According to science, it can take up to 72 hours for our body to recover from max-speed sprinting.

The problem is that both our muscles recover and our energy recovers fast.

This gives the ILLUSION that our body is “fully recovered”.

When in reality our central nervous system takes much longer.

We can easily "feel" our muscles sore, and our lungs exhausted.

 We can’t easily “feel” our CNS tired.

That’s why we need to respect our recovery.

 Between max effort sprinting we generally need about 2 days to recover.

 And between each max effort sprint, we generally need 3-5 minutes of rest.

It's well understood that the more similar your training is to your event...

The more benefit it will have.

For example, let's say we want to improve the power in our starts.

Then according to this rule, we need to perform plyometrics.

Specifically, plyometrics that train our body to explode horizontally.

Such as broad jumps.

This is why it’s so important to figure out your weak points.

Once you do, you can prescribe the right exercises.

Assuming you are recovering effectively...

Every week our battery begins fully charged.

Then, throughout the week our battery drains through training.

Let’s say your acceleration is great but you can’t seem to reach higher top speeds.

If that’s your weakest phase of the sprint, then you could prioritize that early in the week.

You’d schedule it as your first sprint day of the week when your battery is fully charged.

Because sprinting is a constant juggling act.

We want to improve our start, acceleration, top speed, prevent injury, and so on.

But it's tough to optimize all of them at the same time.

Sometimes we need to prioritize one thing, while simply maintaining the others.