1. A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAMBy
Lyle Knudson, Ed.D.

2. A NEW APPROACH IS NEEDED
Despite improved opportunities, USA middle distance and distance runners are not running as fast today as 30 years ago.
The “pyramid” approach (quantity to quality) is not justifiable by valid sports science; and doesn’t work.
There is a better alternative!!
A Systemtic & Comprehensive Training Program

3. A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM
Based On
Valid Scientific Principles
Of Training - Adaptation
A Systemtic & Comprehensive Training Program

4. SCIENTIFIC PRINCIPLES OF TRAINING - ADAPTATION
The body adapts to the stresses applied.
The adaptations are specific to the stresses applied.
The body will only adapt to unaccustomed stimuli.
The body also adapts to lack of stress (i.e., it regresses).
The body will adapt positively to the stresses applied, as long as the stresses are not too great.
Instantaneous stress
Cumulative stress
Adaptation to stress occurs during recovery.
A Systemtic & Comprehensive Training Program

5. REQUIRED TO ADHERE TO SCIENTIFIC PRINCIPLES
Systematic Approach
Apply training cycles
Comprehensive Approach
Identify and Train All Affective Variables
A Systemtic & Comprehensive Training Program

6. SYSTEMATIC TRAINING Train In Training Cycles
Systematically vary physiological and psycho-social stresses.
(will come back to)
A Systemtic & Comprehensive Training Program

7. COMPREHENSIVE TRAINING
Identify and Train All Affective Variables
A Systemtic & Comprehensive Training Program

8. AFFECTIVE CHARACTERISTICS
Physiological
Mechanical (technique)
Neurophysiological
Psychological
Sociological
Nutrition
Medical
A Systemtic & Comprehensive Training Program

9. Affective Characteristics -PHYSIOLOGICAL
Strength (f) - maximum force
Quickness (v) - v = d/t; speed, frequency
Power (p) - strength X quickness; p = f X v
Dynamic Flexibility - range of motion
Endurance – ability to sustain a movement pattern
Aerobic Endurance - long & slow
Anaerobic Endurance - short & fast
Anaerobic Threshold -
Specific % Anaerobic/Aerobic – specific to event
Body Composition - % lean mass to total mass
A Systemtic & Comprehensive Training Program

10. Affective Characteristics – BIOMECHANICAL
Technique:
Body Positions
Temporal Pattern of Changes in Positions
A Systemtic & Comprehensive Training Program

11. Affective Characteristics – NEUROPHYSIOLOGICAL
Motor Learning - skill analysis, stages of learning, sequencing, practice, feedback, error correction, transfer, …
Motor Control - body position & movement awareness, coordination, balance, agility, reaction time, …
A Systemtic & Comprehensive Training Program

12. Affective Characteristics – PSYCHOLOGICAL (relating to self)
Philosophy - why train & compete
Motivation - how important it is to you; wanting to be successful
Maturity - knowing, liking, and getting along with yourself
Confidence - believing you can
Commitment - willingness to do what is necessary
Management of Arousal - understanding arousal states; controlling arousal
A Systemtic & Comprehensive Training Program

13. Affective Characteristics – SOCIOLOGICAL (relating to others)
Athletic-Coach Interaction – relationship with coach; accepting help
Teamwork - relationship with teammates
Socialization - relationship with others (family, friends, …)
Ethics - practices which provide fair & equitable opportunities for all participants
A Systemtic & Comprehensive Training Program

14. Affective Characteristics – NUTRITION
Fuel For Training, Adaptation,
& Performance
A Systemtic & Comprehensive Training Program

15. Affective Characteristics – BIOMEDICAL
Prevention of Injury/Illness
Rehabilitation from Injury/Illness
A Systemtic & Comprehensive Training Program

16. COMPREHENSIVE TRAINING
Identify and Train All Affective Characteristics Throughout Each Cycle
==========================
When? How Often?
SYSTEMATIC TRAINING
A Systemtic & Comprehensive Training Program

17. SYSTEMATIC TRAINING Train In Training Cycles
Systematically vary physiological and psycho-social stresses.
A Systemtic & Comprehensive Training Program

