Home Training Tips for Sprinters Build Speed and Technique

Suppose there are two college athletes: one trains year-round and the other takes six months off. Who is better off? Obviously, the athlete who trains consistently will stay in better shape. Despite this, many sprint coaches still don’t schedule training on short vacations. Why is this? More importantly, what training can athletes do on their own, especially if gym use is limited?

We’re not talking about summer training here. Most sprint coaches create detailed plans for longer vacations. Instead, we’re thinking about longer vacations during the school year. Do the math: an athlete can potentially lose up to 10 days of training time over spring break alone. Add in winter break (a month or more) and shorter vacations such as Thanksgiving, and the total amount of time off during a four-year career can be as much as 4-6 months.

While athletes don’t “let themselves go” like some Asgardian hero, dropping resistance training during these vacations can lead to a decrease in strength, power, endurance, and even speed. The upside? It doesn’t take much effort to stay in shape during these vacations – just get creative and athletes may even improve slightly.

A 2011 study found that strength training once a week during the first 12 weeks of the season was enough to help professional soccer players maintain the strength, sprint speed and jumping performance they had improved during the first 10 weeks of the training phase. In contrast, athletes who trained only once every two weeks not only lost leg strength, but also had slower sprint speeds.

Other studies have shown that both strength and aerobic fitness levels can be maintained for up to three months with a two-thirds reduction in training volume, as long as the intensity remains the same. In fact, even one 30-minute workout during spring break can help athletes return to their previous levels when they return to school. But with proper planning, athletes can recover even better.

At Zera, our detailed weight training program focuses on sprint performance. This includes exercises such as cleans, hard pulls, squats, and pull-ups. Working with athletic trainers and strength coaches, we also integrate corrective exercises to address muscle imbalances that can lead to injury.

For example, athletes with flat or pronated feet, who are prone to tibial stress fractures, can improve their arches with exercises that increase lateral tension in the arch. Similarly, athletes with a history of hamstring injuries can target their hamstrings, glutes, and lower abdomen to address underlying imbalances. However, rest is a challenge: optimal training versus realistic limitations.

Upon leaving school, athletes often do not have access to facilities with platforms and power racks. This reality requires thoughtful adjustments to ensure that training remains efficient even without a fully equipped gym. By prioritizing high-intensity, low-equipment-demanding workouts, athletes can make the most of their downtime and be ready to return to competition.

Zera Home Training Solutions

Home training isn’t complicated or boring. At Zera, we understand that not everyone has access to a full range of fitness equipment during their downtime, but with a little planning, athletes can maintain and even improve their performance. Whether you have a pair of dumbbells or just your own bodyweight, the right program can lead to significant results.

Five practical guidelines for home training

  1. Follow a Plan As Benjamin Franklin famously said, “If you don’t make a plan, then you’re planning to fail.” Your workout should be structured and purposeful, not a random series of movements. Discuss with your trainer what equipment you have on hand so they can create a plan based on your resources and goals. Don’t rely on generic videos or routines that lack specific instruction for your sport or fitness level.

  2. Consider Your Training Environment Home gyms come in a variety of forms and can be garages, family rooms, or even backyards. Training outdoors allows for fresh air and natural vitamin D supplementation, while training indoors provides more comfort in extreme weather. If you are in a cold climate, such as a snowy northern town, make sure you warm up adequately to prevent injury. Conversely, in hot climates, dress lightly, stay hydrated and avoid overheating.

  3. Adhere to a schedule Set a regular training time just as you would if you were being coached at school. Early morning is the ideal time because this is when attention is most focused. Also, be aware of the people around you. It is inconsiderate to perform an intense workout in your living room when others are relaxing. Choose a time and place that works for everyone.

  4. Stay Motivated Home workouts can be lonely, so try to stay motivated. Involve family members or roommates to add a sense of community to the workout. Play your favorite music, which will energize you. Whether it’s pop, rock or country, the right music can elevate your mood and intensity. For even more inspiration, watch motivational videos that will remind you of your goals and keep you moving forward.

  5. Set Goals and Stay Connected Every workout should have a clear goal. Whether it’s completing a specific number of repetitions, improving your speed or mastering a difficult movement, goals keep you focused. Communicate regularly with your coach about your training progress. At Zera, we advocate a technologically advanced approach – a personalized workout plan sent directly to your device with workout videos, suggested weights and rep schemes. This allows for quick adjustments and ensures you stay on track with your training.

Home Training Tools

Even without a barbell, there’s no shortage of effective workouts to build strength. Push-ups, pull-ups and weighted circuit training are all great basic moves. If you want to increase the difficulty, you can modify these exercises or use any available equipment. For a fraction of the cost of dumbbells or resistance bands, you can greatly increase your training options.

