AUTUMN. The ideal sprinter/jumper will have a high power to weight ratio, so in this season work with 3 sets of 4-6 reps in the gym to build strength by developing efficient signalling in the nervous system, with no muscle mass increase. Partner up and spot each other for perfect technique, as this is the work that will carry over into the rest of the off-season. This focussed strength work and concentration on static joint stability will build the foundation for next season’s performance, and regular yoga stretching will restore full functional movement, replacing the linear overuse patterns of last season.
WINTER. Now work on maintaining that technique you perfected in autumn as you perform long, low-load sets in a circuit layout to near-fatigue. This will give you the ability to repeat perfect form through the duration of your event. Pelvic and spinal stability are essential to allow full expression of your muscles’ power; dynamic core exercises, like forward gym ball roll-outs and single/double leg lifts on the floor, will give linear stability, while yoga postures practiced frequently will stabilise joint movement through their whole range of motion. In February start to intensify your warm-up by adding some plyometric bounding and hopping; by March have in place a weekly light-load plyometric session in preparation for spring and summer
SPRING. From April to early May, increase loads and add multi-directional demands to the weekly plyometric session to increase power output and resilience. In the gym focus should be on creating stability under heavy load, starting at a slow speed in April (4-6 seconds per rep) and working up to higher rates of movement in June (2-3 seconds per rep). Later in May and into June, plyometric demand must be more specific, switching to linear bounding and box jumps for maximal carryover to the event. Cut to key gym exercises like jumping lunges (with opposite medicine ball rotations); heavy, accelerating squats; one-leg hamstring bends; and one-leg, opposite hand cable rows to develop a mixture of stability, strength and power.
SUMMER. Increased competition and track/field training will reduce power training time available, so prioritise – reduce core stability training as it will be at an acceptable level from the work done in spring. Specific jump and power training (plyometrics) must include one leg jumping, hopping and bounding. This needs to be placed 4-5 days before any competition day to ensure complete recovery of muscle energy, muscle structure and neural capacity. Warm-ups need to thoroughly take the body through all movement patterns with sideways, forwards and backwards stepping, combined with reaching, twisting and bending upper body movements. Throwing, bouncing and kicking a ball around in a group is a good multi-directional warm-up.
LATE SUMMER. Having developed maximum power in the summer season, the focus shifts to injury prevention in the late summer as the accumulated workload starts to tell on the body. Hamstrings are a common site of injury so glute and hamstring strength are paramount. Single- and double-leg hamstring bends will give the hamstrings great strength and injury resistance if performed in 3 sets of 6-8 reps, with 60 second recovery periods. Kettlebell swings will help to develop great decelerating, transition and accelerating strength which correlate closely with the heel strike and push off in a running stride. Keep foot speed up with light hurdle and agility ladder work.