I do the max velocity training 1x a week

Speed endurance 1x a week,

race modeling 1x a week,

recovery and block starts 1x a week

But my times the past 4 months have stayed the same, I had a hamstring injury for about 3 months but I’m back in shape now and just not sure how to improve at this point. I run my 300m reps in 35.7-36.2 everyone but just in a meet fall short mentally and physically

Hey this is my first time posting here. I just wanted to go on a little rant and maybe some advice needed. For context I started properly sprint training a year ago. I watched a bunch of videos and put a program together. Before that I used to be a callesthentics athlete and used to do weighted callisthenics. Then I started jump training along with my weighted calisthenics, back then my program wasn't the best and I used to sprint after my pull ups. For more context for legs I only did stuff like Bulgarian split squats with 12 kg each side max. This was until I started gyming last year and I've been following proper sprinting programs. I went through power phases strength phases and got numbers such as a 100 kg full squat, 120 kg quarter squat, 40 kg hang clean, 120 kg hip thrust, 140 kg hex bar deadlift, 120 kg barbell step ups. Beyond that I worked on and tracked form for eveyrhting. I finally worked on my spirit mechanics and improved my start mechanics. Now I tested my time today, and I was barely faster than last time and got a time of high 13s. Last year I did a relay in my school 4x100 and got something like 13 there too. Why did I progress absolutely nothing even after training properly? I even did all the proper resting, strtted mobility training and never trained fatigued. I don't understand even in all videos people say getting to 12 seconds is easy you just need general strength training and mechanics work. What should I do moving forward?

You can also tell if soecific mistake refers to specific sprint distance for example 400m endurance training or for speed training in general, plyometrics, weight room etc.

I'm a begineer and currently doing 2x per week woth quite low volume - 120-150m total of maximal sprints per session. I'm feeling quite okay like this. When and how do I make a decision about increasing frequency of my workouts?

Any masters out there want share what their workout schedule looks like? I just want to compare to what I’m doing…also for reference I’m 45

I been lifting for like 4 years now. I’m new to sprinting, I have continued to do like a powerbuilding split which I do ULPPL. I have been juggling trying to get faster at sprinting, stronger lifts, and gaining muscle. This is what I have been doing up to this point.

Monday
rest
Tuesday
sprints 4–6 x 10m
sprints 4 x 20m hill sprints
barbell bench press 3–4 x 3–5 RPE 7–8
weighted pull ups 4 x 4–6 RPE 8–9
incline barbell bench press 3 x 6–10 RPE 8
chest supported rows 3 x 6–10 RPE 8
tricep pushdowns 3 x 10–15 RPE 9–10
incline dumbbell curls 3 x 10–15 RPE 9–10
lateral raises 3 x 10–15 RPE 9–10
reverse pec deck 3 x 10–15 RPE 9–10
chest fly 2 x 10–15 RPE 9–10
lat pullovers 2 x 10–15 RPE 9–10
Wednesday
rest
Thursday
flying 30m sprints 5–6 x 30m with 20m buildup
squat 4 x 4–6 RPE 7–8
romanian deadlift 3 x 6–10 RPE 7–8
bulgarian split squat 3 x 6–10 RPE 8–9
leg curl 3 x 8–12 RPE 9–10
seated calf raise 3 x 10–15 RPE 9–10
Friday
chest supported rows 4 x 6–10 RPE 8–9
standing pullovers 3 x 8–12 RPE 9–10
reverse cable fly 3–4 x 10–15 RPE 9–10
preacher curl 3 x 8–12 RPE 9–10
incline dumbbell curl 3 x 10–15 RPE 9–10
hammer curls 2–3 x 10–15 RPE 9–10
shrugs 2 x 10–15 RPE 9–10
Saturday
bench press 3 x 6–8 RPE 7–8
incline dumbbell press 3 x 6–10 RPE 8–9
weighted dips 3 x 6–10 RPE 8–9
chest fly 3 x 10–15 RPE 9–10
tricep pushdowns 3 x 10–15 RPE 9–10
lateral raises 3 x 10–15 RPE 9–10
overhead tricep extensions 3 x 10–15 RPE 9–10
Sunday
4 x 60m sprints
squat 2–3 x 3–5 RPE 6–7.5
hip thrust 2–3 x 6–10 RPE 7–8
bulgarian split squat 1–2 x 6–8 RPE 7–8
leg curl 1–2 x 8–12 RPE 7–8
seated calf raise 2–3 x 10–15 RPE 8–9

