TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN by Irena Szewinska, Poland Irena Szewinska, the legendary world record breaker and Olympic champion of Poland, presents a detailed year s sprint training program in five main phases and their tasks for female sprinters. A year s training program for sprinters is divided into the following five main periods: 1. Winter preparation period (10 weeks). Cycle 1 introduction to training (2 weeks) Cycle 2 main preparation phase (6 weeks) Cycle 3 pre-season training (2 weeks) 2. Indoor competition period (5 weeks) 3. Spring preparation period (10 weeks) Cycle 1 main preparation phase (6 weeks) Cycle 2 pre-season training (4 weeks) 4. Summer competition period (18 weeks) Cycle 1 first competition phase (6 weeks) Cycle 2 training phase (3 weeks) Cycle 3 second competition phase (9 weeks) 5. Transition active rest period (6 weeks). INTRODUCTION TO TRAINING The weekly training program of this phase is based on the following: Monday general strength Tuesday endurance Wednesday general strength Thursday endurance Friday general strength Saturday endurance Sunday rest Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 1
The general strength development program employs loads that do not exceed 60% of the athlete s body weight (about 40kg.). The exercises are selected to develop all major muscle groups. About 10 exercises are performed in one training session in 6 series of 10 to 20 repetitions. A typical choice, for example, is made up of the following: Bench press, abdominal exercises clean, half-squat, back, hamstring and quadriceps exercises, medicine balls work, squats with 40kg, stretching exercises. The development of endurance usually takes place outdoors and begins with an approximately 30 minute warm-up. The main part of the workout consists of 8 to 10 repetitions of two-minute easy runs with 2 to 3 minute recoveries and concludes with 10 minutes of jogging. MAIN PREPARATION PHASE I The weekly training program of this phase is based on the following nine units: Monday strength Tuesday Speed and technique/general preparation Wednesday endurance I/strength Thursday jumping exercises Friday endurance LI/strength endurance Saturday endurance LII Sunday rest The strength development program employs loads up to 90% of maximal strength, performed in 4 to 6 series of 3 to 20 repetitions. A typical workout consists of the following: Bench press, abdominal exercises, clean (up to 30kg) split jumps with bar on the shoulders (up to 30kg) half-squat jumps with a bar (up to 40kg) arm technique work with dumbbells (2.5kg) squat (40 to 60kg), half-squat (70 to 100kg) Speed and technique training employs sprints and drills to develop technique with maximum relaxation. This includes relaxed accelerations, starts from different positions, flying start sprints at ¾ speed and several other technique drills. Power speed exercises take place in the last phase of a warm-up and include skipping, bounding, high skipping, hopping and high hopping over distances of 20m. The running distances to develop speed don t exceed 60m and are performed relaxed with gradually increased intensity but without timing. Full Recoveries are allowed between repetitions. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 2
The general preparation sessions are made up from strengthening exercises, specific flexibility exercises, medicine balls work, hurdling and so on. All these exercises are performed in a dynamic rhythm. The three endurance workouts are based on the following: Endurance 1 8 x 250m varied speed (100m sprinting + 50m jogging + l00m sprinting) at a comfortable speed with 3 minute recoveries. Endurance IL 8 x 1 minute runs (approximately 300m) with 2 minute recoveries after each repetition and a 4 minute recovery after the fourth repetition. After three weeks the workouts are changed to 300m repetitions with the same recoveries. Endurance ILI 8 series of 5 x 100m interval running with 3 to 4 minute recoveries between the series. Quantity, not quality is important in the development of endurance in this training period. It is the number of repetitions that counts, not the intensity of the work. Recoveries are short but the heart rate should not be higher than 120 to 130 beats a minute when the next repetition is started. Jumping exercises include 6 x 10 repetitions of full squat jumps, 6 x 20 repetitions of bounding from one leg to the other, 6 x 20 hops on the right leg, 6 x 20 hops on the left leg, 6 x 30m of high stepping (L-R) and 6 x 10 repetitions of double legged jumps. Strength endurance training consists of skipping 2 x 40m, 2 x 60m, 2 x 80m, 2 x 100m, 2 x 120m, 1 x 100m, 1 x 80m, 1 x 60m and I x 40m with short walk recoveries. Emphasis is on the technique and rhythm of the performance. PRE-SEASON TRAINING I Prior to the start of the indoor competition season the weekly training units are reduced to six: Monday strength Tuesday speed Wednesday endurance I Thursday speed Friday endurance II Saturday rest Sunday time trial Strength training loads remain in the up to 90% of the maximum range, performed in series of four with 3 to 10 repetitions. For example: abdominal exercises, split jumps with up to 30kg, half-squat jumps with up to 25kg, hopping over 20m with an up to 20kg bar, full squats with up to 60kg, half-squats with up to 100kg. Easy running and stretching exercises complete the workout. In comparison to the previous period several changes take place in speed training. These include starts with the gun, time control in repetition runs and increased recoveries between repetitions. A speed session, for example, can be made up from 4 to 6 starts from the blocks over 20m without commands, followed by 6 to 8 starts over 40 to 6Om with the gun and 4 to 6 flying start sprints over 40 to 60m. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 3