With Zera, home training is no longer just a substitute, but an opportunity for you to grow, adapt and excel in any environment. Taking a break doesn’t mean giving up on your goals. Accept the challenge and make the most of your time at home.

Home Strength Training: the Zera Way

Challenging variations, such as wide-grip pull-ups and one-armed push-ups, are a great way to enhance your home workout. Many of the exercises can also be performed in equal length – reminiscent of Charles Atlas’ classic “dynamic tension” technique. Here are some effective home workout models for you to explore.

Home Strength Training Models

For athletes who don’t have access to a commercial gym, bodyweight training, isometrics, and tools such as resistance bands or adjustable dumbbells are the main options. Purchasing adjustable dumbbell handles is an affordable solution that allows for easy weight changes. Kettlebells are great, but fixed weights can be expensive, and most kettlebell exercises can be replaced with dumbbells. Even for swinging movements, dumbbells are a viable option.


Exercise with a purpose: two areas of focus

When training at home, it’s important to structure your workouts with specific goals in mind.Zera recommends focusing on two key areas

1. Injury prevention and rehabilitation

Athletes often develop chronic injuries or imbalances after completing an organized training program. Traditional team training often prioritizes performance-enhancing exercises, such as deep squats and hard pulls, with little consideration given to corrective or prehabilitation exercises. School vacations are an ideal time to address these issues. Athletes should focus on exercises that prevent re-injury or strengthen at-risk muscle groups, such as hamstrings in sprinters. Working with an Athletic Trainer and Strength Coach for customized instruction is highly recommended.

At Zera, we draw inspiration from leading experts in the field of sports medicine. For example, Dr. Michael Ripley has designed an effective preventative training regimen for common hip problems in hurdlers. The following is a workout program tailored for this purpose.


2. Enhancing Performance and Correcting Weaknesses

Targeted exercises can significantly improve specific areas of performance. Below is a leg and core strength workout commonly used by Zera athletes. This workout uses a simple set of dumbbells and can be done in stations or circuits to improve endurance while saving time. Typically, 2-3 sets of each exercise are recommended, and athletes are encouraged to adjust the weight as needed.

For effective execution, athletes should practice these exercises before beginning the training cycle. At Zera, we are developing a comprehensive library of video exercises to help athletes review and master proper technique.


Spring Training: Improving Knee Stability

Injuries from overuse and knee stability issues can impact running efficiency and increase the risk of hamstring injuries. Addressing these issues requires a multi-pronged approach. This workout targets the hips, calves and abdominals, which play a key role in knee stability and overall athletic performance. Combining these exercises contributes to joint health and optimizes exercise efficiency.

Zera’s home training philosophy emphasizes practical, functional and goal-oriented workouts. Whether you are focusing on preventative training or improving athletic performance, developing a well-structured program is critical to maximizing training results.

Build Strength and Muscular Endurance with Targeted Workouts

This final set of workouts is designed to build strength and muscular endurance and requires the use of at least one medicine ball to be implemented effectively. Muscular endurance is crucial for new athletes or those just recovering from an injury, while strength is essential for those looking to improve their explosiveness and performance.

Tailor the workout program to the individual’s needs

Coaches should prioritize flexibility when demonstrating specific exercises, adjusting the exercise or load parameters to the athlete’s goals. It’s useful to have pre-designed workout templates with different focus and intensity levels. For example, create different versions for men and women, adjusting the initial weight loads to ensure a tailored approach that meets different needs.

The Effectiveness of a Continuous Training Program

At Zera, we emphasize consistent weight training throughout the year to maintain and improve an athlete’s strength from season to season. During the 2019-2020 indoor season, I led the Brown University sprint team to set 32 personal bests, achieved 12 of the school’s all-time top 10 times, and broke two records, including a long-held 4×400 meter women’s relay record. This success exemplifies our holistic approach to addressing all the variables that affect athletic performance.

For those who wish to understand this successful training methodology, exploring the historical development of the sport of sprinting can provide valuable insight.

Note to Coaches

For best results, it is recommended that coaches maintain a continuous training program to support in-season and off-season training. Incorporating strength and endurance-focused training ensures that athletes remain in top form throughout the year.

References

  • Hickson, RC, et al. “Reduced Training Duration Effects on Aerobic Power, Endurance, and Cardiac Growth. ” Journal of AppliedPhysiology, 53:225-229. 1982.
  • Ronnstad, BR, et al. “Effects of In-Season Strength Maintenance Training Frequency in Professional Soccer Players.” Journal of Strength and Conditioning Research, 25(10):2653-60, 2011.
  • Graves, JE, et al. “Effect of Reduced Training Frequency on Muscular Strength. ” International Journal of Sports Medicine, 9 (5):316-9, 1988.

Leave a Reply

Your email address will not be published. Required fields are marked *