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How to Train for the 100-Meter Dash

By Contributor

Training for the 100-meter dash focuses on building strength, speed and technique. There's no need for aerobic exercise, since your body only uses anaerobic energy to run the race. Instead, you'll want to spend your time in the weight room and on the track building the power you need to reach your highest speeds.

Get into shape before training for the 100-meter dash. You'll need to be fit before undertaking event-specific training, so allow a month or two before starting to increase your strength, flexibility and general health.

Divide your training season into different four-week training periods to optimize muscle building, muscle recovery and peak phases.

Warm up before and cool down after every workout using light jogging, dynamic stretching and stretches that target every muscle group.

Incorporate drills of 20 meters and 30 meters, as well as speed drills at alternating percentages of power to control your muscular output.

Learn proper running technique to avoid injury and maximize performance. Never practice without using proper technique, and record yourself on video periodically in your training to check technique from another perspective.

Spend your first training phase (four weeks or so) developing technique and strength. During this period, conduct balanced weight training three days a week, anaerobic exercise one day per week (for example, doing repetitions of the 50 meter) and endurance training one day per week.

Advance your fitness and technique in the next phase of your training. Phase intensive weight training into your existing weight training routine one day per week. Begin to weight train for muscle groups specific to the 100 meter. Add one day per week practicing streamlining your high-speed technique.

Spend the next phase practicing more competition style races, doing multiple repetitions of the 100-meter dash at 100 percent capacity on your endurance days and practicing starting from the block to replicate competition atmosphere.

Regularly measure your performance, and conduct tests of fitness and readiness for competition. Spend one phase adjusting your routine to address areas that need more improvement.

Spend one phase recovering from training and planning for your next set of training phases.

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