The 200m and 100m are high powered events that involve a great deal of power and acceleration out of the blocks. To be faster in both the 100m and 200m you will need amplify your training with workouts that make you more powerful and explosive. Mix these two key ingredients together and you will have a great recipe for a faster 200m race.
Below is a list of a few 200m power and acceleration workouts that improve the training of the ATP/PC energy system, which is the body’s primary energy system for faster power and acceleration. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.
IMPORTANT: If you are a 200 meter athlete and try to run these 200m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the 200m workouts and no longer be training the correct energy system that your workout was intended to train. Key: ‘ = minutes
3-4x 3x 30m accelerations from the crouch position @95-100% with a recovery of 3’/6’
3-4x 3x 30-50m block starts @ 95-100% 3’/6’
3-4x 3x 30-50m sled pulls @ 95-100% 3’/6’
3-4x 3x 30-50m sprints with parachute or bungee @ 95-100% 3’/6’
Listen guys this is the giude follow me!
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