Transcript A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM
A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM
By Lyle Knudson, Ed.D.
A NEW APPROACH IS NEEDED
Despite improved opportunities, USA middle distance and distance runners are not running as fast today as 30 years ago.
The “pyramid” approach (quantity to quality) is not justifiable by valid sports science; and doesn’t work.
There is a better alternative!!
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A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM
Based On Valid Scientific Principles Of Training - Adaptation
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SCIENTIFIC PRINCIPLES OF TRAINING - ADAPTATION
The body adapts to the stresses applied.
The adaptations are specific to the stresses applied.
The body will only adapt to unaccustomed stimuli.
The body also adapts to lack of stress (i.e., it regresses).
The body will adapt positively to the stresses applied, as long as the stresses are not too great.
Instantaneous stress
Cumulative stress
Adaptation to stress occurs during recovery.
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REQUIRED TO ADHERE TO SCIENTIFIC PRINCIPLES
Systematic Approach Apply training cycles Comprehensive Approach Identify and Train All Affective Variables A Systemtic & Comprehensive Training Program 5
SYSTEMATIC TRAINING
Train In Training Cycles Systematically vary physiological and psycho-social stresses.
(will come back to)
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COMPREHENSIVE TRAINING
Identify and Train All Affective Variables
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AFFECTIVE CHARACTERISTICS
Physiological
Mechanical (technique)
Neurophysiological
Psychological
Sociological
Nutrition
Medical
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Affective Characteristics PHYSIOLOGICAL
Strength (f) - maximum force Quickness (v) - v = d/t; speed, frequency Power (p) - strength X quickness; p = f X v Dynamic Flexibility - range of motion Endurance – ability to sustain a movement pattern
Aerobic Endurance - long & slow
Anaerobic Endurance - short & fast
Anaerobic Threshold -
Specific % Anaerobic/Aerobic – specific to event
Body Composition - % lean mass to total mass
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Affective Characteristics – BIOMECHANICAL
Technique:
Body Positions
Temporal Pattern of Changes in Positions
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Affective Characteristics – NEUROPHYSIOLOGICAL
Motor Learning - skill analysis, stages of learning, sequencing, practice, feedback, error correction, transfer, …
Motor Control - body position & movement awareness, coordination, balance, agility, reaction time, …
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Affective Characteristics – PSYCHOLOGICAL
(relating to self)
Philosophy - why train & compete Motivation - how important it is to you; wanting to be successful
Maturity - knowing, liking, and getting along with yourself
Confidence - believing you can Commitment - willingness to do what is necessary Management of Arousal - understanding arousal states; controlling arousal
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Affective Characteristics – SOCIOLOGICAL
(relating to others)
Athletic-Coach Interaction with coach; accepting help – relationship
Teamwork - relationship with teammates
Socialization - relationship with others (family, friends, …)
Ethics - practices which provide fair & equitable opportunities for all participants
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Affective Characteristics – NUTRITION Fuel For Training, Adaptation, & Performance
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Affective Characteristics – BIOMEDICAL
Prevention of Injury/Illness
Rehabilitation from Injury/Illness
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COMPREHENSIVE TRAINING
Identify and Train All Affective Characteristics Throughout Each Cycle
==========================
When? How Often?
SYSTEMATIC TRAINING
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SYSTEMATIC TRAINING
Train In Training Cycles Systematically vary physiological and psycho-social stresses.
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Physiological Stresses
Physical Stresses:
Of structural and biochemical systems of the body (muscles, bones, connective tissue, cardio-respiratory system, metabolic system)
From training, competition, and outside physical activities.
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PSYCHO-SOCIAL STRESSES
Psychological Stresses:
Of neuro-endocrine systems of body
Internally generated; from stresses placed on self - philosophy, motivation, mental maturity, self confidence, commitment, arousal, …
Sociological Stresses:
Manifested as psychological stress
Externally generated; from stresses placed by other people or things - coach, teammates, family, friends, media, environment, weather, facilities, equipment
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SYSTEMATIC TRAINING CYCLE MODEL AR - Active Recovery / Informal Preparation Phase Low physiological stress, Lowest psycho-social stress TR - Training Phase - Highest physiological stress, Low psycho-social stress BU - Build-Up Phase - High physiological stress, Increasing psycho social stress OP - Optimum Performance Phase - Lower physiological stress, Highest
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SYSTEMATIC TRAINING CYCLES
Multi-Year
Annual
Seasonal; “macrocycles”
Within Season; “mesocycles”
2 or 1 Week; “cycles”
2 3 Days; “microcycles”
Daily Workout Routine
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MULTI-YEAR CYCLES
Youth Age Group, 2 years Middle School, 3 years High School College, 4 or 5 years Olympic Quadrennial A Systemtic & Comprehensive Training Program 22
ANNUAL CYCLE (Into Seasonal Macrocycles)
AR; Summer, road races TR; Fall, cross country BU; Winter, indoor track OP; Spring, outdoor track A Systemtic & Comprehensive Training Program 23
SEASONAL CYCLE (Into Mesocycles)
AR – 2 weeks
TR – 6 weeks
BU – 4 weeks
OP – 2 weeks
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TWO WEEK “CYCLES”
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday AR AR TR TR TR TR TR BU BU BU BU BU OP OP
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ONE WEEK “CYCLES”
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday AR TR TR BU BU OP OP
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TWO or THREE DAY “MICRO-CYCLES” MD/Distance Sprints/Hurdles/Jumps/Throws 1.
