (With Dip & Knee Lift)
3X (15M-15M-15M) 45M – (60%-75%-90%)
From Blocks with Finish Dip!
3X (10M-10M-10M) 30M – (75%-90%-95%)
FINISH DRIVE DRILL!
3X (40M-40M-40M) 120M
(keep Head Down, Exaggerate Arm Drive!)
5 min. Recovery Stretch!
BATON EXCHANGES! – 10 MIN.
(Must Do 3 Blind Exchanges with 2 Other Runners)
WARM DOWN: 1X – 400M

(Drake Relays Week)
STRETCH 20 MIN.
WARM-UP:
FORM RUN CURVES STRAIGHT AWAY; 1X 400M
FORM WALK – 15M
STRIDE – 25M
Lunge WALK – 10M
KNEE LIFT – 15M
High Knee SKIP – 35M
FORM WALK – 10M
KNEE EXTEND – 15M
WORKOUT:
2X FORM RUN 60% – 30M
1X STRIDE 60% – 25M
2X FORM RUN 75% – 45M
1X STRIDE 75% – 35M
2X KNEE LIFT 90% – 10M
2X KNEE EXTEND 90% – 15M
RECOVER STRETCH!
BUILD UPS! 1 X 1/3
3X (50M-50M-50M) – 150M (75%-90%-75%)
2X (50M-50M) – 100M (60%75%)
WARM DOWN: 1X EASY JOG 400M

Before the STATE TRACK MEET spend most practices running down hill.
These Practices are Called “White Fibre”(fiber), distinguishing between the Red
And White Fiber Muscle Twitch reactions. The actual workout is made up of
5 sprints down a slope where we accelerate from 90% effort to 95% to 98%!
Points of emphasis are to keep the Head Down & Reach with the Arms! These
are done in a city park (grass) for 50 Meters!
STRETCH – 15 MIN.
WARM-UP:
FORM RUN CURVES – 2X 400M
FORM WALK – 15M
STRIDE – 30M
KNEE LIFT – 10M
High Knee SKIP – 15M
REVERSE FORM – 20M
Lunge WALK – 10M
WORKOUT:
FARTLEK WARM-UP JOG! – 3 MIN.
“WHITE FIBRE’S”
WARM DOWN: (Back at Track) – 1X 400M

Bill’s program is one of the most successful large school sprint programs in the state. Here is what he is doing. This based upon the USAT&F Level 2 coaching education program.

Pre-Competition Phase
(Feb. through 4th Week of March)
Monday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(80% effort)
If in a gym:
30 meters x 5 sets x 4 repeats per set / 30 sec. between repeats / 3 min. between sets
If in a hallway or on the track or just out doors:
50 meters x 5 sets x 4 repeats per set / 30 sec. between repeats / 3 min. between sets
Strength Training:

Tuesday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-700 Max.-2000
Total Meters for the Work-out: Min.-1400 Max.-3000
(70% effort)
If in a gym:
180 meters (6x30m) x 3 sets x 4 – 5 repeats per set / 45 sec. between repeats / 2 min. between sets
If in a hallway or on the track or just out doors:
200 meters (4x50m) x 3 sets x 4 – 5 repeats per set / 45 sec. between repeats / 2 min. between sets
Strength Training:

Wednesday: 30 to 45 Minutes
Static Stretches & Long over distance (easy)
If in a gym or in a hallway or on the track or just out doors:
Jog for 7 to 10 min. / Static Stretches / Jog 10 min. x 3

Thursday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(80% effort)
If in a gym:
30 meters x 5 sets x 5 repeats per set / 45 sec. between repeats / 5 min. between sets
If in a hallway or on the track or just out doors:
50 meters x 5 sets x 5 repeats per set / 45 sec. between repeats / 5 min. between sets
Strength Training:

Friday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-700 Max.-1500
Total Meters for the Work-out: Min.-1400 Max.-3000
(70 – 80% effort)
If in a gym:
150 meters (5x30m) x 3 sets x 4 – 6 repeats per set / 1 min. between repeats / 3 min. between sets
If in a hallway:
150 meters (3x50m) x 3 sets x 4 – 6 repeats per set / 1 min. between repeats / 3 min. between sets
On the track or just out doors:
150 meters x 3 sets x 4 – 6 repeats per set / 1 min. between repeats / 3 min. between sets
Strength Training:

Competition Phase
(5th Week of March through Drake Relays)

Monday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(90 – 95% effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 sets x 4 repeats per set / 2 min. between repeats / 8 min. between sets
4 X 200m relay handoffs / 50 meters x 2 sets x 4 repeats per set / 2 min. between repeats / 8 min. between sets
Strength Training:

Tuesday: 40 to 55 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-80 Max.-120
Total Meters for the Work-out: Min.-300 Max.-800
(90 – 95% effort)
On the track:
100 meters with a 50 meter walk back / 1 complete lap (equals 8 – 100’s)
Strength Training:

Wednesday: 30 to 45 Minutes
Static Stretches & Long over distance (easy)
If in a gym or in a hallway or on the track or just out doors:
Jog for 7 to 10 min. / Static Stretches / Jog 10 min. x 3
Thursday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-800 Max.-1800
(95% effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 sets x 3 repeats per set / 2 min. between repeats / 8 min. between sets
4 X 200m relay handoffs / 50 meters x 2 sets x 3 repeats per set / 2 min. between repeats / 8 min. between sets
Strength Training:

