Oztrack Training Information.

Wilson Kipketer
800m 1:41.11

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Index

TRACK TRAINING IDEAS page 4
IMPORTANT TRAINING PRINCIPLES page p4
SPEED DRILLS p5
THE QUEST TO BE A GREAT ATHLETE p6

TRAINING FOR 800M p7
The Challenge p7
TRADITIONALLY PHASED METHOD p7
Further comments p9
THE ALTERNATIVE PLAN: p9
The Alternative Plan Structure p10
Example Plan p11
Pre-competition p12
Comments p14
Summary p15

COMBINATION PLAN FOR 800M TRAINING. p16
Example Plan p17
Some Ideas p22

TRAINING PLAN FOR 1500M AND UP p23
EXAMPLE PLAN - BACKGROUND PHASE p23
EXAMPLE PLAN - EARLY RACE SEASON p26
Some Ideas p27
TRAINING FOR 400M p28
INTRODUCTION p28
Relaxation / Rhythm p28
GYM-Conditioning. p28
Speed Endurance Training p28
Coordination Training. p29

IMPORTANT TRAINING PRINCIPLES FOR SPRINTING p30
SOME OTHER STABILITY EXERCISES p30
SPEED DRILLS p30
BIOMECHANICS p31
Dorsiflexion p31
Early recovery p31
DEVELOPMENT OF MAXIMUM SPEED p31
STARTING p33

CORE STABILITY AND CONDITIONING FOR TRACK & FIELD p34
RECOMMENDATION p36
THE EFFECT p37
CONCLUSION p37

TRAINING OF THE MENS 1500M WORLD RECORD HOLDER HICHAM EL GUERROUJ p38
THE MOROCCAN TRAINING SYSTEM p38
HICHAM EL GUERROUJ TRAINING FOR THE 1997 SEASON. p42
INTRODUCTION p42
Training Plans p42
FIRST PREPARATION CYCLE (FROM OCTOBER 18 TO NOVEMBER 7, 1996) p42
Aerobic endurance p43
Strength work p44
Power. p44
Physical preparation p44
SECOND PREPARATION CYCLE (MARCH 30 TO APRIL 19, 1997) p45
Aerobic endurance p46
Race Pace p46
Power p46
Strength work p46
Aerobic endurance p47
"Warming-up" (the original word is "échauffement"). p48
Race Pace p48
Speed work p48
RESULTS 1997 SEASON. p48
Altitude training p48

THE GI FACTOR AND SPORTS PERFORMANCE p50
INTRODUCTION p50

THE BENEFICIAL EFFECTS OF LOW G.I. FOODS FOR ATHLETES p50
THE PRE-EVENT MEAL 50
DURING AN EVENT 51
RECOVERY (AFTER THE EVENT) 51
To maximize Glycogen replenishment after competition 51
LOW GI MEALS 51

DEVELOPING ATHLETES p53
HOW TO DEVELOP A YOUNG STAR ATHLETE INTO AN ADULT SUPERSTAR p53
INTRODUCTION p53
A Strategy 53
Fictitious "bad practice" examples 54

IDEAS FOR YOUNG TALENTED ATHLETES p56
INTRODUCTION p56
THE QUESTION IS WHAT DO WE DO WITH THIS LATTER GROUP OF SUPER TALENTED ATHLETES? p56
SWISS BALL p56
PILATES p56
GYM p57
STEADY RUNNING p57
BUSHWALKS p57
OTHER SPORTS p57
MEDICINE BALL p57
FOOT/ANKLE/LOWER LEG CONDITIONING p57
PLYOMETRICS p57
COMPETITION p57
SPEED IMPROVEMENT p57
TECHNICAL IMPROVEMENT p58

SPRINT TRAINING FOR THE DEVELOPING ATHLETE. p59
Plyometrics p60

TRAINING IDEAS 800M TO CROSS COUNTRY FOR THE DEVELOPING ATHLETE. p61
Training for endurance p62

TALENTED ATHLETE PATHWAY p63
LITTLE ATHLETICS p63
HIGH SCHOOL AGE ATHLETES p65
TALENTED HIGH SCHOOL ATHLETES p66
Related Information p67
Coaching Levels within the ATFCA p67
Important Ideas p69

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