Endurance development workouts are also changed. Endurance I sessions consist of 6 to 8 series of 3 x 100m interval running with 3 to 4 minute recoveries between the series. The second endurance session uses 4 to 6 repetitions of timed 150m with 6 to 10 minute recoveries. Power speed training includes skipping, bounding, high hopping and uphill accelerations. The contents of training during the indoor competition season are similar to the work employed during the preseason period but the volume is reduced and tests are replaced by competitions. The indoor competitions help to prepare for the outdoor season and provide a break from intensive training. The races also help to improve sprinting technique and the crouch start, as well, as provide feedback on the efficiency of the training performed in the previous periods. MAIN PREPARATION PHASE II This training phase is divided into two cycles of which the first lasts six weeks and employs a large training volume. The weekly training program is based on the following nine units: Monday strength/endurance I Tuesday speed Wednesday jumping/general preparation Thursday endurance II Friday strength / strength endurance Saturday endurance III Sunday rest The strength development program is similar to that used in the first main preparation phase. The number of series and repetitions remain unchanged but an effort is made to perform the exercises more dynamically. During the second preseason phase that follows, the number of repetitions is reduced and such exercises as the squat and the half-squat are limited to only I to 3 repetitions with a maximal or sub-maximal load. Speed training concentrates on 40 to 6Om sprints from a flying start, starting from the blocks over 20 to 40m and technique development drills. General preparation sessions include flexibility exercises, hurdling, medicine balls work and other track and field events. In the three endurance development categories, endurance I is used as relaxation running after strength training. It usually includes 6 series of 3 x 100m with 3 to 4 minute recoveries between the series. Endurance II begins with 6 to 8 repetitions of 200m with 6 to 8 minute recoveries. The repetitions are timed and the intensity is gradually increased. This routine is changed in the pre-season cycle to 4 to 6 repetitions of timed l5om with 8 to 10 minute recoveries. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 4
Endurance LII sessions consist of 8 x 300m with 4 minute recoveries and 4 x 300m with 10 minute recoveries. Time trials replace the 300m runs in the pre-season cycle of this period. The time trials alternate between 2 x 300m in the first week and 2 x 200m in the second week. The time trials alternate between 2 x 300m in the first week and 2 x 200m in the second week. The recovery for 300m is 30 minutes, for 200m 45 minutes. Strength endurance training follows closely the program employed in the first main preparation and pre-season phases. Jumping training is reduced from 6 series in the first six weeks to 4 series in the pre-season cycle, using mainly 10 repetitions for each of the chosen exercises. SUMMER COMPETITION PERIOD As mentioned in the introduction, the 18-week long summer competition period is divided into two competition cycles separated by a short 3-week training phase. The following training programs are employed: Competition phase I: Monday - endurance I Tuesday - strength Wednesday - speed Thursday - endurance II Friday - rest Saturday - rest Sunday - competition Strength training in these phases stresses dynamic exercises, using up to 12kg heavy sand bags for hopping and bounding. Half-squats are performed with sub-maximal loads in series from 5 to I with 4 to 2 repetitions. Jumping exercises are performed in series reduced from 6 to 3 and include the standing long jump, standing triple jump, standing five jumps, standing 10 jumps and the squat and jump (10 repetitions). All jumping workouts are completed with 4 series of 4 x 50m sprints. Speed training is similar to the pre-season cycle and usually consists of 6 to 8 repetitions of 20 to 4Om starts from the blocks, followed by 4 to 6 repetitions of 20 to 60m sprints from a flying start. Some of the repetitions, but not all, are timed. Endurance sessions usually include 6 to 4 series of 3 x 100m interval sprints with 10 to 15 minute recoveries between the series. The weekly training plan in the short training cycle, sandwiched in between the two competition phases, is based on the following eight training units: Monday strength/endurance I Tuesday speed Wednesday jumping exercises/strength endurance Thursday endurance II Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 5
Friday strength Saturday endurance III Sunday rest. The means of strength, speed, strength endurance and jumping development are similar to those employed in the second main preparation phase in the spring preparation period. However, there are some differences in the endurance workouts. Endurance I consists of 6 to 8 series of 3 x 100m interval sprints with 3 minute recoveries. Endurance I employ 6 to 2 repetitions of timed l50m with recoveries being increased from 10 minutes to 15 minutes and finally to 20 minutes. Endurance III is made up from 4 to 2 timed 300m repetitions with 15 minutes, 20 minutes and 30 to 45 minute recoveries. Irena Szewinska won three Olympic gold, two silver and two bronze medals during her 16-year International career as a sprinter and long jumper. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 6