Ignoring the psychological issues, the lifestyle that the athlete lives, and the general philosophy the athletes live by (all immensely important), high performance sprint training boils down to four things:
2. Speed potential
3. Strength potential
To improve mechanics, firstly you need to have a thorough understanding of the event, the biomechanics, and the individual’s anatomical system. You have to discern the difference between mechanical fault and physical dysfunction - for this, it is imperative that you have at least rudimentary comprehension of the human body and how it operates; that it is a whole, dynamical, organic system that changes perpetually. Thorough monitoring of daily warm-ups act as living ‘movement screens’, and an integrated system that balances technique teaching with therapeutic intervention is mandatory. The warm-up incorporates movements that work in all three planes (transverse, frontal, sagittal), three speeds (slow, medium, fast), and three ranges (short, medium long). Technical and therapeutic intervention continues throughout the warm-up and the session proper.
To increase speed, we always train speed. We develop speed from the first cycle of the year until the last - it is ALWAYS the determining factor in 100m and 200m races. Speed is developed by twice-weekly runs of 60-150m. The ability to accelerate effectively - quickly, efficiently, and with minimum energy loss that will lead to as high a top-end speed as possible is developed twice-weekly all year round. With both acceleration development and speed development, densities and intensities increase the closer we get to the competitive season.
It is important to develop strength in three planes (transverse, frontal, sagittal), at three speeds (slow, moderate, fast), and in three ranges (short, medium, and long arcs). We develop all strength qualities, such as starting, maximum, speed-strength, strength-speed, eccentric, isometric, and elastic. Maximum strength is developed first, and maintained throughout the year. Elastic strength is consistent throughout the year, while the other strength qualities are developed dependent upon individual athlete needs.
Keeping the athlete healthy is the most important thing. For this is it imperative that we have a strong, integrated medical set-up, and a well-designed regenerative plan which includes sound nutrition, supplementation and a variety of recuperative means, including massage, cryotherapy, and various forms of self therapy.
The underlying theme behind the plan is MED - minimum effective dose. Tax the system - let it recover, and super-compensate. The MED decreases the closer one gets to to competition. Understanding the stresses that an athlete encounters outside of the training environment is essential to fully understand this process.
And importantly, I direct my studies laterally. It is more constructive to know a little about a number of topics than to know a lot about just a few - vertical study is best left to the scientists.