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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TRAINING OBJECTIVES
(Within Two or Three Day Microcycles) Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Training Days OOD UUD OD UD TD RD Recovery Days AR AT AT AT AR AT AT 1/2 AT
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DAILY TRAINING ROUTINE
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Warm-Up General Preparation Specific Preparation Specific Event Preparation Technique Training Power Training Specific % Anaerobic – Aerobic Endurance Training VI.
Specific Warm-down VII.
VIII.
Strength Training General Warm-down – initiation of recovery & adaptation
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WARM-UP, Purpose
General Preparation; easy running:
Increase temperature of muscles Initiate production of synovial fluid in joints Develops aerobic endurance
Specific Preparation; dynamic lead-ups - series of sprint technique exercises which systematically increase range and speed of motion up to training/competition activities:
Increases dynamic flexibility.
Develops speed (quickness & power), sprint technique, and speed endurance.
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WARM-UP ROUTINE
General Preparation - AR, 6-12 minutes Specific Preparation; 3 X 15-30m of: 1.
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Low knees Sprint walks 3.
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Sprint skips High knees Build-ups Accelerations Flyings Start-throughs
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WARM-DOWN
Purpose:
Gradually decreases the physiological and psycho-social stresses to resting rate
Limited aerobic endurance development
Initiates recovery-adaptation process
Methods:
AR; 6-12 minutes
Other activities - free play, easy swimming, static stretching, massage
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APPLICATION OF THE SYSTEMATIC & COMPREHENSIVE TRAINING/COMPETITION PROGRAM FROM THEORY TO PRACTICE Determine the macrocycles within the total year.
Determine the mesocycles within each macrocycle.
Determine the length of the cycles (1 or 2 weeks) within each mesocycle.
Determine the microcycles (2 or 3 days) within each cycle.
Establish the training sequence within each cycle, incorporating training for all characteristics.
Establish the daily training routine, taking into account all characteristics.
Establish the training activities for each characteristic, adaptable to the time location within each macrocycle, mesocycle, cycle, and microcycle.
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ENDURANCE TRAINING
(ability to sustain a movement pattern of given duration & intensity)
Four Categories Of Endurance, based on duration & intensity:
Aerobic Endurance (AR) - long & slow
Anaerobic Endurance (AN) - short & fast
Anaerobic Threshold (AT) -
Specific % Anaerobic-Aerobic (%AN-AR) at objective event distance & pace
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ENDURANCE DEVELOPMENT, PHYSIOLOGICAL BASIS
Protein Synthesis; regeneration and generation of:
Structural protein - muscle, bone, connective tissue, blood cells, mitochondria, …
Enzymatic protein - enzymes, hormones
Generation Of Energy (ATP); anaerobic, aerobic, % anaerobic - aerobic
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PROTEIN SYNTHESIS
Must get essential amino acids into the cell (e.g., muscle cell). How? - proper nutrition & training Must stimulate the synthesis of structural protein (e.g., muscle cell structure, mitochondria). How? – proper training Must stimulate the synthesis of enzymatic protein (which motivates and controls muscle cell function). How? – proper training ============================ After strenuous training bout, recovery/adaptation of structural and enzymatic protein requires 48-72 hours.
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ANAEROBIC ENERGY
ATP P CP Muscle Contraction ADP
Stored ATP = 2 seconds Stored CP + ATP = 6 seconds Stored CP + ATP + lactate tolerance & diffusion = 15 sec.
