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The vast majority of scientific studies investigating sprint training methods are performed on young team sport athletes where brief sprints ♠ with short recoveries are the norm [1,2,3,4]. Therefore, sprint training recommendations from the research literature have limited relevance to competitive ♠ sprinting, where elite 100-m athletes perform sprint-specific training over various distances. Practitioners classify sprint running either according to phase of ♠ interest or primary energy system used [11,12,13,14,15,16]. For the latter, sprint duration shorter than 6–7 s is considered alactic, while ♠ longer sprints are considered lactic [11,12,13,14,15,16]. In the following paragraphs, we present best practice guidelines for specific sprint training according ♠ to phase of interest. Total volume within these sessions is typically guided by the intensity and visual inspection of technique. ♠ That is, the session should be ended when drop-off in performance and/or technical deterioration is observed [11, 13,14,15,16]. Table 2 ♠ summarizes the best practice guidelines, while Table 3 shows examples of training weeks across varying meso-cycles.
Table 2 Summary of best ♠ practice sprint training recommendations Full size table
Table 3 Training week examples across varying meso-cycles Full size table
Acceleration
When acceleration is the ♠ primary focus, leading practitioners recommend 10–50-m sprints from blocks, crouched or a three-point start position [10, 11, 13,14,15,16,17,18]. Block starts ♠ are considered more energetically costly than standing starts. The distances used will vary depending on athlete performance level, as better ♠ sprinters reach higher top speeds and accelerate longer than their lower performing counterparts. Full recovery is required between each sprint, ♠ allowing the athlete to perform each repetition without a drop-off in performance. According to the UK Athletics, longer recoveries are ♠ required for elite sprinters who are reaching higher absolute intensities than for younger developmental athletes [15]. A typical acceleration session ♠ for a young and relatively untrained athlete might be runs over 20 m from a crouched start with 2-min recovery ♠ between each repetition, while an elite sprinter may perform sprints over 40 m from blocks with 7-min recovery in between ♠ [15].
Chip Romig, MMR 423
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