A sprinter is an athlete who races over short distances.
It is obvious that immense speed and strength is essential for the accomplishment of such races. It will however depend on a certain number of key factors including;

• The time allocated for training – is it long enough or some measures have to be put in place?
• The required strength – what should be its intensity?
• The dates for the competitions – this will help determine the recovery time for best preparations.
• Safety of the training – are the training grounds safe?
• The age of the athlete – how much training can he take?

The training program should be set in such a way that, all the key factors are well thought-out. It should also consist of the subsequent; body weight exercises, polymetrics, and some resistance work. With this in mind, you will be able to produce fast and powerful movements improving the functions of the nervous system. This should however be done following the nature of how the body gains weight on its own.

The weight training program for strength intended for sprinters and power athletes is best carried out in phases. There are four phases of the training and are as below.

Hypertrophy phase
This being the first stage of the training, it does not really entail scores of work. It is usually 4–10 weeks. The aim of this phase is strength training for the muscle mass especially for the hamstrings and quadriceps or simply put, the thigh muscles. 8–12 lifts of 60%-75% of the maximum lifted for exercise should be used. This should be done with 1–2 minutes in between the lifts for rest. This will build up muscles and should be done up to 3 times a week. Shorter phases are preferable for sprinters simply because the longer ones could lead to a gain of surplus body heap.

Maximum strength phase
This phase takes to 4–6 weeks. The intensity of this training should be 75%-95% with the minimum repetition of 3-5 times, coupled with 3-5 minute rest in between. With 3-5 sets done twice a week, you should be able to accomplish the main target of this phase which is to increase the strength using the recently developed muscles from the preceding stage.

Power phase

This third phase also takes 4-6 weeks of training. It combines the high and small loads with 70% of the lifts at 80% maximum intensity. There should be a minimum of 3-5 minimum repeat accompanied by a 3-5 minute recovery time between the lifts, and should be done thrice week.

Maintenance phase

With this being the last phrase of the weight training program for strength, it requires a very small quantity of resistance work to be able to keep the gains made on all the prior phases. Roughly comparable to the power phase only that, 70% of it is required here. The training should be done twice a week.

With the training program for strength phases as aligned, it is best that you do not forget to take good care of your body in order for you to keep up. A well balanced diet with lots of proteins is necessary. Besides, stretching should be done on the recovery days to help your muscles relax after work out.

If you like this article, click here to share: