In my late twenties I ran 400 m (and had a 400m runners body).
I trained for two years in a sprint squad - a squad that produced a 200m Olympic finalist (in Korea). I saw elite sprint training first hand.
Although sprinters have "bodybuilder" type bodies they train in very different ways, WHilst body builders use heavy weights to do the big four lifts our coach was adamant that we didn't develop this type of slow muscle. Sprint training was largely track in summer and substantial body weight exercise combined with Russian plyometrics (not American plyometrics) in the winter.
When I say body weight I mean things like rope climbs, pull ups, pressups.
The attention to nutrition was paramount - the coach all but chewed the food for us. The only supplements used were cod liver oil tablets. Rest was emphasized.
The training session were short and very intense (typically 45 minutes). When I say intense - I mean intense. Try climbing a 10 m rope 12 times in three minutes WITHOUT coming off the rope. Pull ups were too easy. From hanging we had a 2 inch bar which we were required to pull up on, then do a muscle up on and then stand up on the bar. A real test of explosive strength and balance.
Plyometrrics were hard - this is the rebound type not the jump up and down type. I saw many injuries...
I wouldn't every train as a sprinter again but the body can be won far more easily simply by body building...
Cardio was also deemphasized. Sprinters work anaerobically. We did ocasionally do a short run but it was used as a rest day - to reduce lactic buildup /stiffness. Indeed the Olympic finalist was very very poor at distanced over 1 km. I would regularly beat him over that distance - and I am no good at middle distance..
I'm not a fan of cross fit but in retrospect many of the routines we used were the precursors of modern cross fit.
Edited by: BOB240 at: 1/11/2013 (08:27)
Finished P90x, Insanity? - full training program here:
| current weight: 196.0