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AEROBIC ENERGY
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RELATIONSHIP BETWEEN INTENSITY & DURATION AS RELATED TO ANAEROBIC VS. AEROBIC ENERGY
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ANAEROBIC & AEROBIC PERCENTAGES Distance 25m 50m 100m 200m 400m 800m 1500m/1600m 3000m/3200m 3000mSt/5000m 10k 20k Marathon (42k) Anaerobic % 100% 99% 98% 95% 90% 70% 50% 30% 20% 10% 5% 0%
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Aerobic % 0% 1% 2% 5% 10% 30% 50% 70% 80% 90% 95% 100%
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ENDURANCE TRAINING
Four Categories Of Endurance:
Aerobic Endurance (AR)
Anaerobic Endurance (AN)
Anaerobic Threshold (AT)
Specific % Anaerobic-Aerobic (%AN-AR)
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TRAINING OF ALL CHARACTERISTICS
How To - Train up to and down to the stress (intensity/load & duration) level of the objective event (TD).
Symbolism; Intensity/Load & Duration Levels
Objective AR AT OOD OD TD UD UUD Intensity Lowest Low Moderate Moderate High Level 1 2 3 4 5 High 6 Highest 7
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Duration Highest High High Moderate Moderate Low Lowest 5 4 3 Level 7 6 2 1
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SPECIFIC % ANAEROBIC- AEROBIC TRAINING (%At-AR)
Systematically train up to and down to the objective event.
OOD OD TD UD UUD OOD OD TD UD UUD A Systemtic & Comprehensive Training Program 43
EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m Training Objective UUD UD TD OD OOD Distance 25m 50m 100m 200m 400m 800m 1500m/1600m 3000m/3200m 3000mSt/5000m 10k 20k Marathon (42k) Anaerobic - Aerobic % 100%-0% 99%-1% 98%-2% 95%-5% 90%-10% 70%-30% 50%-50% 30%-70% 20%-80% 10%-90% 5%-95% 0%-100%
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%AT-AR TRAINING OBJECTIVES
(Within Two Week Cycle) 1.
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Training Days Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday OOD UUD OD Monday Tuesday Wednesday Thursday UD TD Friday Saturday RD
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ANAEROBIC ENDURANCE TRAINING I.
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Warm-up: A.
AR – 12 minutes B.
Dynamic Lead-ups; 3 X 15-30m of: 1.
Low Knees 2.
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Sprint Walks Sprint Skips High Knees 5.
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Buildups Accelerations Flyings 8.
Start-Throughs %AN-AR Workout: on UUD day, reps of 30-70m Warm-down; AR – 12 minutes Strength Training
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ANAEROBIC THRESHOLD TRAINING 1.
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Training Days 1/2AT, OOD 1/2AT, UUD 1/2AT, OD 1/2AT, UD 1/2AT, TD 1/2AT, RD
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Recovery Days AR AT AT AT AR AT AT 1/2 AT
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ANAEROBIC THRESHOLD TRAINING AT TRAINING DURATIONS (minutes) Training Distance AR-AT-AR 1/2AT 800m 6-6-6 6-3-6 1500m/1600m 3000m/3200m 3000mSt/5000m 10k Marathon 6-12-6 6-18-6 6-24-6 6-30-6 6-36-6 6-6-6 6-9-6 6-12-6 6-15-6 6-18-6 AR AT AR & AT Pace 120 HR; can comfortably talk 150 HR; max. that can be sustained for long distance
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AEROBIC ENDURANCE TRAINING
Training Days 1.
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1/2AT, OOD 1/2AT, UUD 1/2AT, OD 1/2AT, UD 1/2AT, TD 1/2AT, RD
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Recovery Days AR AT AT AT AR AT AT 1/2 AT
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AEROBIC ENDURANCE TRAINING
AR DURATION Training Distance AR Duration 800m 15 minutes 1500m/1600m 3000m/3200m 3000mSt/5000m 10k Marathon 30 minutes 45 minutes 60 minutes 75 minutes 90 minutes AR Activities Preferred - running at 120 HR Alternate Activities - swimming, hiking, sports play, bicycling; if HR < 120, double duration
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AEROBIC ENDURANCE TRAINING I.
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IV.
Warm-up: A.
AR – 12 minutes B.
Dynamic Lead-ups; 3 X 30m of: 1.
Low Knees 2.
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Sprint Walks Sprint Skips High Knees 5.
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Buildups Accelerations Flyings 8.
Start-Throughs %AN-AR Workout Warm-down; AR – 12 minutes Strength Training
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TOTAL ENDURANCE TRAINING
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Training Days 1/2AT, OOD 1/2AT, UUD 1/2AT, OD 1/2AT, UD 1/2AT, TD 1/2AT, Competition
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Recovery Days AR AT AT AT AR AT AT 1/2 AT
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GUIDELINES FOR WRITING %AN-AR WORKOUTS FOR SPECIFIC TRAINING EVENT
Length of cycle (1 or 2 weeks)?
