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I'll start soon to implement sprinting and bounding, and I was wondering if you guys have any "sprint program" in mind. By that I mean a progression into sprints and what kind of sprints should be beneficial to a one-leg jumper. I was thinking any distance (30m, 50m, 100m, 200m) up to 400m.

It's probably smart to gradually increase sprint length, say 3x30m + 2x50m the first two weeks, then move on to longer distance stuff. Not sure how to implement 100/200/400m though. I mean, I get out of breath in 50m sprints, nevermind longer distances.

It's also going to be weird since I also want to continue to strength train and do depth jumps, so I need to be really careful in terms of sprint volume.

Well there are a ton of different ways you can set it up, but starting with longer sprints first, then progressing to shorter, higher intensity sprints is one good way to start.  The higher volume/lower intensity sprints at longer distances build the gpp and will allow you to sprint at a higher intensity, for more volume later on, while helping to prevent injury.  Either way progress into it gradually.

 Bounds are the same way, I use a high volume/low intensity beginning phase with single leg jumpers, lots of reps of low intensity single leg jumps (jump rope on on one leg, low hurdles, skipping, low intensity bounds, etc.) then progress into all out bounding once the base has been established.  It works very well this way, you can make sure the bound is perfect at a lower impact, get the movement pattern spot on, then apply it all out intensity and height. 

 However you decide to set it up I would get video of it and make sure the form is spot on before you hammer in the movement pattern at a higher intensity, its much easier to change at the start than to correct after a bad movement pattern has been repeatedly trained, strengthened, and becomes a habit.

  You could do it the way you suggested, by lowering the plyo volume to allow the sprint work, going by feel and drop offs is going to be essential if you do that though.  Another way you could do it is put the sprints and bounds on a separate day, and move the jump squats to the depth jump/plyo day. the sprints and bounds will need to be on the same day imo, but the depth jumps and other plyos can be combined on a different day.  You know your body better than anybody, so go with whichever option allows you to recover and progress the best.

Quote from: Raptor on February 12, 2011, 12:53:19 pm

I'll start soon to implement sprinting and bounding, and I was wondering if you guys have any "sprint program" in mind. By that I mean a progression into sprints and what kind of sprints should be beneficial to a one-leg jumper. I was thinking any distance (30m, 50m, 100m, 200m) up to 400m.

It's probably smart to gradually increase sprint length, say 3x30m + 2x50m the first two weeks, then move on to longer distance stuff. Not sure how to implement 100/200/400m though. I mean, I get out of breath in 50m sprints, nevermind longer distances.

It's also going to be weird since I also want to continue to strength train and do depth jumps, so I need to be really careful in terms of sprint volume.

Well there are a ton of different ways you can set it up, but starting with longer sprints first, then progressing to shorter, higher intensity sprints is one good way to start.  The higher volume/lower intensity sprints at longer distances build the gpp and will allow you to sprint at a higher intensity, for more volume later on, while helping to prevent injury.  Either way progress into it gradually.

 Bounds are the same way, I use a high volume/low intensity beginning phase with single leg jumpers, lots of reps of low intensity single leg jumps (jump rope on on one leg, low hurdles, skipping, low intensity bounds, etc.) then progress into all out bounding once the base has been established.  It works very well this way, you can make sure the bound is perfect at a lower impact, get the movement pattern spot on, then apply it all out intensity and height. 

 However you decide to set it up I would get video of it and make sure the form is spot on before you hammer in the movement pattern at a higher intensity, its much easier to change at the start than to correct after a bad movement pattern has been repeatedly trained, strengthened, and becomes a habit.

So, when the snow melts(2months going on 3!!) I should begin a high volume/low intensity beginning phase to get back into it, right?

so what about 4x400m 80%(probably 62 seconds using my old time of 55seconds) or should i do 600m or something?

I will eventually have to run the 400m so this would come in handy..but my main focus this year is the 100/200 and coach makes me do the 400m.. I found that if my 100 goes up, the 200 and 400 follow it. 

the first meet is the only 55m race(unless I run a good time my coach won't take me to the other meet, which is followed by sectionals)  indoor races: hopefully th 55m, maybe the 4x200m, and for sure the 4x400m(usually get a shitty team; but last year i got a shitty team and we shoulda won our heat)

Well in terms of overall volume I try to keep the depth jumps ground contacts to 40 per week. So 20 in one workout, 20 in the other. Not sure if "ground contact" counts as the landing for the subsequent depth jump as well (so 2 ground contacts for 1 depth jump rep).

This is interesting:



These articles rock. Makes me think of Schroderisch LDISOs.