Announcement

Collapse
No announcement yet.

sprint volume per session

Collapse

Unconfigured Ad Widget

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • sprint volume per session

    I am new to this forum so I appreciate any advice. Looking for some clarity in regards to max sprint volume in a session. I am using the 50-100 meter distance per rep at 90-95 percent maximal effort, 1-2x a week. I vary the volume per session. Is 300-500 meters of total volume per session to much? Example , 10x50 meters or 5x100 meters with maximal recovery, 1 min per 10 meters (5-10 mins rest)?

  • #2
    Simplified answer: greatly depends on your current fitness.
    10 x 50 at 90-95% with full rest seems is doable, but 5 x 100 near max is a bit more problematic.
    The 100s are running starts, I presume. Out of blocks is a different workout and typically NOT 100m,
    One day for starts up to 50, another day for speed endurance (150m is better for that).

    Comment


    • #3
      Welcome to the forum, Colby.

      Comment


      • #4
        Welcome to the forums. Agree with Atticus, a lot depends on how fast you are. If you are a 10.3 100m guy, both the 10x50 and the 5x100 at 90-95% will be very difficult to do at a true 90-95% level of performance.

        If you are an 11.5 or 12.0 guy, less so. Bodyweight plays a role as well, in my personal experience. As does your personal volume tolerance. I always did better with less volume and higher intensity. Have seen a lot of sprinters do better with more volume and a little lower intensity on the special endurance work.

        Generally for all-out runs, the rule of thumb I've seen is 200-350m for acceleration and MaxV work (less total distance if running 10-20m runs, and more if running 30-40 or 50m accels) - but 10x50 would be high by any measures. And 100m runs at that pace would be considered speed endurance or special endurance - and volume could be anywhere from 300m to 1200m. If you search speed endurance and special endurance 1 and 2, it will give you some good suggestions on volume and recovery.

        Finally, if you're just getting back into sprinting, take your time getting to 90-95%, even if your 90% is slow right now.

        Comment


        • #5
          Originally posted by deca View Post
          As does your personal volume tolerance. I always did better with less volume and higher intensity. Have seen a lot of sprinters do better with more volume and a little lower intensity on the special endurance work.
          Yup.
          Generally, it's more volume, less intensity in the pre-season, and less volume, higher intensity as you near the most important races.
          And there's always time for technical work on start, stride, body-lean, arm carriage, knee-left, relaxation, etc..

          Comment


          • #6
            Originally posted by Atticus View Post
            Yup.
            Generally, it's more volume, less intensity in the pre-season, and less volume, higher intensity as you near the most important races.
            And there's always time for technical work on start, stride, body-lean, arm carriage, knee-left, relaxation, etc..
            Yep, and the age-old short to long vs. long to short perspective on annual programming. Clyde Hart's 20x200 down to 3x200 tempo workout being a classic long to short workout over the course of a year. Some of Charlie Francis' accel work going from sled pulls to 20x10 to 15x15 to 10x20 to 15x20 and so on up to accel-float-fly, etc in a short to long speed template. Those 2 aren't mutually exclusive either. I always liked a long to short model for tempo (moving from extensive to intensive tempo) and short to long for speed work. And then for the speed/special endurance described above really varying it based on the athlete and their capabilities, fitness, speed, etc. And Event.

            Comment


            • #7
              Originally posted by deca View Post
              sled pulls to 20x10 to 15x15 to 10x20 to 15x20
              My favorite pre-season stuff for my peeps were sleds pulls and plyos. The next day had to be all technical, cuz it was such a B-Yotch.

              Comment

              Working...
              X