If 2-week cycle, which week in cycle?
%AN-AR Training Days (MWF, MWSa, TThSa)?
Which day in cycle? Pace Objective (OOD, OD, TD, UD, UUD) Pace & Total Volume Workout Type Sets/Reps & Recovery By distances or times A Systemtic & Comprehensive Training Program 53
%AT-AR TRAINING
(Within Two Week Cycle) 1.
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Training Days Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday OOD UUD OD Monday Tuesday Wednesday Thursday UD TD Friday Saturday RD
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EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m Training Objective UUD UD TD OD OOD Distance 25m 50m 100m 200m 400m 800m 1500m/1600m 3000m/3200m 3000mSt/5000m 10k 20k Marathon (42k) Anaerobic - Aerobic % 100%-0% 99%-1% 98%-2% 95%-5% 90%-10% 70%-30% 50%-50% 30%-70% 20%-80% 10%-90% 5%-95% 0%-100%
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VOLUME OF %AT AR AT SPECIFIC DAYS’ TRAINING DISTANCE PACE Training Distance 25m 50m 100m 200m 400m 800m 1500m/1600m 3000m/3200m 3000mSt/5000m 10k 15k 20k Multiple 8X 6X 5X 4X 3X 2.5X
2.25X
2X 1.75X
1.5X
1.5X
1.5X
Total Distance 200m 300m 500m 800m 1200m 2000m 3600m 6000m 9000m 15k 22.5k
30k
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EXAMPLE %AT-AR TRAINING
(Training Event = 800m; Within Two Week Cycle) %AT-AR Workout 1.
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Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday OOD; 3000m/3200m pace, volume = 6400m UUD; 200m pace, volume = 800m OD; 1500m/1600m pace, volume = 3600m UD; 400m pace, volume = 1200m TD; 800m pace, volume = 2000m RD; Competition or Simulated Competition
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%AT-AN WORKOUT TYPES
[examples for training distance (pace) = 1500/1600; volume = 3600m; by DISTANCES; set recovery according to rep distances]
Short Intervals - 36 X 100m
Medium Intervals - 12 X 300m
Long Intervals - 6 X 600m
Step-Ups - 100, 200, 300, 400, 500, 600, 700, 800
Step-Downs – 800, 700, 600, 500, 400, 300, 200, 100
Step Up-Downs - 100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100
Step Down-Ups - 500, 400, 300, 200, 100, 200, 300, 400, 500
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%AT-AN WORKOUT TYPES
[examples for training distance (pace) = 1500/1600; volume = 3600m; by TIMES; set recovery according to rep distances]
Short Intervals - 36 X 15 seconds
Medium Intervals - 12 X 45 seconds
Long Intervals - 6 X 1:30
Step-Ups - :15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00
Step-Downs – 2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15
Step Up-Downs - :15, :30, :45, 1:00, 1:15, 1:30, 1:15, 1:00, :45, :30, :15
Step Down-Ups - 1:15, 1:00, :45, :30, :15, :30, :45, 1:00, 1:15
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DECIDING ON WORKOUTS/RECOVERIES WITHIN A WORKOUT TYPE; Examples - workout type = interval; training distance/pace = 1500/1600m, total distance = 3600m, based on distances Recovery Other Approach Workout 1 X 3600m?
2 X 1800m?
3 X 1200m 4 X 900m 5 X 700m 6 X 600m 7 X 500m 8 X 450m 9 X 400m 10 X 350m 12 X 300m 16 X 250m 18 X 200m 24 X 150m 36 X 100m 48 X 50m?
18 minutes 15 minutes 12 minutes 9 minutes 6 minutes 4.5 minutes 3 minutes 2.5 minutes 2 minutes 1:5 minutes 1 minute 45 seconds Start at 21X Start at 18X Start at 15X Start at 12X Start at 9X Start at 6X Start at 5X Start at 4X Start at 3X Start at 2.:30X Start at 2X Start at 1:30X Start at 1X Start at :30X
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SUMMARY; SPECIFIC %AT-AR WORKOUTS
Be creative, any type workout Run only at specific day’s training distance pace over corresponding volume Set recoveries commensurate with number and distance of reps Run total workout as fast as possible, taking into account pace required each rep to maximize total effort ============================= If you need help setting up a systematic and comprehensive training-competition program, and workouts, consider a computerized program.
