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Masters Sprinting advice?

MattB's picture
Fri, 02/17/2012 - 11:14am — MattB

End of March I'll be 45 and am looking to get involved with Masters Track and Field events this Summer...specifically sprinting in the 100M event.

Any advice on sprint training (lifting and the event) would be helpful. Books, resources, etc. Also any specific prehab exercises I can do regularly to prevent common injuries from sprint training.

I want to do it as fun but also as a goal to stay in shape and improve.

I'm 6'1" 225 at 13% BF. I do workout 4-5Xs per week with consistency. Hitting one major muscle movement per week.
Push Day (Incline DBs, ring push-ups, machine chest, dips)
Pull Day (Rows and pull-ups variations)
Shoulder Day (Military press variations, rotator cuff)
Squat (ATG squats (various wts and reps), unweighted squat jumps)
Low Back and Hamstrings (Goodmornings, hamstring curls)

Only issues: Patellar tendonosis creeps up sometimes, also shin splints. That's about it. The ATG squats and Pedersen Step-ups have helped a lot with the tendonosis and right now I have no pain anywhere. Would like to keep it that way as I start to train more intensely for sprinting.

I currently hit the track for sprints once a week. I have no background in sprinting as a high school or college athlete.

Any advice would be appreciated. Thanks

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Sat, 02/18/2012 - 1:17pm — Michael Kirkland

I'm no sprinter but maybe I

I'm no sprinter but maybe I can throw something helpful at you. Are you doing any variations of the Olympic lifts? Like power snatch? I would try to get in more track work as well. Could you get some coaching? Maybe a local high school or college coach could be persuaded to help you. Look up Lee Boyce; he's a former sprinter who now trains people and puts out a lot of training articles. He may have something out there that could be useful to you. Good luck.