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This message is some Athletics Training Information & Ideas.
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The Sprinters in my squad are about to finish the first phase of what is a double periodized sprinters year and we have been seeing good progress.
The basic structure has been as follows.
Mon - Track Session
Mixed Warmup
Mixed Warmup
Speed Drills
Hurdle Drills - laterals - legs bent and legs close to straight, backwards-forward walkover combinations, walk over hurdling, walk-overs one step between hurdles, walk-overs sideways.
Extensive tempo - e.g. 5 x 4 x 60m technically good running i.e good postural position, tall, high knees, elbows swinging straight, shoulders down etc. These have been done with exercises immediately before each rep and 1min before exercises start after each rep and 3min between sets. Exercises examples are:
South end - Pushups on one leg 8 each leg (160 total), Lamposts 8 each leg (sideways bent leg lifts! laying on front)(160)
North end - supermans 15 (150), pilates style V-sits 15 (150)
South end - Pushups on one leg 8 each leg (160 total), Lamposts 8 each leg (sideways bent leg lifts! laying on front)(160)
North end - supermans 15 (150), pilates style V-sits 15 (150)
Heel/toe walking 2 x 30m of each variation
sandpit mini bounces 4 x 10 each variation
warmdown
Tue - GYM + recovery activities (which may include Pilates, stretching, massage, contrast baths etc)
Wed - Track Session
Mixed Warmup
Speed Drills
Max Speed Accelerations e.g. 4 x 30m
Med Ball Throws against wall - 300 impacts of varied exercises
Med Ball power throws - 10 for distance measured
2 x 150m at solid tempo in a good running position 3min between
warmdown
Thu- Extensive Tempo Session
10 x 200m rest 3min - relaxed and essential to be in a good running position
24-25s 200m females in 34s - speed is not the issue - maintaining good position is.
Fri - GYM + recovery activities (which may include Pilates, stretching, massage, contrast baths etc)
Sat - Track + Hills
Mixed Warmup
Speed Drills
Plyometrics - bounding - 5 attempts at standing start 4 bounds & a jump into sandpit - all measured. late in phase we have started some 10m running start 4B+J
Hills - about a 1 in 7 grade - Built up to 12 x 18s hills with a 2min rest in between- these are run hard but using strength not short fast steps. These will progress to bounding in the next phase.
Med Ball - variety of exercises - not as hard as Wednesday
warmdown
Sun - GYM + recovery activities (which may include Pilates, stretching, massage, contrast baths etc)
Every 4th week has been easier. There is 8 weeks in this phase and we are now in week 7.
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GYM has been focused on hypertrophy in this phase with main lifts. It has included a range of mid-torso exercises - mostly targetting maintaining a good static position. The athletes almost all have a 2 year+ base of basic core exercises. People with a longer base can work much harder at more intense lifts.
Most work has been 4 x 10. Main leg lifts have been deep flat backed squats, step ups with a vertical lower leg, backward lunges.
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Progress
All but one of the athletes have produced personal best times over 30m during this period. This may be surprizing considering the small amount of max speed work. I think the reason is that athletes have improved strength in the deeper squats and they are also quite fresh neurally on wednesdays. High rep gym is less neurally challenging than heavy low rep stuff. The fastest female athlete has done 3.72s over 30m and 4.78s over 40m timed from a first movement.
Bounding has also improved in most athletes by a large amount. So far this has mostly been from a standing start but will change steadily toward quicker contact bounding i.e 10m running start 4B+J and Speed Bounding. As well as vertical bounding i.e over hurdle bounces (where we aim for height).
The longest distance by a female sprinter has been 14.68m for 4B+J from a standing start measured from front of the starting foot(which must be kept flat) to the rear of a long jump style landing.
The Athletes are all feeling fit and ready to move into strength focused weight training and more running start bounding. The hills will also get shorter. They will also start doing some flying start max speed work. Plus resisted acceleration.
The 400m athletes have been doing similar
- GYM is the same
- Bounding is the same but have stayed with standing start bounds only.
- Hills - they have done more and with shorter rests.
- Hurdle drills - once a week
- Longer rep type session.
- They are following a single periodized year.
Some of my 400m athletes train like 800m athletes for the first half of the year and then join the sprinters in their second period.
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I am about the mass produce my Training Kids For Speed E-BOOK plus VIDEO on a CD-ROM so that it can become available to retailers worldwide. If you know of any company interested in reselling the product please contact me about the deal.
More info about the CD is at http://www.oztrack.com/kidspeedcd.htm
I am also wanting to find people that may want to translate Training Kids For Speed into other languages so that it can enter other countries.
regards
Steve Bennett
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