Programmes for sprints

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 includes elements of all aspects of training.  This training can be done anywhere, as the requirements are not specifically based on set distances or times.
Mon          Track
2 x 6 x 60 - 70m; accelerate for 10 (25m) and hold speed;
                  Recovery:             walk back recovery between reps and
                                                8 minutes between sets
Tue           Extensive Tempo + Bodyweight
                  Do 20 push ups then run, then 20 crunches then run and keep repeating until training is complete.
                  Set 1: 4 x 4 x 100 @ 65%; 30 sec rest between reps, 3 minutes rest between sets
                  Recovery;             30 seconds between reps
                                               3 minutes recovery between sets
Wed          Extensive Tempo
                  Set 1: 4 x 100 @ 65%;
                  Set 2: 1 x 100, 200, 100 @ 65%
                  Recovery;             30 seconds between reps
                                               3 minutes recovery between sets
Thu           Speed Endurance
                  6 x 150m strides with a 50m burst,
                  Recovery:             250 metre walk recovery
Fri             Aerobic Conditioning.   
                  Either 20 minute run including at least 10 minutes solid
                  or
                  2000m Extensive Tempo at 65% of max pace
Sat             General Conditioning6 x Easy Strides
Running and Circuits, including Hurdle drills, medicine balls and bodyweight exercises
Sun           Rest

400m

Mon           Track
                  2 x 6 x 60m - 80m; accelerate for 10 Strides (25m) and maintain speed;
                  Recovery:              walk back recovery between reps,
                                                8 – 10 minutes between sets
Tue            Extensive Tempo + Bodyweight
                  Do 20 push ups then run, then 20 crunches then run and so on until training is complete.
                  5 x 4 x 100m @ 16-17 seconds;
                  Recovery:              1 minute rest between reps,
                                               3 minutes rest between sets
Wed           Extensive Tempo
                  Set 1: 4 x 100m in 16-17 seconds
                  Set 2: 1 x 100m, 200m, 100m in 16-17, 32-34, 16-17 seconds
                  Repeat until 2000m has been covered
                  Recovery:              1 minute rest between reps
                                                3 minutes rest between set
Thu            Speed Endurance
                  6 x 150m strides with a 50m burst.
                  Recovery:              250m walk
Fri             Rest
Sat             Aerobic Conditioning
                  Either 20 minute run including at least 10 minutes solid
                  Or
                  Extensive Tempo + Bodyweight
                  Do 20 push ups then run, then 20 crunches then run and so on until training is complete.
                  5 x 4 x 100m @ 16-17 seconds
                  Recovery:              1 minute rest between reps,
                                                3 minutes between sets
Sun            General Conditioning
                  6 x Easy Strides
                  Running and Circuits, including Hurdle drills, medicine balls, and bodyweight exercises

Comments

Post a Comment

Popular posts from this blog

Understanding 100m Speed

Image
Understanding 100m Speed According to Kovacs (2005) the 100 metre can be broken up into the following model Figure 1 If you look at figure 1 above, maximum speed is reached between 40 and 70 metres.   In table 1, below, shows the respective 20m splits and reaction time of the medallists at the 2009 IAAF World Championships (IAAF: 2009).   The table indicates that all three of the medallists run their fastest 20 metre segments between 60 and 80 metres.   Further evidence of when the elite 100 metres sprinters reach and run there fastest splits is shown in table 2 (Lee 2008)             Usain Bolt Tyson Gay Asafa Powell RT 0.146 0.144 0.134 20 2.88 2.88 2.92 2.92 2.91 2.91 40 4.64 1.76 4.70 1.78 4.71 1.80 60 6.31 1.67 6.39 1.69 6.42 1.71 80 7.92 1.61 8.02
Read more

Performance after peaking phase

The Saturday just finished was one of the biggest events the Athletics community in Hobart has prior to Christmas, the meet is important as it is the meet to allow the athletic fraternity to celebrate and remember our past greats.  As a person I believe it is important that we remember them. After an athlete had followed a 10 day peaking cycle he came out and run 0.40 seconds faster in the 400m.  His comment was he didn't run fast enough in the first 200m, so he could have run faster.  Unfortuately I missed the meet, as I had another function to attend. The question I need to ask as a coach, did the peaking cycle work? What do we need to improve on? As a coach, it is a learning experience with every athlete as they are all slightly individual. Merry Christmas and a Happy New Year.
Read more

Competition Nerves

This weekend, is the first major competition for school aged athletes.  Fortunately I only have two resistance athletes competing. Fortunately I hear you ask. I am a nervous watcher of track and field when athletes I coach are competing.  As an athlete I rarely got nervous, as I knew what work I had done and what I expected from this training.  As a coach, I watch my athlete get ready for an event and the time between wishing them luck to the completion of their race I have no control, I have to hope we have done the work and reduced the work load correctly and satisfactorily to perform at a desired level. That being said, I have never been disappointed at the effort of the athlete, but sometimes the result has been lacking. So to all athletes and coaches, good luck at your competition and hope you achieve the result from the training you have done
Read more