Workout plan for 100m

[Frankie]

Hi,

Just wondering if anyone has a good training program for the 100m ?

[Sakly]

Not a plan, but 100m is about raw strength and a well performed start.
So strength training - deadlifts, squats - will help. And training starts will help as well. Getting used to high rates is also useful.

[Frankie]

how many times a week is good to train for strength

[Sakly]

Highly depends on training intensity, volume and your ability to recover. There is no plan, which fits all people.
In general I would try to get in 3 decent strength sessions, do some starts/5 hard strokes in these sessions as well. On the other days some distance on the rower and probably intervals of 100s and 200s to get used to the rating. But I'm no sprinter at all, so probably others have better ideas how to approach this.

[alex9026]

I'm dabbling with some shorter stuff, but more at 500m distance. Something I was aware of in theory, but only now in practice, if you're intending to hit a certain pace on a short interval piece and you aren't 100% fresh ie still fatigued from your strength work, you aren't hitting that projected pace. I'm fitting in three (all body) strength sessions and two speed sessions over eight days, but I'll likely extend this to 9/10 days, or alternate between the two "types" of intervals I do each week in favour of a SS session.

If I'm setting a (realistic) target for 200m I want to be on the money, one second out is a lot. True sprinting is hard, and not easy to recover from, so be prepared for some trial and error. And as Sakly says, work on those starts.