3/8/2015 CoachesEducationSPRINTSTrainingtheEnergySystems
http://www.coacheseducation.com/sprints/sprints/ 1/2
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SPRINTS
TrainingtheEnergySystemsByTonyVeney,CoChair
USATFWomen'sSprintDevelopment
Atthebeginningofeachtrackseason,yousitdownandevaluatethereturningandtheincomingtalent.Thethoughtseventuallyshifttothetopsprintersandtheexpectationswebothhavefortheupcomingseason.Ifgirlsorboysran12.5or11.0lastyear,youjustassumethattheywillimprovethroughmaturation.Butsometimesourexpectationsarenotalwaysmetwiththehopedforresults.Ifyoueliminatethedistractionsofapproachinggraduation,boyandgirlfriends,jobs,parentalpressure,etc.,yourkidshouldrunbetter(thegoodonesareabletomanagealloftheotherstatic,whichincludesthecoachaswell).AndrunningbetteriswhatIamthemostconcernedwith.Gettingthesprintertorunfasterthaneverbeforethroughasystematicapproachtotheenergysystemsneededtoproducetheneededperformance.
Startofffirstbyknowingjustalittleaboutthephysicalpatterningofyoursprinter.Doyouknowwhatyoursprinter'sstridelengthis?Doyouknowwhatyoursprinter'sstridefrequencyis?Ifnot,thenyou'replayingagame(andsomeofyouverysuccessfully)ofsprinter'sroulette.Don'thaveyoursprintersrunningfastinspite
ofyourtrainingitshouldbeinconjunctionwithasmuchofyourtrainingandspeeddevelopmentaspossible.
Aerobictraininghasnothingtodowithsprinting,andshouldneverbeusedtomakeyoursprinterfaster.Aerobictrainingisgoodforthedevelopmentofthecardiovascularsystemtoenableyoutorecoverfromthetoughworkoutsandhelpsinthedevelopmentofrunningmorerepsandlearningtorunrounds.Butthereisnothingabouta1000breakdown,or510milesofrunningthatwillenableyoursprintertoimprovefrom12.5to12.2.
Youneedtoknowwhatthebodyisaffectedbywhenyousprint,andyouneedtotrainthoseareasandperfectthemsothatwhenit'stimeto"punch"it,they"punchit"likeaTopFuelFunnyCarandnotliketheneighborhoodgarbagetruck.Butthatiswhatyouaredoingwhenyougooutsideoftheenergysystemrequirementspresetinthesprint.
Thefollowingchartoutlinesthedurationofeffort,theenergysystemittouches,theuseofeitherpowerorcapacity,andthetrainingeffect.Ifyouaredoingstarts,itisclearthatyou'reworkinginthe0.0to5.0secondrange.Sowhat?Well,youneedtoknowalittleaboutthebiochemistryofthebodywhichstates:
ThelegshavestoredATP(lookitup)inthemandlastsfor2musclecontractions.Duringthatmoment
0.0.20equalsreactiontothestimulusofthegun0.0.20equalsthefirstpushfrombothlegs1.02.0equalstheenergystoredinthelegs(blockexit)2.05.0equalsthepushingphaseoftheaccelerationpattern5.015.0equalsmaximumflyingspeed
Eachoneoftheseareashasanenergysystemthatyoucantieintowhichletsyouknowwhatdistancesyoushouldbecoveringbecauseyouhavethedurationthatthesystemisavailabletoyou.Ifyouarea200metergirl,andwishtotrainyourspeedendurance,youmusttouchonthe1530secondrangewhichallowsyoutorunveryfast,ataveryhighpercentageofyourmaximumeffort.Donottrainspeedenduranceatlessthan90%oryouwilllockinaslowermuscularrecruitmentandtherebygetaslowermuscularresponse.Wanttorunfast?Trainfast.
"Butshe'sgottogetstrong,"yousay.Ifyourgirlsrun10x200at75%withshortrecovery,they'llbestrongassin.Butwhentheyrunagainstmygirls,whohaverun1x250in30sec.with20mins.and1x180in21.6,Iwin.That'sbecausemygirlscanendureatthetargetpaceoftherun,whileyourscanrunawholebunchofthem,butslowerthansin!OfcoursethisisnotallIdoallyear,andyoumaythinkthat10x200isnecessaryinthebeginningithasitsplace,butnottomakeherfast.Ifitisanaerobicworkout,callitthat,butdonotcallitspeed.Ifmyboyisa50flatboy,andIrun3x500fastwithgoodrecovery,thenI'mworkingthelacticcapacity(theabilitytotoleratelacticacidwhichdeadensthemuscle'sabilitytomaintainthepowerneededtogofast).
3x3x60metersontheflyAlacticPower1x600@95%90sec.1x200@racepaceLacticCapacity10x30metersstartsAlacticPower
Trynottorunmorethan150to175secondsworthofactualrunningonthetrack.Itworksouttoalotofrunningveryfastifyougoupthathigh.
3/8/2015 CoachesEducationSPRINTSTrainingtheEnergySystems
http://www.coacheseducation.com/sprints/sprints/ 2/2
1000800600400LacticwithAerobicSupport***
***Becarefulherebecauseyouhavetoaskyourself,whatisitabouta400in49or54secondsthathasanythingtodowithneedingaerobicsupport.Butthissystemdoesletyouknowwhatareastotrainyour80016003200kidwhenitcomestowhatsystemwillmakeyouamorecapablerunner.
Finally,trainforspeedfirstandyouwillbeabletorunatareducedpercentageofthatspeedforalongerdistance.Butifyoustartslowandtrytorunfastofftheslowervelocity,youwillmoreoftenthannotfindyourselfontherawendofsomeone'skick.
TRAININGENERGYSYSTEMS
DurationofSessionEffort
EnergySystem(s) Power/Capacity TrainingEffect
0to0.2sec. Nervous Reaction
0to0.2sec.(perleg)
Alactic(Stored
muscleATP)Power InitialThrust
0to0.1sec(speed)
Alactic(CPsystem) Power
Singlelegthrustattop
1to2.0secAlactic
(nervous+storedATP+
CP)Power Starts
2to5.0sec Alactic(CPsystem) Power Acceleration
5to15sec Alactic(CPsystem) PowerMaximumspeed
(flyingstart)
15to30secAlactic
(extendedCPsystem)
CapacitySpeed
endurance(abilitytohold
95%)
30to45sec Lactic PowerAbilitytoproduce
energyw/otO2orCP
45to90sec Lactic CapacityAsabove+abilityto
toleratelacticacid
90to300+Lacticwithaerobicsupport
Aerobic+Power+
LacticCapacity
Abil.touseO2toholdpaceaslacticacidaccumulates
5to10min Aerobicwithminorlactic AerobicPower MaxO2rate
10to12minthreshold Aerobic PowerCapacity
Raiseanaerobic
20to60minsteadypace Fuel:glycogen Capacity
Abilitytomaintain
Above1hourAerobic
Fuel:glycogen+fat
Capacity
Abilitytomaintian
steadypaceforthe
marathon
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