Darren A Coaching

Below is a quick document I provided to a fellow coach, and wanted some information on how I go about programming resistance training for athletes.  I wrote this about 2 years ago, some things have changed but a lot has remained the same. General Resistance Training thoughts (2010)   Thoughts in no particular order, although I have tried to order them in some way. Benefits of resistance training 1.     Creates a stronger and better balanced body (if programmed correctly).   This helps with a.        Reducing injuries, or b.       Reducing time out due to niggles and injuries Rules I follow ·          The training structure and actual training is similar for all runner ·          Athletes need to develop body awareness as well as improve strength, handstands are good to develop both as are other bodyweight exercises ·      If an athlete cannot do push ups for a certain number they have no place doing bench press (or similar exercises) o    Male =

This is the table I base a lot of my training around.  It is in the USA Track & Field Coaching Manual.   What do you think of the table? Type of Training Energy System Rep Length (metres) Intensity (%) Recovery Total Distance (Metres) Extensive Tempo Aerobic > 100 55 - 70% 30 - 90 seconds 1400 – 3000 Extensive Tempo Aerobic > 200 70 - 79% 30 seconds – 2 minutes 1400 - 2500 Intensive Tempo Aerobic & Anaerobic mixed > 80 80 - 90% 30 seconds – 5 minutes 800 - 2000 Speed Anaerobic 20 – 80 90 - 95% 3 - 5 minutes 300 - 800 Speed Alactic 20 – 80 95 - 100% 3 - 5 minutes 300 - 600 Speed Endurance Anaerobic 30 – 80 90 - 95% 1 - 2 minutes 300 - 800 Speed Endurance Alactic 30 – 80 95 - 100% 2 - 3 minutes 300 - 800 Speed Endurance Anaerobic 80 – 150 90 - 95% 5-6 minutes 300 - 1200 Speed End