Are these good enough variations for sprinting? I don't have anything fancy like weight sleds or stuff like that, just a plain old track. I lift outside of sprinting and implement pylos once a week. I also need some variations for acceleration sprinting if you know any
Training for Top-end speed:
- Repeats of 40m sprints and 80m sprints (usually 6-7 sets of 40m followed by 2 sets of 80) with full recovery
- 50/50m sprints (50m sprint, 50m walk) x 4 laps
Training for sprinting endurance:
- 150m/200m sprints with short recovery periods (2-3 mins)
- Sprint ladders (sprint 100m- walk 100m- sprint 200- walk 200- sprint 300- walk 300-sprint 200- walk 200- sprint 100- walk 100)
- 100m turnarounds (sprint 100, 30 sec break, sprint 100 back) 4 sets of 2 reps (5 mins rest between sets)
Training for acceleration
- 30/20m sprints ( 8 reps) with full recovery
Training for Top-end speed:
- Repeats of 40m sprints and 80m sprints (usually 6-7 sets of 40m followed by 2 sets of 80) with full recovery
- 50/50m sprints (50m sprint, 50m walk) x 4 laps
Training for sprinting endurance:
- 150m/200m sprints with short recovery periods (2-3 mins)
- Sprint ladders (sprint 100m- walk 100m- sprint 200- walk 200- sprint 300- walk 300-sprint 200- walk 200- sprint 100- walk 100)
- 100m turnarounds (sprint 100, 30 sec break, sprint 100 back) 4 sets of 2 reps (5 mins rest between sets)
Training for acceleration
- 30/20m sprints ( 8 reps) with full recovery