Visit us on Google, leave a review or get a map of our location

















































Train With Us

Page continued below recent updates feed

Recent Updates

  1. Sprint Workouts - Sprinting WOD

    Jun 11, 18 01:20 AM

    The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...

    Read More

  2. Body Weight Workouts

    Jun 11, 18 01:09 AM

    Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....

    Read More

  3. Sokudo Training: Speed. Strength, Power.

    Jun 11, 18 12:30 AM

    Sokudo Training is your home for strength, speed and power training. Here you will find a wealth of training resources.

    Read More

  4. Sprint Coaching

    Jun 03, 18 06:14 AM

    Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...

    Read More

  5. Privacy Policy

    May 27, 18 04:32 AM

    At endlesshumanpotential.com we are dedicated to protecting your data and privacy. We recognize that your privacy is important....

    Read More

  6. Sprint Training

    Apr 30, 18 06:41 AM

    Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....

    Read More

  7. Sokudo Training Challenges

    Apr 25, 18 08:20 AM

    Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....

    Read More

























100 Metre Sprint Training Programme

Equipment-Free Sprint Training

This is a 100 metre sprint training programme designed for both the 100 metre sprinter. It's an example of a very simplified 100 metre sprint training programme. Keep in mind that this is just a guide, and programming should be targeted and adapted for each individual atghlete.

This is a sample training programme for the 100m sprinter. This programme is designed using mostly bodyweight training with minimal use of equipment.

The Programme

The following programme includes a training cycle spanning just five sessions.  It is simple and effective and allows for plenty of recovery. Perform each session one after the other and have a rest day on day six and seven and start again with the five day cycle. Simple as that. No need for multiple sessions per day. Quality over quantity.

Day One: Plyometrics/Power

5 x 5 squat jumps with at least 90 seconds rest between sets.

Single leg bounding for 5 sets of 3 reps on each leg. Rest one minute between sets.

Standing long jump x 8 total jumps.

Day Two: Short Sprints and Plyometrics

5 x 25 metres with a set of single leg bounding after each sprint for three reps each leg.

5 x 50 metres

Rest 60-90 seconds between sprints.

Day Three: Long Sprints

3 x 100 metres

2 x 200 metres

Rest 60-90 seconds between sprints.

Day Four:  Interval Session

Perform intervals of kettlebell/dumbell swings and burpees starting at one rep each then rest one minute, then two reps each and rest one minute and so on up to 10 reps of each.

Day Five: Density Session

As many rounds as possible in 10 minutes of pistols x 5 each leg, squat jumps x 5 and scissor jumps x 10 then...

As many pull-ups as possible in 7 minutes then...

As many clap push-ups as possible in 7 minutes then

Single leg hip thrusts x 20 each leg as fast as possible.

Sprint Technique Pointers

Start and stay low through the drive phase. Coming up too early will negatively impact acceleration.

When you take off, drive the knee forward as far as feels natural without feeling awkward. From the first step onwards, your foot hits the ground with force. This ensures a powerful, long stride and faster acceleration. Remind yourself of this point every time you do a training sprint, it'll become second nature.

Forceful, powerful armswing, always. This tells your nervous system to move your legs faster.

Maintain forceful foot strike on all strides, and bring the knee up as far as feels natural on each stride.

Will yourself to move faster every time you sprint. It tells your nervous system you want to go faster. Over time it becomes conditioned to gradually make it happen.


Conclusion

As you can see, 100 metre sprint training doesn't have to be complicated. This programme or variations of it can be used for anyone who’s primary focus is developing sprinting speed. Of course, the programme and sessions should not be rigidly maintained. Over time you will need to vary the programme in order to fit in with a competition schedule.

Return to our home page from 100 metre sprint training.

Please note that all fields followed by an asterisk must be filled in.
 

Please enter the word that you see below.

  

TAGS: Sokudo Training, sprint training, sprint coaching, Sydney sprint coaching, Sydney personal training, Sydney bootcamp, Parramatta personal training, Merrylands sprint coaching, Merrylands personal training, Sydney strength and conditioning, Granville bootcamp training, Sprint training in Sydney, sports coaching, Parramatta athletics training, track and field training, Usain Bolt, how fast is a cheetah, human speed potential, kids bootcamp, crossfit Merrylands.

Sprint Coaching
Sokudo Training offers sprint coaching, high performance coaching and sprint based fitness training for all levels...
Sokudo Training Challenges
Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....
Contact Sokudo Training
Contact Sokudo Training: Join Us Or Ask A Question
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...