Training Program for Sprinting, Running, 4 weeks, Power, Speed The annual periodised plan has been adapted from Bompa (1. The yearly plan is basically divided into preparatory, competitive and transition phases, each lasting different amounts of time and occurring twice, as seen in Table 6. The preparatory phase includes general, specific, and pre- competition time periods for which different macrocycles are employed for. During general period, anaerobic/aerobic endurance, along with anatomical adaptation (AA) is the primary focus and it is used to get the athlete ready for the gruelling specific and pre- competitive phases where the athlete will be pushed to his maximum in order to facilitate large performance gains and get him ready and peaking for the trials. The AA precedes the maximal strength (Mx. S) phase because AA’s main objective is to involve most muscle groups and prepare them along with ligaments, tendons, and joints for the tasking periods to come. The Mx. S phase is a crucial step in developing that highly regarded attribute of any athlete, power. Immediately following the maximum strength would be power training where the strength achieved during the Mx. S phase would be utilised in providing a foundation for the power training and subsequently improving athlete aspects like block starting, acceleration, vertical jump, etc. The running would also deviate from aerobic/anaerobic endurance and mainly focus on maximum speed, right prior to the competition phase. Power cannot reach high standards without a high level of maximum strength because “power is the product of speed and strength”(p. Our program therefore focuses on this phase of the cycle as maximum strength is crucial to sprinting performance. During the specific phase, more focus is shifted towards sport specific exercises and drills, building maximum speed, increasing power, and maintaining anaerobic endurance. During running sessions, less emphasis will be placed on aerobic and anaerobic endurance work, and more drills which incorporate 1. PLANNING A FALL CONDITIONING PROGRAM FOR. 1000m loop of 3 hills varying in length from 60-100m with continuous jog in between. Let us know a little bit about you so we can give you the best information possible. Sprint Training Program 100m WorldSprint Training Program 100m To FeetThe power phase will be an integral part of achieving this increase in maximum speed as power measures such as the vertical leap are excellent predictors of sprint performance. As the focus moves from Mx. S, the next 4 weeks will be spent undergoing power training through several different avenues like plyometrics, speed- strength training, Olympic lifting, etc. The next phase of the preparatory cycle is the pre- competition where a lot of the focus is on getting the athlete up to the highest level of performance without overtraining. Focus is still on developing power and Mx. S but the athlete will begin to taper down in order to be fresh and at the top of his/her game come competition time. As the competitive season begins, Isaac will move towards maintaining his level of performance and strength/power depending on competition load. Towards the end of the 1st competitive period, after all trials have been completed, it’s time for Isaac to have some rest. This phase is called the transition phase and will incorporate recreational activities in order to keep him “fit” and yet also provide ample amount of recuperation before his second preparatory phase for the main competitions that are coming up in a few months. Even though this phase is used as a recovery period, Mx. S and Power training will still be maintained in order to keep his hard earned gains and provide a solid foundation for the upcoming preparatory phase.
