Sprinting and Ployometrics

Economic

Hi all,

I play GAA and Soccer.

I am interested in doing some sort of sprinting programme over the winter.

Is anybody able to give me advice on how I should I should train to increase my speed.

I'd really be interested in increasing my acceleration in particular so would I need to sprint up to a maximum of 50metres or should I be going for longer distances. How much volume would I need to be doing and what rest periods would I need to take.

I'd also be looking to do plyometrics - box jmps and the like. I'm hoping that these would help with my vertical jump but would they have any crossover to initial take off or sprinting in general?

RealistSpy

Go to a track and run 50m. The only way to run fast is to train running fast with weight lift aswell. You can also do some easy plometrics before your sprint session good luck.

ss43

Economic wrote: »

Hi all,

I play GAA and Soccer.

I am interested in doing some sort of sprinting programme over the winter.

Is anybody able to give me advice on how I should I should train to increase my speed.

I'd really be interested in increasing my acceleration in particular so would I need to sprint up to a maximum of 50metres or should I be going for longer distances. How much volume would I need to be doing and what rest periods would I need to take.

I'd also be looking to do plyometrics - box jmps and the like. I'm hoping that these would help with my vertical jump but would they have any crossover to initial take off or sprinting in general?

To do plyometrics you should be strong already. I wouldn't recommend starting them unless you've built up strength through weights first.

Economic

Thanks for the replies.

how much volume would I use.
i.e 50 metres x 10 with 30 seconds rest between each.

Also I think I remember reading somewhere if I was to train for different lenghts I'd sprint the shorter distances first. is this correct.
i.e. 30metres x 5 followed by 50metres x 5

I reckon my strength levels aren't too bad.

Not sure what my rep maxes currently are. I'd concentrated alot on increasing my stamina to the detriment of my speed in the last 8 months.

Some max attempts for some of the major lifts at the end of February were:

Back Squat 155kg x 5
Front Squat 105kg x 5
Power Clean 100kg x 2
Bench Press 140kg x 1
Deadlift 230kg x 1
Incline Bench 107.5kg x 5

Current lifts stand at about 80% and rising as the gaelic season has more or less finished.

On a side note is there anyway to keep up strength levels while training for strength and endurance or is it impossible to gain all. I think the problem last year is that I done no running as I was carrying a long term injury.

thirtyfoot

Economic wrote: »

Thanks for the replies.

how much volume would I use.
i.e 50 metres x 10 with 30 seconds rest between each.

Also I think I remember reading somewhere if I was to train for different lenghts I'd sprint the shorter distances first. is this correct.
i.e. 30metres x 5 followed by 50metres x 5

I reckon my strength levels aren't too bad.

Not sure what my rep maxes currently are. I'd concentrated alot on increasing my stamina to the detriment of my speed in the last 8 months.

Some max attempts for some of the major lifts at the end of February were:

Back Squat 155kg x 5
Front Squat 105kg x 5
Power Clean 100kg x 2
Bench Press 140kg x 1
Deadlift 230kg x 1
Incline Bench 107.5kg x 5

Current lifts stand at about 80% and rising as the gaelic season has more or less finished.

On a side note is there anyway to keep up strength levels while training for strength and endurance or is it impossible to gain all. I think the problem last year is that I done no running as I was carrying a long term injury.

No problems with strength alright;) There is a benchmark for being 'allowed' to do plyos and its you must be able to squat 1.5 times your body weight. You can do that unless you are giant of a man so you are probably ok to do plyos. But be carefull and do it progressively. I have a good article which I'll post when I can find. Sometimes it may be better to not do plyos if you do them wrong or too much.

Also, there is a guide that when working on acceleration to do 2.5 times the distance you are training for in an acceleration session. So, if you want to train for 50m you do 250m total in an acceleration session. Long enough breaks (3 or 4 or 5 mins) and all about quality.

Also, the power weights like cleans etc are great for power obviously.

Strength maintenance in season is hard. You may only have one session in a busy week of games. I try this.

3-5 squats followed by 10 burpess

or

1-3 power cleans followed by 10 rocket jumps.

Couple of sets of one of the other. Doesn't kill the nervous systems too much but fires the systems and keeps strength to a certain extent.

Setting your start or first few strides is also key for acceleration. Its a hard one to explain but I'll try and do later.

RealistSpy

Economic wrote: »

Thanks for the replies.

how much volume would I use.
i.e 50 metres x 10 with 30 seconds rest between each.

Also I think I remember reading somewhere if I was to train for different lenghts I'd sprint the shorter distances first. is this correct.
i.e. 30metres x 5 followed by 50metres x 5

I reckon my strength levels aren't too bad.

Not sure what my rep maxes currently are. I'd concentrated alot on increasing my stamina to the detriment of my speed in the last 8 months.

Some max attempts for some of the major lifts at the end of February were:

Back Squat 155kg x 5
Front Squat 105kg x 5
Power Clean 100kg x 2
Bench Press 140kg x 1
Deadlift 230kg x 1
Incline Bench 107.5kg x 5

Current lifts stand at about 80% and rising as the gaelic season has more or less finished.

On a side note is there anyway to keep up strength levels while training for strength and endurance or is it impossible to gain all. I think the problem last year is that I done no running as I was carrying a long term injury.

Wow those are impressive lifting on the other side I am a tiny dude lol

thirtyfoot

Two articles on Plyos

http://www.elitetrack.com/articles/read/2286/

http://www.elitetrack.com/articles/read/2325/

Economic

Thanks for your help.

size5

Vertical jump has a complete cross over to sprint times. So you are in the right line of thinking. Concentrate more on the power lifts clean, snatch etc as this will combine both upper and lower power and give you explosiveness to break the tackle.

Might be better reaccessing your plan if season is nearly finished. i.e .leave your sprint training till nearer the start of season. Also remember in field sports we don't run in straight lines, so while you may get quick at running 50mtrs-when do you run 50mts straight line?

Need to practice angle runs eg. T runs straight out the left five mtrs then out to right back to centre and finish. Sprinting but not in straight lines

TrackFan123

50m x10 with a 30 second recovery will build your speed endurance. not pure speed.

You will need at least 5 minute recovey for speed work, I'd say as much as 8