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  • 4 Week 100 Meter Schedule

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    Dinesh Ramakrishnan
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    This document outlines a 4 week training schedule for a 100 meter sprinter. On Sundays, the schedule focuses on speed work including 300m and 150m intervals at fast paces with short rest periods, as well as 3x100m sprints. Mondays include 10x100m runs at 70-80% effort with rest, 150m hill sprints, and core exercises. Tuesdays have 4x200m event runs to be run at the same time each, and 4x40m sprints with short rest. Thursdays feature a speed ladder workout. Fridays include a 1 mile cross country run and bodyweight exercises. The document also provides details on drills, mobility exercises, and body

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    This document outlines a 4 week training schedule for a 100 meter sprinter. On Sundays, the schedule focuses on speed work including 300m and 150m intervals at fast paces with short rest periods, as well as 3x100m sprints. Mondays include 10x100m runs at 70-80% effort with rest, 150m hill sprints, and core exercises. Tuesdays have 4x200m event runs to be run at the same time each, and 4x40m sprints with short rest. Thursdays feature a speed ladder workout. Fridays include a 1 mile cross country run and bodyweight exercises. The document also provides details on drills, mobility exercises, and body

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    182 visualizzazioni2 pagine

    4 Week 100 Meter Schedule

    Caricato da

    Dinesh Ramakrishnan
    This document outlines a 4 week training schedule for a 100 meter sprinter. On Sundays, the schedule focuses on speed work including 300m and 150m intervals at fast paces with short rest periods, as well as 3x100m sprints. Mondays include 10x100m runs at 70-80% effort with rest, 150m hill sprints, and core exercises. Tuesdays have 4x200m event runs to be run at the same time each, and 4x40m sprints with short rest. Thursdays feature a speed ladder workout. Fridays include a 1 mile cross country run and bodyweight exercises. The document also provides details on drills, mobility exercises, and body

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    © All Rights Reserved
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    di 2

    SECOND 4 WEEK SCHEDULE

    100 METER
    SUNDAY
    1. Warm up: 800M
    2. Drills and Flexibility exercises
    3. 2 X 300 Meter: SPEED Fast 400/ rest 15’ between
    4. 3 X 150 Meter: SPEED 70% ; rest 1’ between
    5. 3 X 100 Meter: SPEED 90%; rest 5’
    6. 400M Cool down
    7. Body Weight Exercises

    MONDAY
    1. Warm up: 800M
    2. Drills and Flexibility exercises
    3. 10 X 100 meter: 70- 80%; rest 2’
    4. 3 X 150 meter Long Hills: SPEED; rest is slow jog back.
    5. 400M Cool Down
    6. Core Exercises

    TUESDAY
    1. Warm up: 800M
    2. Drills and Flexibility exercises
    3. 4 X 200 meter Event run. Run each one at exact same time
    4. 4 X 40 meter: Speed 90% max; rest 30” between
    5. 400M cool down
    6. Body Weight exercises

    THURSDAY
    1. Warm up: 800M
    2. Drills and Flexibility exercises
    3. SPEED LADDER: 400-200-100-200-400 Rest; 5’ between each
    4. 3 X 100M Strides: The speed run on the first straightaway in the 400
    5. 400M Cool Down

    FRIDAY
    1. Warm up: 800M
    2. Drills and flexibility exercises
    3. 1 mile cross country run.
    4. Body weights
    DRILLS TO 20 METER; JOG TO 40 METER
    Knee to chest Side step, low stance 20M and
    back
    Kick to opposite hand Carioca 30M and back
    Ankle high quick step 10M 20 second quick pogo
    High Knees many steps 10M Lunge 20M; walk back
    Pinnochio 20M; Jog 20M 40M sprint; touch ground
    reverse 40M back
    Low lunge 20M; no jog
    A march with good arms 20M

    MOBILITY

    Fire Hydrant 10 each leg Roll overs 3-5


    10 deep squats; hand behind head Lying figure 4
    10 Jumping jacks Iron Cross
    10 circular fire hydrants scorpions

    EXERCISES

    Body Weight CORE PLYOMETRICS


    25 Push Ups 20 V-Sit Up Cones: 3 reps each leg with
    40M sprint
    60 Second Plank 30 side crunch each side 20 Rocket Jumps
    20 T Push Ups 30 second boat pose 10 standing long jumps
    30 Sec. Side Plank each side 40 leg lift each leg 15 step ups each leg with 40M
    sprint
    30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5
    skips each leg; run 20M

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