If you are a 100 meter athlete and try to run these 100m workouts at a faster/slower pace. Planning your sprint training program - 100m, 200m, 400m, sprint, hurdles. The month long maximum strength macrocycle that we are following within this program consists of four microcycles or weeks of training. Each microcycle follows a distinct protocol of loading which sees the first week starting out with a lower volume of total training, increasing over the subsequent two weeks, and finally decreasing in volume to just above week 2 loads in the last week in order to prevent overtraining and allow the athlete to recuperate, while still maintaining the strength levels (Figure 6. Running load during the first week is significantly higher then subsequent weeks due to the higher amount of aerobic training, which modified the work index. It did not however affect the total combined weekly loading, which is the main aspect of the periodisation cycle we are focusing on. Since the first two weeks of the macrocycle fit into the general subphase of the preparatory cycle, more aerobic/anaerobic endurance is incorporated into the workouts to increase the levels of aerobic fitness before the specific phase of the sprinting programs begings where more specific sprinting drills are utilised. Microcyle The weekly schedule of this program sees the athlete training on 5 consecutive days, with the weekend used as a relaxation period. Main workout days are Monday, Wednesday and Friday, with low intensity and/or technical practice sessions on Tuesday and Thursdays (Table 6. The main workouts follow a constant protocol of weight training in the morning and sprint/technical training in the afternoon/night. This is used to split the two workouts into two separate sessions as combining them together would put a lot of strain on the athlete and completion of the workout could not be carried out intensely as needed, particular y as it is a sprint training program. Similar outlines have also been implemented regarding weight training in other studies looking at sprint training. The main aim of the strength sessions is to improve lower body maximal strength while also making sure not to neglect the upper body. Olympic lifts are used in aiding traditional strength exercises like the squat and the deadlift in order to promote a more sport specific muscular response and also provide some carryover for the next phase of the strength cycle (power) as they also evoke very quick muscular contractions and are used quite extensively by athletes to promote power increases. The afternoon sprinting sessions are used to primarily increase running speed through, technique correction, increase in stride length and frequency and developing a better block start through various low, medium and maximal intensity drills. Tuesday and Thursday workouts are used for active recovery from the previous days and also to introduce some extra technical practice and aerobic endurance, particularly within the first week of this Macrocycle, as after this first week, the focus will shift towards more anaerobic and maximal sprinting to coincide with the maximal strength phase and the subsequent power phase. Each strength training session begins with a warmup that incorporates several different static sprint drills, jumping rope, and 5min stationary bike ride plus a several different core exercises. The running sessions begin with a more vigorous and subsequently longer warmup protocol which incorporates general warmup techniques and more specific technical drills to facilitate proper running form. At the end of every session, active warmdown takes place after which stretches are implemented to facilitate improvement in functional range of motion which is crucial during running. For full explanation of the warmup and cooldown, stretching and core work, please see Appendix Twelve. The days follow a loading protocol which sees Monday being the medium day, Wednesday the light day, and Friday the heavy day of the week. The two active recovery sessions can be seen on Figure. Regarding the resistance training protocol, the program follows a 3- 4 sets per exercise protocol which is more than sufficient to elicit strength gains. Three to 4 sets allows for sufficient effect of each exercise to takes place and the correct technique to be learned, particularly for the Olympic lifts. Repetitions range from 8 all the way down to 2 reps, especially for the main compound exercises. These relatively low reps are crucial in developing maximum strength as they recruit the maximum amount of muscle fibres and have a very large effect on the neuromuscular system. The loads will correspond with the %RM of each exercise, which will be tested during the first week following the 1. RM testing protocol found in Appendix Seven. Finally, the resting periods during the resistance training sessions will be 2- 3min to allow for sufficient recovery between sets and exercise, in order to fully stimulate the muscles, particularly the type II muscle fibres, with maximum amount of force. Each exercise should begin with a few repetitions of fairly light weight to properly warm up the specific muscles used. The sprinting sessions will follow similar set structure as the resistance training sessions, however some certain drills will require different amount of sets, for example, the Flying Starts Drill