sprinting training

hi there everyone

 i need a little advice on the best way to train for sprinting. I'm actually a fencer, but a sabreur, and i've always been a very fast one but I've had a few injuries and somewhere in all of that i seem to have lost some of the snap implulse speed i need. i suspect that this is because i started significant amounts of jogging and going on the cross trainer to help myself get fit after some muscle pulls.

so i now want to get that impulse back, but have no idea how to go about it, i expect it would be similar to how a sprinter would train, as its considered a similar starting pulse.

 Any suggestions on activities i could try?

 Thanks!

Kate 

Try doing this plyometric program for 4 weeks.

 After 4 weeks you've gotten the maximum possible benefit from it and you should go train something else for 8 weeks, and then return to the program again for 4 weeks. Doing plyometric drills in short, isolated blocks is ideal - overdoing plyometrics just leads to injuries and stalled developement.

thanks,

i'm especially liking the animations, just to make sure i don't do it wrong!  i already do most of the lower body exercises once a week to once a fortnight, but have never put much effort into them, so i'l start taking my footwork training more seriously, and adding to it in my own time

Kate 

Just make sure you don't overdo it - overdoing plyometric training is number 6 on the list of 6 Dumb Training Mistakes from Christian Thibadeux.

 I don't always agree with Thibs' position, especially when he starts talking low-carb nutrition, but I'm with him on this one. Do the outlined program for 4 weeks, then back off - you joints will thank you :)

that article is reallyinteresting,makes me think that maybe i should hold off on plyometric training for the moment, as i am training for fencing around 15 hours a week, and competing every wednesday, i dont want to put too much stress on my muscles, as i already have had a pull this season which set me back.

i have a break at christmas, so i might pick it up then in time for the second half of the season

 

I've always heard great things about hills for sprints.  It actually forces you to correct your technique if you have poor form.  It also helps to build muscle for explosiveness.

 

http://www.bodybuilding.com/fun/staley14.htm Here's an article on the benefits on training on a hill.