Expected Weekly Structure for New Season


Expected Weekly Structure for New Season
All the squad will be undertaking a double periodisation structure, with a competition in either November or December and again in March/April.  The structure will be slightly different for some athletes as they will have a heavy base of competition and school training for around six weeks in September, October and November.
The sample weeks are for the first part of the double.  The GPP will be no longer than 8 weeks for the new athletes, and only 4 weeks for the more experienced athletes.

400m athlete - General Preparation Phase (Example Week)

Monday          Speed Based Session + Resistance Session
1.             3 x 3 x 50m, accelerate for 10m and hold; walk back/reps, 5-8 min/sets
2.             1 x 150m, accelerate the relay change (20m)
3.             Resistance Session – 3 or 4 mini circuits
a.             Hip Circuit 
b.             Upper Body Circuit
c.             Leg Circuit 
d.            Abdominal Circuit
Tuesday              Cardio (Team Sport or Extensive Tempo Session)
1.             Extensive Tempo Session (1000 – 2200m)
Wednesday         Specific Speed Based Session
1.             2 (300, 200, 100); same distance jog recovery/reps, 5-8 min/set
Thursday            Resistance Session
1a.     Explosive Based Exercise               2-5 x 3-8
2a.     Knee Dominant                               2-5 x 3-15
2b.     Horizontal Pull                                2-5 x 3-30
3a.     Hip Dominant                                  2-5 x 3-30 or time
3b.     Horizontal Push                               2-5 x 3-30
Friday                 Extensive Tempo Session
1.             See Tuesday
Saturday             Hills (Option 1) or Cross Country (Option 2)
1.             4-6 x 30m Hills, 4 minutes rest
2.             1 x 300m, 10 minutes rest
3.             4 x 100m, walk down rest
Sunday               Off
I would prefer to have Wednesday as a rest day, and make Thursday a combination of Wednesday and Thursday, but this is unable to occur at the moment due to time restraints.
This will move into the Special Preparation Phase and a sample week would look like this, well hopefully.

400m athlete - Special Preparation Phase (Example Week)

Monday          Speed Based Session + Resistance Session
1.             4 x 20F, 20E, 20F, 5-8 min/sets
2.             3 x 4 x 50m, 3 minutes/reps, 12 minutes/sets
3.             Resistance Session –
A1.   Explosive Based Exercise      2-5 x 3-8
B1.    Horizontal Push                      2-5 x 3-8
B2.    Hip Dominant                        2-5 x 3-8
C1.    Vertical Pull                           2-5 x 3-8
C2.    Knee Dominant                      2-5 x 3-8
Tuesday              Optional Cardio (Team Sport or Extensive Tempo Session)
1.             Extensive Tempo Session (1000 – 2200m)
Wednesday         Specific Speed Based Session
1.             2 x 2 x 200 at finishing speed, same distance jog recovery/reps, 5-15 min/set
Thursday            Resistance Session
1a.     Explosive Based Exercise               2-5 x 3-8
2a.     Knee Dominant                               2-5 x 3-8
2b.     Horizontal Pull                                2-5 x 3-8
3a.     Hip Dominant                                  2-5 x 3-8
3b.     Vertical Push                                   2-5 x 3-8
Friday                 Extensive Tempo Session
1.             See Tuesday
Saturday             Hills (Option 1) or Cross Country (Option 2)
1.             2 x 300, 20 minutes rest
2.             6 x 30, 10 minutes rest
Sunday               Off
The next phase moves into a competition phase.

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