Winter Treadmill Acceleration Training Guide (4-Weeks)

The Treadmill Acceleration Development Program is a meticulously structured 4-week training regimen designed specifically for sprinters who aim to enhance their speed, acceleration, and overall sprinting performance. This plan strategically focuses on various key components essential for sprinting excellence:

1. Maximum Acceleration: The plan includes targeted incline sprints, crucial for developing the explosive power needed for a strong start and rapid acceleration phase in sprinting. These workouts are progressively intensified each week, both in terms of speed and incline, to continuously challenge and build the sprinter's acceleration capabilities.
2. Maximum Velocity: Overspeed training sessions are integrated to push the sprinter's top speed boundaries. By training at speeds slightly faster than the sprinter's maximum, these sessions aim to enhance neuromuscular efficiency, improve stride efficiency, and increase turnover rate, all critical for achieving higher sprinting velocities.
3. Speed Endurance: Interval sprints form a core part of the program, focusing on sustaining high sprinting speeds over durations that challenge the anaerobic energy systems. This training component is essential for maintaining high-speed performance in longer sprint events and contributes to improving VO2 max.
4. Anaerobic Capacity and Threshold: Fartlek training sessions are incorporated to enhance both aerobic and anaerobic capacities. These sessions involve variable-intensity runs, which help build stamina and endurance while training near the anaerobic threshold. This approach ensures that the sprinter can maintain maximum velocity longer without succumbing to fatigue.
5. Progressive Overload: Central to the program is the principle of progressive overload, where each week sees an increase in either the intensity, duration, or incline of the workouts. This gradual escalation ensures continuous adaptation and improvement in performance.
6. Recovery and Monitoring: The program emphasizes the importance of rest and recovery, with dedicated active recovery days and specified rest periods between sets and reps. Monitoring heart rate during workouts helps in training effectively near the anaerobic threshold without exceeding it, ensuring optimal training stimulus while minimizing the risk of overtraining.

This program is suitable for sprinters at various levels who have access to a treadmill and are seeking a focused and comprehensive approach to improve their sprinting performance. It's designed to be challenging yet adaptable, allowing athletes to adjust the intensity based on their individual fitness levels and sprinting capabilities.

Christopher Burris is a Specialist and Subject Matter Expert (SME) in Sprinter Speed Training and Strength and Conditioning. He holds multiple certifications and a B.A. Degree in Exercise Sports Science.  With over 20 years of physical fitness experience and over 5000+ clients coached, Coach Chris has developed a breakthrough method to increase sprinter speed, acceleration, power, strength and overall Sprinter Speed Performance.

EDUCATION AND EXPERTISE

• B.A. Degree: Exercise Sports Science
• Certified Personal Trainer, ISSA
• Specialist in Strength and Conditioning, ISSA
• USATF LVL 1
• Sports Performance Specialist, ACE
• Speed, Agility, Quickness Specialist, NESTA
• Speed and Explosion Specialist, NASE
• Biomechanics Specialist, NESTA
• Women’s Fitness Specialist, NESTA