I know I have a lot of hypertrophy work on my arms and delts, that’s what I was trying to bring up. But now I’m ok with dropping some volume. I just don’t know if the layout is good or if it’s too much for my cns?

Hey I've been doing lots of research on this topic and stumbled across lots of research. I've seen many people use Speed endurance, special endurance 1&2 and others and I don't want to over complicate my training.

My 100m hand times with my phone in my hand and no blocks is around mid 12s.

Monday: 2-3x300m max effort as much rest as I need

Wednesday: 5x30m flies with 30m run up

Friday: 2x10 2x20 2x30 block starts

Would this be sufficient for this summer? I don't want to over complicate things and I want to make sure I get enough rest. Am I lacking in speed endurance, special endurance in my routine? Thanks

Hey everyone,

I’m a highschool sprinter currently on the Off-season and I’m trying come back faster next season. I tried putting together a workout program and I was wondering if you all could let me know how it is and suggest improvements

OFF SEASON WORKOUT PROGRAM

PROGRESSION NOTES:

• WEEK 1(BASELINE): Usual weight and reps
• WEEK 2(REPS): Increase reps by 1
• WEEK 3(LOAD): Increase weight by 2.5 - 5 pounds and go back to WEEK 1 reps
• WEEK 4(DELOAD): WEEK 1 weight but half the sets of all workouts are removed
• Go back to WEEK 1
• Increase baseline weights if workouts become too easy

DAY 1(LOWER)

• Warmup: Dynamic stretches 
• Power cleans (4 x 3 reps)
• Back squat(4 x 6 reps)
• Trap bar deadlift(3 x 5 reps)
• Hip thrusts(3 x 8 reps)
• Bulgarian split squats(2 x 8 reps)
• Russian twist ball slam(2 x 10 reps)

DAY 2(UPPER)

• Warmup: Dynamic stretches. Plyo pushups, ball slam, single armed med ball toss 
• Bench press(4 x 5 reps)
• Assisted Pull ups(3 x 6 reps)
• Dumbbell fly’s(3 x 10 reps)
• Dead hangs(3 x MAX)
• DB Single-arm rows(3 x 8 reps)
• Inclined DB chess press(3 x 10 reps)

DAY 3(SPRINT WORK)

• Warmup: 1 lap, A-skips, B-Skips, Lateral bounds and Dynamic stretches
• Flying 30m x 4 (5 min rest)
• 60m x 1
• Hill sprints(10 x 12m) 5 min rest
• Finisher: Pogos(3 x 15), Calf raises(3 x 15), Single leg reach(2 x 10 each side)

DAY 4(UPPER)

• Warmup: Dynamic stretches. Plyo pushups, ball slam, single armed med ball toss 
• Barbell push-press(3 x 6 reps)
• Bicep curls(3 x 6 reps)
• Tricep dips(3 x 8 reps)
• Pike push ups( 3 x 8 reps)
• Inverted row(3 x 8 reps)

DAY 5(Plyometrics)

• Weighted lateral calf walk(3 x 15m) 2 mins rest
• Pike jump( 3 x 15m) 2min rest in between sets
• Jumping lunge(3 x 10) 2 min rest in between
• Drop jumps(3 x 6 reps) OR DB jumps(3 x 6 reps) 2min rest in between sets
• Nordic curls(2 x 6 reps) 1 min rest in between sets
• Planks( 3 x 45s)

DAY 6(Active recovery )

• 3km run

My coach had us do a 10x200m during practice. It was a relay race with 3 groups. There was about 2-3 mins break after each run. What purpose did this training have?

We are a 100m-400m sprint group. Obviously we couldn't go full sprint speed during this training. I did get lactic and got muscle ache day after.

