Darren A Coaching

Following is a week in the SPP of the 100m and 400m.  The sessions now become more specific, and the extensive tempo work becomes higher for the 400m runner 100m Specific Preparation Phase The preparation begins to become more specific, in this term I mean specific in running and specific in developing the necessary energy system to perform. Mon           Short Tempo + Bodyweight                           Do 20 push ups then run, then 20 crunches then run etc…                   Set 1: 4 x 100 @ 70%, 3 minutes rest between sets                   Set 2: 1 x 100, 100, 200, 100 @ 70%, 3 minutes rest between sets                   Repeat until 2000m is reached Tue            Special Endurance                   2 x 150m @ 95%, 15 - 20 minutes recovery Wed           Tempo       2000m                   Set 1: 1 x 100, 200, 200, 100 @ 70%, 100 walk between reps and 3 minutes rest                   Set 2: 4 x 200 @ 70%, 100 walk between reps and 3 minutes rest                   Repeat u

18 months ago, I started writing, for myself, programmes for 100, 400 and 800m.  The aim was to allow me to review periodically to see if my ideas and thoughts now had changed from the previous period.  The next few posts I will post the different phases of training, that I believe need to be undertaken to acheive a level of performance.  The programmes I will post are for the 100 and 400m only.  The 100m is suitable for a sub elite experienced athlete, who has a few years of training under the belt.  The 400m is set up for an athlete who is looking at running 48 seconds and have 3 years of full training under the belt. My reason for choosing this type of athlete is that this is what I would consider most athletes of that type be capable of.  If the athlete is not at that level, or cannot do the training, you can change the programme. But for now here is the GPP of the 100m and 400m Any thoughts and feedback is welcome. 100m General Preparation Phase This general training

Peaking What is Peaking? Peaking to me is the ensuring all elements involved in sport are working together at their best.   Sometimes this doesn’t mean that these elements are not at their individual peak.   What do I mean by this?   As coaches we deal with humans, who have emotions, get sick, have niggles and sometimes just can’t be stuffed.   We can control training of these athletes, but only have a minor interaction with the other elements discussed.   Sometimes we can perform above expectations because one element is in superior condition, but to achieve optimal performance we need to try and ensure that the mental and physical elements are as high as they can be and that they work together. The table below, is the structure I follow for setting up a peaking phase for sprinters.   The table was initially developed for a hammer thrower, after reading Charlie Francis. The idea of the schedule isn’t to follow the session plan religiously it about ensuring the structure is in place to