will have 6 sets of 1 repetition 2. This is where the sprinting sessions differ to resistance training, as certain sets will only have one repetition at a certain distance. The loading will be percentage of maximum sprinting speed during each drill (%Max), for example, the Hurdle Run and Sprint drill requires the athlete to run at 9. Max pace, which means that it will be quite intense, but not absolute maximum. The resting times between each sprinting drill also differ in that some, like the Distance Drill, may be used more so to train anaerobic endurance, where the resting periods would be lower than during all out sprinting drills. The Block Starts for example might have quite a longer recovery between sets (3min) in order to facilitate appropriate recovery for the athlete to be able to sprint at 1. Session load variations for the microcycle. The Program. General warm up and cooldown, along with core training and stretching is implemented along with the program below. Warmup and Core Training: Please select one of the corresponding sessions from Appendix Twelve as there are two available to offer variability, for each resistance as well as sprint training sessions. Cooldown and Stretching: Please select one of the corresponding sessions from Appendix Twelve. Download the program here. Sprint Training - 1. The objective of this page is to provide some suggested programs. Before You Start. Prior to starting any training, it is recommended you have a. Any application of. Overview. The seasons training program is based on the six phases detailed. Planning page where each phase comprises of a. The workload in the first three weeks of the plan. The aim of the 4 week cycle is to build the athlete up to a. Remember a plan is athlete. Coaching Points. When coaching the sprints with young athletes focus on the. Running tall. Arms (elbows) are driven back - not across the body. Shoulders are relaxed. Drive and land on the ball of the foot. Year Training Program. The plan is based on three training sessions per week with. The duration of each phase could be as. Phase 1 - 1. 6 weeks. Phase 2 - 8 weeks. Phase 3 - 8 weeks. Phase 4 - 8 weeks. Phase 5 - 8 weeks. Phase 6 - 4 weeks. The objective of each phase is as follows: Phase 1 - General development of strength, mobility. Phase 2 - Development of specific fitness and advanced. Phase 3 - Competition experience - achievement of. Phase 4 - Adjustment of technical model, preparation for. Phase 5 - Competition experience and achievement of. Phase 6 - Active recovery - planning preparation for next. Suggestions as to the sessions for each phase are detailed. I leave the content of each four week cycle to you. Key to notations and terms used. Repetition runs 1- 3 x 3- 5 x 1. Sunday. 2nd event technique. Repetition runs 1- 3 x 2- 4 x 1. Sunday. 2nd event technique Sprint technique or 2. Repetition runs 1- 2 x 2- 4 x 2. Notes. Hurdlers use hurdles wherever possible. Thursday 2nd session. Sunday 3rd session. Hurdlers use runs over sections of the 'race' e. These are built into repetition runs, technique runs or special. Each training session to include an appropriate warm up and cool down. Phase 3. Tuesday. Technique practices as required, including relays. Special endurance (Speed) 2- 3 x full recovery runs over. High Hurdles)or 3- 4 x full recovery runs. Hurdles)or 2- 3 x full recovery sub- maximum. Hurdles. athletes)Thursday. Special exercises and drills for speed and elastic. Sprint speed 2- 3 x 3- 4 x 2. High Hurdles)or 2- 3 x 3- 4 x 2. High Hurdles)or 2- 4 x 1. Hurdles)Sunday. Competition or. Technique practices as requiredor 6- 1. Notes. Hurdlers will use hurdles in most sprint practices. When. 'rolling start' work is used, the hurdles may be brought slightly closer to. The 4. 00m hurdler may work. Tuesdays. Each training session to include an appropriate warm up and cool down. Phase 4. Tuesday. Sprint speed 2- 3 x 3- 6 x 2. Start. technique 1- 2 x 4- 6 x 3. Acceleration 1- 2 x 3- 4 x 5. General strength - Circuit or Weight training. Thursday Special exercises - combining specific strength, mobility and. Repetition runs 1- 3 x 2- 4 x 1. Sunday. 2nd event technique Sprint technique or 2. Repetition runs 1- 2 x 2- 4 x 2. Notes. Hurdlers use hurdles wherever possible. Thursday 2nd session. Sunday 3rd session. Hurdlers use runs over sections of the 'race' e. These are built into repetition runs, technique runs or special. Each training session to include an appropriate warm up and cool down. Phase 5. Tuesday. Technique practices as required, including relays. Special endurance (Speed) 2- 3 x full recovery runs over racing. High Hurdles)or 3- 4 x full recovery runs over. Hurdles)or 2- 3 x full recovery sub- maximum. Hurdles athletes)Thursday. Special exercises and drills for speed and elastic. Sprint speed 2- 3 x 3- 4 x 2. High. Hurdles)or 2- 3 x 3- 4 x 2. High Hurdles)or 2- 4. Hurdles)Sunday. Competition or. Technique practices as requiredor 6- 1. Notes. Hurdlers will use hurdles in most sprint practices. When. 'rolling start' work is used, the hurdles may be brought slightly closer to. The 4. 00m hurdler may work. Tuesdays. Each training session to include an appropriate warm up and cool down. Page Reference. If you quote information from this page in your work then the reference for this page is: MACKENZIE, B.
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