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Latif Workout Chart

This document provides a quick reference guide for sprint workout types, objectives, and energy systems trained. It includes terminology and outlines the length of runs, rest intervals, reps/sets, percent of maximum effort, and minimum and maximum times for a variety of workout types targeting different objectives like aerobic capacity, anaerobic power, lactacid capacity, speed, and endurance using energy systems like aerobic, mixed, anaerobic, alactic, and glycolytic. The workouts range from intensive intervals under 80 meters to longer special endurance runs of 150-600 meters.

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Steve Heywood
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1K views1 page

Latif Workout Chart

This document provides a quick reference guide for sprint workout types, objectives, and energy systems trained. It includes terminology and outlines the length of runs, rest intervals, reps/sets, percent of maximum effort, and minimum and maximum times for a variety of workout types targeting different objectives like aerobic capacity, anaerobic power, lactacid capacity, speed, and endurance using energy systems like aerobic, mixed, anaerobic, alactic, and glycolytic. The workouts range from intensive intervals under 80 meters to longer special endurance runs of 150-600 meters.

Uploaded by

Steve Heywood
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Complete Program Design for Sprinters

Quick Reference for Workout Types, Objectives and Energy Systems Trained

Terminolgy
Extensive
Tempo

Length of
Run
>200m

Aerobic Capacity

Aerobic

<69%

Rest
Intervals
Reps/Sets
<45"/<2'

>100m
>80m

Aerobic Power
Lactacid Capacity
Anaerobic Capacity

Aerobic
Mixed
Aer/Anaer

70-79%
80-89%

30-90"/2-3'
30"-5'/3-10'

1400 1800
800 1800

1800 2400
800 2000

1800 3000
1000 2800

20-80m

Speed
Anaerobic power
Alactacid Strength
Alactic Short Sp End
Anaerobic Power
Alactacid Capacity

Anaerobic
Alactic

90-95%
95-100%

3-5'/6-8'
3-5'/6-8'

300 800
300 500

300 800
300 600

300 900
300 600

Anaerobic
Alactic

90-95%
95-100%

1-2'/5-7'
2-3'/7-10'

300 800
300 800

300 800
300 800

600 1200
600 1200

Anaerobic
Glycolytic

90-95%
95-100%

1'/3-4'
1'/4'

300 800
300 800

300 800
300 800

600 1200
600 1200

Anaerobic
Glycolytic

90-95%
95-100%

5-6'
6-10'

300 900
300 600

600 1200
300 600

400 1000
400 800

Anaerobic
Glycolytic

90-95%
95-100%

10-12'
12-15'

600 900
300 900

600 1200
300 1000

600 1200
300 1000

Lactic
Acid
Tolerance

90-95%
95-100%

15-20'
Full

600 900
300 600

600 1200
300 600

900 1200
300 900

Intensive
Tempo
Speed
30-80m

Speed
Endurance

<80m

80-150m

Objective

Energy
System

Percent

100m

200m

400m

Min Max
1400 3000

Min/Max
1800 3000

Min/Max
2400 4000

Glycolytic Short Sp End

Anaerobic Capacity
Anaerobic Power
Lactacid Capacity
Speed Endurance
Anaerobic Power
Lactacid Strength

Special
Endurance I

150-300
m

Long Speed
Endurance

Special
Endurance
II

300-600
m

Anaerobic Power
Lactacid Power
Lactic Acid Tolerance

www.CompleteProgramDesignforSprinters.com

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