18. Physiological Stresses
Physical Stresses:
Of structural and biochemical systems of the body (muscles, bones, connective tissue, cardio-respiratory system, metabolic system)
From training, competition, and outside physical activities.
A Systemtic & Comprehensive Training Program

19. PSYCHO-SOCIAL STRESSES
Psychological Stresses:
Of neuro-endocrine systems of body
Internally generated; from stresses placed on self - philosophy, motivation, mental maturity, self-confidence, commitment, arousal, …
Sociological Stresses:
Manifested as psychological stress
Externally generated; from stresses placed by other people or things - coach, teammates, family, friends, media, environment, weather, facilities, equipment
A Systemtic & Comprehensive Training Program

20. SYSTEMATIC TRAINING CYCLE MODEL
AR - Active Recovery / Informal Preparation Phase Low physiological stress, Lowest psycho-social stress
TR - Training Phase - Highest physiological stress, Low psycho-social stress
BU - Build-Up Phase - High physiological stress, Increasing psycho- social stress
OP - Optimum Performance Phase - Lower physiological stress, Highest psycho-social stress
A Systemtic & Comprehensive Training Program

21. SYSTEMATIC TRAINING CYCLES
Multi-Year
Annual
Seasonal; “macrocycles”
Within Season; “mesocycles”
2 or 1 Week; “cycles”
2-3 Days; “microcycles”
Daily Workout Routine
A Systemtic & Comprehensive Training Program

22. A Systemtic & Comprehensive Training Program
MULTI-YEAR CYCLES
Youth Age Group, 2 years
Middle School, 3 years
High School
College, 4 or 5 years
Olympic Quadrennial
A Systemtic & Comprehensive Training Program

23. ANNUAL CYCLE (Into Seasonal Macrocycles)
AR; Summer, road races
TR; Fall, cross country
BU; Winter, indoor track
OP; Spring, outdoor track
A Systemtic & Comprehensive Training Program

24. SEASONAL CYCLE (Into Mesocycles)
AR – 2 weeks
TR – 6 weeks
BU – 4 weeks
OP – 2 weeks
A Systemtic & Comprehensive Training Program

25. A Systemtic & Comprehensive Training Program
TWO WEEK “CYCLES”
Sunday AR
Monday AR
Tuesday TR
Wednesday TR
Thursday TR
Friday TR
Saturday TR
Sunday BU
Monday BU
Tuesday BU
Wednesday BU
Thursday BU
Friday OP
Saturday OP
A Systemtic & Comprehensive Training Program

26. A Systemtic & Comprehensive Training Program
ONE WEEK “CYCLES”
Sunday AR
Monday TR
Tuesday TR
Wednesday BU
Thursday BU
Friday OP
Saturday OP
A Systemtic & Comprehensive Training Program

27. TWO or THREE DAY “MICRO-CYCLES”
MD/Distance Sprints/Hurdles/Jumps/Throws
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
A Systemtic & Comprehensive Training Program

28. TRAINING OBJECTIVES (Within Two or Three Day Microcycles)
Training Days Recovery Days
Sunday AR
Monday AT
Tuesday OOD
Wednesday AT
Thursday UUD
Friday AT
Saturday OD
Tuesday UD
Thursday TD
Friday /2 AT
Saturday RD
(will describe in detail later)
A Systemtic & Comprehensive Training Program

29. DAILY TRAINING ROUTINE
Warm-Up
General Preparation
Specific Preparation
Specific Event Preparation
Technique Training
Power Training
Specific % Anaerobic – Aerobic Endurance Training
Specific Warm-down
Strength Training
General Warm-down – initiation of recovery & adaptation
A Systemtic & Comprehensive Training Program

30. A Systemtic & Comprehensive Training Program
WARM-UP, Purpose
General Preparation; easy running:
Increase temperature of muscles
Initiate production of synovial fluid in joints
Develops aerobic endurance
Specific Preparation; dynamic lead-ups - series of sprint technique exercises which systematically increase range and speed of motion up to training/competition activities:
Increases dynamic flexibility.
Develops speed (quickness & power), sprint technique, and speed endurance.
A Systemtic & Comprehensive Training Program

