Peaking Performance and Christmas Training

I hope everyone had a wonderful Christmas.  I had a great weekend, ate too much food and was spoilt with presents.

My last blog was about a peaking strategy that I was using with one of my athletes.  Overall his performance was solid.  He run a 0.40 seconds seasons best in the 400m and an average 100m.  The athletes comments showed that the athlete is improving in what we are trying to achieve.

In the 100m he gave most of his competitors a metre or so in the first 10m, but he run a brilliant 10 to 40m.  His lack of top end speed and endurance showed the last 30 metres.

In the 400m he run the first 200 metres, around 0.50 seconds slower than we had planned.

Most athletes have gone back into a short 2 weeks GPP (general preparation phase) over the Christmas and New Year period.  The running squad have to get 100 points every week, with points ranging from 5 to 25 points.  Below is the schedule, they have 16 options and how many times a week they are allowed to do each session.




Training
Max Times
Per Week

Points
1.
20 – 30 minutes Run and 20 – 30 minutes Stretch
1 pw
20
2.
60+ minutes Bike Ride
2 pw
15
3.
8 x 80m Hill Sprints plus 20 minute run
1 pw
25
4.
30 minutes of activity on Beach
1 pw
20
5.
Continuous Run > 20 minutes
1 pw
10
6.
Bush Walk > 3 hours
1 pw
20
7.
Fartlek 20 – 40 minutes
1 pw
20
8.
Bodyweight Circuit (1)
2 pw
20
9.
Pool Session (2)
1 pw
25
10.
Blitz Circuit (3)
1 pw
25
11.
Jump Circuit (4)
1 pw
20
12.
Weights
2 pw
5
13.
2 x (4 x 150) + Stretch
1 pw
20
14.
2 x( 600, 500, 400, 300)
1 pw
25
15.
Martial Arts Session
2 pw
15
16.
Swimming > 15 minutes
1 pw
15

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