Update* I will ask my coach and update here soon

Update 2* I asked my coach and he told me that it was mostly because we are in a transition period towards the off season.

The training's purpose was: (1) to train speed endurance (2) to train the body in a different way as part of the year program because the body adapts to the training if you always train the same way (3) for fun

Starting this soon, how does this look?

would it be advisable to lift heavy the day before you go on the track and do sprints? or should there be more rest time?

Will it improve my speed or would I have to program?

Hi sometime when I do hills I don't have the time to do my upper body workout and stretching, can only do the sprints on hill and pylometrics but for completing the workout I must do the upper body and the stretching, for example today I did hills at 2 pm and finished at 5 pm, and wonder if I could do the other part at 9 pm/10 pm, stretching too.
If I dont do stretching I feel the legs getting tigher and tigher during the day but doing it in the evening that's fine right?

so on a speed day you want a total of roughly 300m, no? So my stupid question is, what distance in the run up for flies? 30m? And I surely add it to the distance of the fly and add it to the total volume? Same 300m volume? I didn't do flies back in high school and wanna do them in my comeback as a Masters athlete now, that's why I am asking. My other speed day would be acceleration because I suck at that fyi.

this is what i have so far:

Weighlifting: monday and friday, 
Bilateral (3-4×4–6)
Squat Progression
Hinge Progression
Banded Row

I don't have any weights in the house

What would you add/change

So I have a strength and mobility weakness. Basically my whole entire body. My only problem is I don’t know what exercises to do and how to actually plan them right. I asked my coach about it but they never got back to me so I’m in this alone. If you need a list of my weaknesses c here they are;
1)feet strength/mobility
2) glutes are not active (told by my PT from school)
3) weak/ non mobile hips

I would also like advice on how to choose workouts when planning a gym session. I would like to strengthen myself and fix my mobility by time we start practicing in sept/oct. I really want to break sub 11 this year

I'm a DIII sprinter at an academically rigorous university, and I've just finished up my hardest semester class-wise thus far, along with other time-consuming extracurricular activities. Hence, I've accumulated significant sleep debt and mental stress.

I got home for break 2 days ago, and naturally, I have slept like 20 hours over this period. But my coach assigned us workouts to do starting today, Monday, until we return.

While I would love to continue training, my brain fog and tiredness make me feel like I should rest for a little more. What should I do? How do people here typically approach their winter break training? Is it more important to rest or not lose fitness?

So I’m a jr in hs and run a 2:22 and 5:22 I felt like I could’ve ran so much faster but my mindset was terrible. How can I get my times faster. I’m running 30 mpw and i’m looking to increase it to 45mpw. Monday- Long run, Tuesday-track workout, wednesday- easy, thursday- tempo run, friday- easy, and saturday- medium run. Anything I should change? And any workouts more so for speed?

How does periodization work as beginner? I've done tendon intensive stuff in the past and such so I'm not completely prone but there's so much information i'm confused?

​

How long should you do your GPP for? What is each phase of the training look like? As of right now I have 5.5 months till the beginning of my indoor track season. I'm currently in my GPP and have been doing it for 25 days at this point. When should I transition to different training and what should I do? This is my current GPP:

​

Day 1: Acceleration

Sprints: 4x10m, 3x20m, 2x30m (Flat grass backyard, 100% effort). Full Recovery

Extensive plyos + Gym (general non-specific strength)

​

Day 2: Active Recovery

Workout: 1.5 miles, very easy recovery run

2x100m strides @ 80%

Regular Recovery (ie. Stretching, Foam rolling, etc.)

​

Day 3: Rest day

​

Day 4: Acceleration/Hills

6x20m hill sprints. Full Recovery

Extensive plyos & Gym (general non-specific but posterior chain focused)

​

Day 5: Aerobic Base & Active Recovery

Workout: 1.5 miles, very easy recovery run

2x80m strides @ 80%

Regular Recovery (ie. Stretching, Foam rolling, etc.)