31. A Systemtic & Comprehensive Training Program
WARM-UP ROUTINE
General Preparation - AR, 6-12 minutes
Specific Preparation; 3 X 15-30m of:
Low knees
Sprint walks
Sprint skips
High knees
Build-ups
Accelerations
Flyings
Start-throughs
A Systemtic & Comprehensive Training Program

32. A Systemtic & Comprehensive Training Program
WARM-DOWN
Purpose:
Gradually decreases the physiological and psycho-social stresses to resting rate
Limited aerobic endurance development
Initiates recovery-adaptation process
Methods:
AR; 6-12 minutes
Other activities - free play, easy swimming, static stretching, massage
A Systemtic & Comprehensive Training Program

33. A Systemtic & Comprehensive Training Program
APPLICATION OF THE SYSTEMATIC & COMPREHENSIVE TRAINING/COMPETITION PROGRAM FROM THEORY TO PRACTICE
Determine the macrocycles within the total year.
Determine the mesocycles within each macrocycle.
Determine the length of the cycles (1 or 2 weeks) within each mesocycle.
Determine the microcycles (2 or 3 days) within each cycle.
Establish the training sequence within each cycle, incorporating training for all characteristics.
Establish the daily training routine, taking into account all characteristics.
Establish the training activities for each characteristic, adaptable to the time location within each macrocycle, mesocycle, cycle, and microcycle.
A Systemtic & Comprehensive Training Program

34. A Systemtic & Comprehensive Training Program
ENDURANCE TRAINING (ability to sustain a movement pattern of given duration & intensity)
Four Categories Of Endurance, based on duration & intensity:
Aerobic Endurance (AR) - long & slow
Anaerobic Endurance (AN) - short & fast
Anaerobic Threshold (AT) -
Specific % Anaerobic-Aerobic (%AN-AR) - at objective event distance & pace
A Systemtic & Comprehensive Training Program

35. ENDURANCE DEVELOPMENT, PHYSIOLOGICAL BASIS
Protein Synthesis; regeneration and generation of:
Structural protein - muscle, bone, connective tissue, blood cells, mitochondria, …
Enzymatic protein - enzymes, hormones
Generation Of Energy (ATP); anaerobic, aerobic, % anaerobic - aerobic
A Systemtic & Comprehensive Training Program

36. PROTEIN SYNTHESIS
Must get essential amino acids into the cell (e.g., muscle cell). How? - proper nutrition & training
Must stimulate the synthesis of structural protein (e.g., muscle cell structure, mitochondria). How? – proper training
Must stimulate the synthesis of enzymatic protein (which motivates and controls muscle cell function). How? – proper training
============================
After strenuous training bout, recovery/adaptation of structural and enzymatic protein requires hours.
A Systemtic & Comprehensive Training Program

37. A Systemtic & Comprehensive Training Program
ANAEROBIC ENERGY CP
Stored ATP = 2 seconds
Stored CP + ATP = 6 seconds
Stored CP + ATP + lactate tolerance & diffusion = 15 sec.
A Systemtic & Comprehensive Training Program

38. A Systemtic & Comprehensive Training Program
AEROBIC ENERGY
A Systemtic & Comprehensive Training Program

39. A Systemtic & Comprehensive Training Program
RELATIONSHIP BETWEEN INTENSITY & DURATION AS RELATED TO ANAEROBIC VS. AEROBIC ENERGY
A Systemtic & Comprehensive Training Program

40. ANAEROBIC & AEROBIC PERCENTAGES
Distance Anaerobic % Aerobic %
25m 100% 0%
50m 99% 1%
100m 98% 2%
200m 95% 5%
400m 90% 10%
800m 70% 30%
1500m/1600m 50% 50%
3000m/3200m 30% 70%
3000mSt/5000m 20% 80%
10k 10% 90%
20k 5% 95%
Marathon (42k) 0% 100%
A Systemtic & Comprehensive Training Program