Friday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-400 Max.-1400
Total Meters for the Work-out: Min.-1800 Max.-2000
(80 – 89% effort)
On the track:
200 meters – Jog 200m – 200 meters – jog 200m – 200 meters x 3 sets / 10 min. walk between sets
Strength Training:

Championship Phase
(Drake Relays up to Districts/Regionals)

Monday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-80 Max.-120
Total Meters for the Work-out: Min.-300 Max.-500
(95%+ effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 – 4 repeats / 4 – 6 min. between repeats
4 X 200m relay handoffs / 50 meters x 2 – 4 repeats / 4 – 6 min. between repeats
Strength Training:

Tuesday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-150 Max.-300
Total Meters for the Work-out: Min.-300 Max.-900
(90% effort)
On the track:
200 meters x 2 repeats / 8 – 9 min. between repeats
125 meter flys x 2 repeats / 8 – 9 min. between repeats
Strength Training:

Wednesday: 30 to 45 Minutes
Static Stretches & Long over distance (easy)
If in a gym or in a hallway or on the track or just out doors:
Jog for 7 to 10 min. / Static Stretches / Jog 10 min. x 3

Thursday: 30 to 45 Minutes
Equal to or less then 70 meters per run.
Total Meters per Set: Min.-80 Max.-120
Total Meters for the Work-out: Min.-300 Max.-500
(95%+ effort)
On the track:
4 X 100m relay handoffs / 50 meters x 2 – 3 repeats / 8 min. between repeats
4 X 200m relay handoffs / 50 meters x 2 – 3 repeats / 8 min. between repeats
Strength Training:

Friday: 30 to 45 Minutes
Greater then 70 meters and equal to or less then 600 meters per run.
Total Meters per Set: Min.-150 Max.-300
Total Meters for the Work-out: Min.-300 Max.-900
(95% effort)
On the track:
300 meters with 12 min. walk
150 meters with 12 min. walk and cool down
Strength Training:

Mark has produced one of the top sprint programs in Wisconsin. He is a past president of the Wisconsin Track Coaches Association and the sprint coach for Team Wisconsin in the Senior All-Star Spotlight Meet.

Sprint Training Philosophy

At South Milwaukee our philosophy is to train our sprinters and jumpers together. In other words, all of our sprinters learn the long and triple jump drills in practice and all of the jumpers learn proper sprint technique. That only makes sense as the speed of approach on the long jump accounts for approximately 90% of the jump. Likewise, jump drills increase strength and agility needed to become a better sprinter.
It is also our philosophy to train all of our sprinters as 400-meter sprinters. Training for the 400 develops both physical and mental strength. The 400-meter dash, when run correctly, is a grueling event. While it is a sprint event requiring speed and strength training, its length requires speed endurance and endurance training as well. These qualities make a 400-meter runner one of the most versatile athletes on your squad. Their training allows them to compete in the sprint events, jump events, and even possibly the 800. 400-meter training is also beneficial for multi-sport athletes as it teaches perseverance and an ability to deal with a certain amount of pain. These qualities are useful for any athlete in any sport.

Periodization

Our workouts are based on the periodization table below. The table is a guideline that tells us how much work we want to give the athletes in any one week. The up and down nature of the workout load allows the athlete to build up and then recover in about 4-6 week cycles. This allows them to “peak” at the end of the year, when their performances are most important.

Workout Components
Our workouts are based on the following five components: speed, short interval, long interval, endurance, and strength.
A basic weekly schedule looks like the one below.

• Monday – Technique, Short Interval, Strength
• Tuesday – Long Interval
• Wednesday – Endurance, Strength
• Thursday – Technique, Speed, Strength
• Friday – Technique, Meet Preparation
• Saturday – Meet

This is not set in stone and it changes depending on our meet schedule, but we try to adhere to it as much as possible. We have developed 13-week programs for each of the five components. They also are not set and we are changing them daily based on our schedule, the condition and health of our athletes, and the weather.

Short Intervals
The purpose of these workouts is to increase an athlete’s speed endurance.
The distance for each interval is short at the start of the season (60 meters) and progresses as the season progresses (400 meter maximum). The rest interval is short which leaves the athletes gasping for breath. This helps the athletes adapt to the muscle fatigue that occurs in the 400.

Recovery
Week   Sets/Reps  Distance            Rest Interval       Between Sets
2        2 / 4        60                       30 sec.                4 min.
3        3 / 1        60, 70                  30 sec.                6 min.
4        3 / 1        60, 70, 80             45 sec.                8 min.
5        2 / 2        80                       30 sec.                8 min.
(6-12 all minutes)
6        2 / 4        100                       1/2/1 & 2/1/3      10 min.
7        2 / 1        150, 200, 250          2                      10 min.
8        1 / 1        150, 200, 250, 300   2 / 2 / 3
9        1 / 1        250, 200,150           2 / 1
10        2 / 1        350, 300, 250           3                     10 min.
11        1 / 1        400, 300, 200x2        3 / 2½ / 2
12        1 / 1        150, 200, 250, 100    2 / 2 / 1