Weight Training Companies

Weight Training Companies

The Concept Of Sprinting Broken Down By Sos Personal Training Company, Cardiff

Cardiff Personal Trainer gives us an insight into Sprinting and the points to consider to improve your speed.

Sprinting is a very difficult combination of aggression, relaxation, technique, and efficiency. The 100 meters is sometimes labelled as the easiest most complicated event in sport. And contrasting bodybuilding, gaining too much size can become a negative. Generally speaking world-class sprinters are not that large, anywhere from 155-180lbs. In fact, what’s interesting is that some sprinters do not lift weights at all! But for those of us who aren’t as genetically gifted, the ultimate goal is having incredible strength to weight ratios, lean body mass, and a well developed CNS (central nervous system) for a fast reaction and the ability to explode on command.
As the season progresses, the workout program gets increasingly more technical, specific and very fine-tuned. This is due to the nature of track and field events. The 100-meter dash is broken down into these six phases:
1.    The start… 15 meters.
2.    Acceleration phase… 15-20 meters.
3.    Transition phase… 20-40 meters.
4.    Maximum Velocity 1… 40-60 meters.
5.    Maximum Velocity 2… 60-80 meters.
6.    Speed Maintenance… 80-100 meters.
Each phase needs to be addressed in order to maximize your success, and ideally, each phase will run together smoothly, 2-4 times on each leg with around 60-90 seconds rest in-between.

The idea behind the plyo’s and bounds is to get your body use to exploding and becoming extremely powerful at the point in which your foot/feet makes contact to the ground. That’s the name of the game in the 100 meters. People with bad shins or ankles may have a hard time doing some of these exercises so be careful! I personally had shin splints for a number of years and I know how excruciating they can be. The following is the list of plyo’s and bounds that I’m currently doing:
1.    Straight leg bounding.
2.    Alternating single leg bounds.
3.    ”Skip-bounds” for height.
4.    ”Skip-bounds” for distance.
5.    42in. box jumps 4×5.
6.    Standing long jump for distance.
7.    …Except for the box jumps, each exercise is done three times…

Strength and power training is an integral aspect in the development of sprinters (Sheppard, 2004). This is due to there being a strong relationship between high force qualities and acceleration, this has been proven in many studies.

When using assisted and resisted training methods athletes must be careful as studies ( have outlined the biomechanical changes that take place under these conditions. For this reason it has been suggested that resisted methods only be used with fully mature athletes, who have established a very solid foundation in sprinting.

Personal Trainer Madrid www.davidhughes.es