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End Of This Session Please Proceed to Next Session
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TO MAKE OLYMPIC TEAM, WOMEN’S 800M
800m – 1:58 400m – 1 X :53 200m – 1 X 24.0
100m – 1 X 11.8
50m – 5.8
800m – 1:56 400m – 2 X :58 200m – 2 X 26.5
100m – 2 X 12.0
50m – 2 X 5.9
30m - ??
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TO MAKE OLYMPIC TEAM, MEN’S 800M
800m – 1:43 400m – 1 X :47 200m – 1 X 22.0
100m – 1 X 10.75
50m – 5.3
800m – 1:42 400m – 2 X :51 200m – 2 X 23.5
100m – 2 X 11.0
50m – 2 X 5.375
30m - ??
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TO MAKE OLYMPIC TEAM, WOMEN’S 1500M
1500m – 4:00 800m – 1 X 2:00 400m – 1 X 55.0
200m – 1 X 25.0
100m – 12.0
1600M – 4:16 800m – 2 X 2:08 400m – 2 X 60 200m – 2 X 27.5
100m – 2 X 12.0
30m - ??
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TO MAKE OLYMPIC TEAM, MEN’S 1500M
1500m – 3:33 800m – 1 X 1:48 400m – 1 X 50.0
200m – 1 X 23.0
100m – 11.0
1600M – 4:46 800m – 2 X 1:53 400m – 2 X 54.0
200m – 2 X 25.0
100m – 2 X 11.5
30m - ??
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VALUE OF SPEED & SPEED ENDURANCE (AN)
Sprint the last part of the race?
Run at desired pace of race throughout race.
Example:
• •
Best of 56.0 400, run at 60.0 400 pace for 800?
Best of 54.0 400, run at 60.0 400 pace for 800.
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APPROACH TO SPEED & SPEED ENDURANCE DEVELOPMENT AND TRANFERRING IT TO MIDDLE DISTANCE – DISTANCE EVENTS
800m 400m 200m 100m 30m A Systemtic & Comprehensive Training Program 71
TRANSLATION OF 30M FLY TIMES TO 100M, 200M, 400M & 800M TIMES (Assuming A Quality Training Program Emphasizing Speed & Speed Endurance Development) (SEE HANDOUT)
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SPEED & SPEED ENDURANCE (AN) TRAINING I.
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Warm-up: A.
AR – 12 minutes B.
Dynamic Lead-ups; Sprint Technique; 3 X 30m of: 1.
Low Knees 2.
3.
4.
Sprint Walks Sprint Skips High Knees 5.
6.
7.
Buildups Accelerations Flyings 8.
Start-Throughs Power Training %AN-AR Workout: on UUD day, reps of 30-70m Warm-down; AR – 12 minutes Strength Training
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POWER TRAINING
Strength (f) - maximum force that can be applied in one repetition; maximum resistance, time not an issue Speed/Quickness (v = d/t) – maximum speed or frequency; minimum or negative resistance, minimize time
Specific POWER = Strength X Speed/Quickness (p = f x v = f x d/t = (f x d)/t = W/t) – force and speed/frequency specific to event ================================ TRAIN BY: Speed POWER Strength
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POWER TRAINING
(Plyometrics) Exercises:
Single leg bounds (each leg) 3 X 30m
Alternate leg bounds 3 X 30m
Triple Jump Bounds 3 X 50m
Three-Step Bounds 3 X 50m ============================ Emphasis:
Sprint position
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Strength Training
Purpose: Improve speed.
Improve endurance (maintain ability to apply needed forces) How: High resistance, few repetitions, don’t worry about speed Total body lifts to specific muscle groups Keep strength training in balance with other aspects A Systemtic & Comprehensive Training Program 76
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday
STRENGTH TRAINING
(Within Two Week Cycle) Sets/Reps Resistance As OOD UUD OD UD TD RD 1 X (15-25) approx 9 X 1 60% 70,75,…max% Circuit 2 X (8-14) 7,6,5,4,3,2,` 3 X (4-7) 80% 75,80,…,105% 90% 3 X (4-7) 90%
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Circuit Circuit Circuit
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STRENGTH TRAINING
(Exercises)
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Power Clean; alternate – dead lift & clean Squat with Toe Press Bench Press Arm Curls Leg Extensions Leg Curls Abdominals Back Flexors A Systemtic & Comprehensive Training Program 78
SUMMARY
IF YOU WANT TO BE AS GOOD AS YOU CAN BE, AS ATHLETE OR COACH:
Know, understand, and apply the scientific principles of training-competition.
TRAIN SYSTEMATICALLY; in cycles; vary physiological and psycho-social stresses accordingly within each cycle.
TRAIN COMPREHENSIVELY; identify and train ALL affective characteristics ALL THE TIME.
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THANKS!!
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