Short Power Sprinting

Simplified
Dontrevious Ousley

Short to Long Approach

This system uses the Short to long
approach to build Strength and
Power as the base. The only weight
room exercises need are probably
Jump squats all other type of
Strength containing to sprinting can
be done outside the weight room.
This short to long approach make
transitioning to speed endurance
easier in philosophy.

Speed Endurance
Most 100m -200m races or won by
Top speed and Speed endurance. The
human body exert The explosive ATP
energy early on in a race but most of
the race seems to be Speed
Endurance after about 60m.

2 types of Speed Endurance

When dealing with speed endurance you are
usually dealing with Rest and distance of a
workout.
In a case of the same intensity and distance They
can be very similar 60 80m (90-95% intensity or
of best performance)
Alactic - (60 80m) 1-3 min rest between reps and
3 min between sets. (300m to 800m total volume)
Anaerobic Glycotic (80m 200m)1 to 5 minutes
rest between reps and 2-6 min between sets. (300
800m)

Alactic
Alactic is usually the last piece of the
puzzle in a short to long program. It is
best to use alactic training after
acceleration has been developed. This
usually have the greatest effect. (
Glen Mills, Usain Bolt and Yohan Blakes
coach, likes to stay in range for both
speed and speed endurance. Usually 30m
60m for 3 to 7 seconds, 150m for 15
seconds, 325m for 40sec.

Dan Pfaff
Dan Pfaff is the Holy Grail of simplified
sprint training. Dan Pfaff had several sub 10
Athletes who never ran over 150m. He
focused on how little you can do to get
maximum results which minimizing injury.
In training, Lactate isnt the enemy. Actually
if you study the Krebs cycle, lactate is very
anabolic. He just want to control what day
you get lactate, how much and what they
do when it is in the blood stream.

Dan Pfaff Sprinter/Jumper

System
He finds Short Speed Endurance to be
the most beneficial to a high school/
collegiate Jumpers/Sprinters. (Jumpers
and Throwers are similar). He uses an
extensive to intensive approach.
Length of run: 80m 150m
Volume: 300 600m Total
Rest: 5-6 minutes between reps
6-10 minutes between sets

Macrocycle
1. Conditioning (2-4 weeks) Building
or restoring base strength and
extensive 150m running
2. Building Power and Speed (4 5months)
3. Speed and Speed Endurance
(until the season ends)

Preseason

Monday & Wednesday

Bench (Mostly for Looks) (3x5)
Weighted Jump squats at about 185lbs to
250lbs (3x10)
3x5 Olympic Lifts
20 Over weight throws with powerball
Ab workout (
https://www.youtube.com/watch?v=g44
8d3By4BM
)
Or Ab Roller

Tuesday &Friday
Tuesday 2x4x40m (Sled) &
2x4x60m

3x 40m sled pulls (Full

Rest)
3 x 40m sled pulls
(Full Rest)
4x60m Sprints (Rest)
4x60m Sprints (Rest)
Charlie Francis
(Anaerobic Alactic vs
Anaerobic Glycotic)

Friday 3x60, 2-3 x

150m

3x60m (2 min rest)

2-3 x 150m (3 min
Rest)

In Season

Monday & Thurdays

Philosophy
Speed workouts
overload the CNS
(Central Nervous
System)
CNS Workouts consist
of Speed and strength.
You usually need 2
days to recover. So no
more sprinting until
Thursday.

Sprinting
Monday 3x3x60m
(Alactic)
Thursday (Below)
After December 4-6x
200m- 250m (200m
Runners)(Glycotic)
After December 2x60,
3x150, 1-2 x 325m
(100m- 200m
Sprinters) (Glycotic
Rest)

Tuesday 1 time a week

4x 30yds sled pulls 1 time a week
20 Over weight throws with
powerball Overweight implements 1
time a week
Ab workout (once a week)
(https
://www.youtube.com/watch?v=g448d
3By4BM
)
Or Ab Roller

Saturday
Usually competing