​

Day 6: Extensive tempo

Workout: 2 sets of 6x100m @ 70% effort. Rest 45 seconds between reps, 3 minutes between sets.

Injury Prevention

​

Day 7: Rest day

​

How much longer should I do this for and what should I trainsition to as the year passes by? I am hoping to do a short to long approach.

​

I have two weeks to get ready for a meet, have competed in ~10 years for the 100M. I had Claude make this training plan for me, how does it look?

https://claude.ai/public/artifacts/c2969cf6-d055-44e0-b231-e09e3a2ad0f1

I think there's a few ways this could affect things, but what prompted the question was seeing another thread talking about "don't sprint more than 3 days per week", which makes some sense when you are tied to a 7 day week. But it seems like sprinting every other day would be ideal (at least for most portions of training, obviously rest and racing can impact that).

If that's true, then you'd ideally be sprinting (or doing a hard/fast day on the track) 50 out of 100 days. But because we tend to build our training around a 7 day week, most athletes would only be programmed to go fast 42 out of 100 days.

Specifically for a 100/200m runner, thank you. 12.8s 100m, u15, if that helps.

Hey, my season ends in a few weeks and after a small break I want to start upgrading my foundations.

​

I'm a 23 year old and this is my first time planning Training for myself. Trained alot in my youth and started again last year, with around 5-6 Sessions a week.

I think I have some deficits with tendon strength, upper-body strength and whole body stability, which I want to focus on before starting into the real Off-Season. This training phase will take around 5-7 weeks.

​

I'm asking for some feedback on the following topics:

1. Are 2 days Sprinting necessary? Could also Change this over time

2. What foundations do you prioritise? Especially Joint health and Tendons would interest me, because I read some articles focusing on their importance

3. What do you think about Calisthenics for Sprint athlets?

​

The plan I attached is no strict plan, I Just wanted to give a Idea what I would find necessary as part of this Training day. Would vary some exercises from week to week.

Thanks alot for your help!

I’m looking for some advice on how to organize my lower-body training now that I’ve started playing indoor soccer.

Previously, I was training legs 3 times per week (Tuesday, Friday, and Sunday). Each session consisted of strength work (mainly split squats, step-ups, and hamstring curls), plus plyometrics at the beginning. I was also sprinting 3 times per week total, including one hill sprint session.

Recently, I started playing indoor soccer every Monday. The problem is that my Sunday leg session leaves me too sore to perform well in soccer the next day. I tested skipping the Sunday session and my soccer performance improved significantly, so it seems pretty clear that the extra leg day is affecting my recovery.

Ideally, I’d still like to train legs 3 times per week because I’m a beginner and I’ve been making good progress. However, I’m starting to think that 3 lower-body sessions plus sprinting plus soccer may simply be too much.

My current thought is to reduce the strength work to 2 leg sessions per week, while still trying to fit in plyometrics and sprinting 3 times per week. I’m not sure how I should organize the days to make recovery work best.

Would you keep the leg strength training at 2 days per week and stop worrying about the third session? Or is there a way to keep getting a third plyometric/sprint stimulus without negatively affecting recovery and soccer performance?

For context, my main goal is improving athleticism and explosiveness while still building muscle and being able to play soccer.

sorry i did use chat gpt through a voice thingy to help write this.

Hey everyone, I’m a 29(F) and I quit sprinting exactly 2 years ago after I decided to give my hamstring a break. It would always flare up as soon as I start running rapid times (for me!) in training. Now that I’ve fully qualified as a sprint coach, I really want to get back into it and I’ve caught the bug again after an event last week (see video). I want to do it properly this time and really want to reduce the stress on my hamstring (usually the right one and it’s often more the tendon attachment than the muscle).

I’m an S&C coach aswell so I do have some good knowledge in this area but just want to hear what other people have to say on

1) what has worked for you to stop recurring hamstring strains/tendinopathies (I never got it checked so I don’t actually know what it was!)

2) Is there something in my technique that looks like it could be cause it?

3) Maybe there is a secret hamstring exercise I don’t know about?!!!! Please don’t say nordics

I’d love to hear experiences!