Understanding 100m Speed

Below is a piece I wrote for a Australian Track and Field Coaches forum in 2007

  

PEAKING Forum - 29 November 2007

What is Peaking?

Paragraphs from 2 articles on Peaking.

"Peak performance. Normally, a peak performance is planned to be reached during the competitive phase and cannot be maintained forever. This is why during the preparatory phase; the scope of training is to improve the athlete’s working capabilities, to accumulate the highest physical potential possible, to cope with the fatigue of training and competitions, but not necessarily to reach highest performances of the year. This is normally achieved during the competitive phase by progressively planning more specific training programs-- specific speed, power, and endurance. However, your athlete’s highest adaptation to training, continuous improvements of physical potential, represent the foundation on which peak performance depends. Without a continuous increase in your athlete’s physical potential from year to year, you cannot expect to improve performance on a yearly basis." - Tudor Bompa

"Tapering is a training technique designed to reverse the training-induced fatigue that occurs during heavy training, without losing any training adaptations. It is the final phase of training prior to important competitions and involves a reduction in training load, by manipulating training intensity, frequency and duration.

A successful taper can improve physiological, psychological and performance measures but requires careful planning in order to optimise all the determinants of performance at a single point in time. This is often termed ‘peaking’ and is used synonymously with tapering." - Steve Ingham

Peaking - is when you physically and mentally perform at your best.  The science is well known through the use of tapering of training.  The art of peaking is much harder due to a number of factors, but the most difficult is the mental aspect of peaking.  So a template is only that, as each athlete requires there own procedures.

How do I plan a peak?

As a coach I have ability to control the science of coaching and this is the element we are discussing here.

1.         Plan

1.             Initially the training year.

a.              Look at the major competition(s) and count backwards

b.             I plan the training year by looking at what events the athletes needs/wants to do well in then work backwards.

c.              This is the typical approach coaches take with any form of periodisation used.

I keep training relative normal throughout the competition period and use a 12 day peaking plan for my major peak and a 3 day taper for minor competitions

The 12 day plan works off the weekly pattern, with the 12^th day being Monday.  *Assumption the competition is on Saturday

I use this after reading Charlie Francis book Training for Speed, which he shows a 10 day peaking for major events.  Below is a table outlining what he does,

Day	Training
10	Acceleration and Special Endurance (4 reps) 4 x 30m (15mins), 1 x 80, 100, 120, 150 (20-35 minutes)
9	Extensive Tempo 10 x 200m on grass
8	Acceleration and Special Endurance (1 set) 4 x 30m, 1 x120m
7	Extensive Tempo 15 x 100
6	Acceleration Special Endurance (1 set) 4 x 30m, 1 x 150m
5	Off
4	Speed and Special Endurance (1 set) 4 x 30m, 1 x 80m
3	Extensive Tempo 10 x 100m
2	Speed @95% 4 x 30m @ 95%
1	Off
0	Competition

All speeds are at 100%, unless otherwise shown

As a thrower I have had success with this plan.

	Day	Training
12	Monday	Weights	Normal Weights
11	Tuesday	Throws	20 Throws
10	Wednesday	Weights	Normal Weights - Last Heavy
9	Thursday	Throws	6 Throws x 8, 7, 6kg or 7, 6, 5kg
8	Friday	Off
7	Saturday	Off	15 Throws x 6kg
6	Sunday	Throws	20 Throws?
5	Monday	Weights
4	Tuesday	Throws	10 Throws x 6kg at 95%
3	Wednesday
2	Thursday	Throws	Competition Warm Up only
1	Friday	Off
0	Saturday	Competition

In most of the throws sessions the first 4 to 6 throws where build ups and at 75% of throws after were to throw 85% of PB as easily as possible.

Question:  Did it the peaking cycle work

My Thoughts:  Mostly yes.  The only time I didn't compete to my ability was in the2006 State Championships, which was the week after I threw at the MCG and hadn't been able to train due to not recovering physically or mentally.

I implemented this plan when I got away from the weekly weights taper programme, and began working in blocks.  This is another question in itself.

Question: How do you transfer that plan to someone else?

My Thoughts:  Each athlete is different and due to this they have there own unique way of coping with extra stress and not training.  I didn't like doing anything the day before competition, whereas others like to do light training session.  Distance athletes tend not to it more stressful not training.  The basic outline as above is still applicable and some refining over a period is most likely in order.

Question: Should you peak developing athletes?

My Thoughts:  No.  They are developing athletes who should be improving under normally training, although you will naturally reduce the load come a major event. 

Question:  Is tapering the same as peaking

My Thoughts:  Hopefully.  Tapering is the reducing the load to try and induce a performance, although peaking involves the mental aspect more than the tapering does.

Question:  How often do you want to peak/taper?

My Thoughts:  As junior I never peaked, I just threw, as a senior I would try and throw well in at least three competitions these being an interclub in the early season, my major national event and the state championships.  My reasoning behind this, the first competition peak was to test for the peaking process and I used a shortened 7 day peak cycle so I could start the season on the right foot mentally and training processes are in order.  The national meet and state championship are naturally the major event for most athletes.

Question:  How does this fit in with a Periodisation model

My Thoughts:  I think it fits well as most athletes are performing regularly and wish to perform well at a number of events.  Although the plan would probably works better with someone not using the traditional 1 peak linear periodisation model that is taught.

Questions?