41. A Systemtic & Comprehensive Training Program
ENDURANCE TRAINING
Four Categories Of Endurance:
Aerobic Endurance (AR)
Anaerobic Endurance (AN)
Anaerobic Threshold (AT)
Specific % Anaerobic-Aerobic (%AN-AR)
A Systemtic & Comprehensive Training Program

42. TRAINING OF ALL CHARACTERISTICS
How To - Train up to and down to the stress (intensity/load & duration) level of the objective event (TD).
Symbolism; Intensity/Load & Duration Levels
Objective Intensity Level Duration Level
AR Lowest 1 Highest 7
AT Low 2 High 6
OOD Moderate 3 High 5
OD Moderate 4 Moderate 4
TD High 5 Moderate 3
UD High 6 Low 2
UUD Highest 7 Lowest 1
A Systemtic & Comprehensive Training Program

43. SPECIFIC % ANAEROBIC- AEROBIC TRAINING (%At-AR)
Systematically train up to and down to the objective event.
OOD OD TD UD
UUD
OOD OD TD UD
UUD
A Systemtic & Comprehensive Training Program

44. EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m
Training Objective Distance Anaerobic - Aerobic %
25m 100%-0%
50m 99%-1%
100m 98%-2%
UUD 200m 95%-5%
UD 400m 90%-10%
TD 800m 70%-30%
OD 1500m/1600m 50%-50%
OOD 3000m/3200m 30%-70%
3000mSt/5000m 20%-80%
10k 10%-90%
20k 5%-95%
Marathon (42k) 0%-100%
A Systemtic & Comprehensive Training Program

45. %AT-AR TRAINING OBJECTIVES (Within Two Week Cycle)
Training Days
Sunday
Monday
Tuesday OOD
Wednesday
Thursday UUD
Friday
Saturday OD
Tuesday UD
Thursday TD
Saturday RD
A Systemtic & Comprehensive Training Program

46. ANAEROBIC ENDURANCE TRAINING
Warm-up:
AR – 12 minutes
Dynamic Lead-ups; 3 X 15-30m of:
Low Knees
Sprint Walks
Sprint Skips
High Knees
Buildups
Accelerations
Flyings
Start-Throughs
%AN-AR Workout: on UUD day, reps of 30-70m
Warm-down; AR – 12 minutes
Strength Training
A Systemtic & Comprehensive Training Program

47. ANAEROBIC THRESHOLD TRAINING
Training Days Recovery Days
Sunday AR
Monday AT
Tuesday 1/2AT, OOD
Wednesday AT
Thursday 1/2AT, UUD
Friday AT
Saturday 1/2AT, OD
Tuesday 1/2AT, UD
Thursday 1/2AT, TD
Friday /2 AT
Saturday 1/2AT, RD
A Systemtic & Comprehensive Training Program

48. ANAEROBIC THRESHOLD TRAINING
AT TRAINING DURATIONS (minutes)
Training Distance AR-AT-AR /2AT
800m
1500m/1600m
3000m/3200m
3000mSt/5000m
10k
Marathon
AR & AT Pace
AR HR; can comfortably talk
AT HR; max. that can be sustained for long distance
A Systemtic & Comprehensive Training Program

49. AEROBIC ENDURANCE TRAINING
Training Days Recovery Days
Sunday AR
Monday AT
Tuesday 1/2AT, OOD
Wednesday AT
Thursday 1/2AT, UUD
Friday AT
Saturday 1/2AT, OD
Tuesday 1/2AT, UD
Thursday 1/2AT, TD
Friday /2 AT
Saturday 1/2AT, RD
A Systemtic & Comprehensive Training Program

50. AEROBIC ENDURANCE TRAINING
AR DURATION
Training Distance AR Duration
800m minutes
1500m/1600m 30 minutes
3000m/3200m 45 minutes
3000mSt/5000m 60 minutes
10k minutes
Marathon 90 minutes
AR Activities
Preferred - running at 120 HR
Alternate Activities - swimming, hiking, sports play, bicycling; if HR < 120, double duration
A Systemtic & Comprehensive Training Program

51. AEROBIC ENDURANCE TRAINING
Warm-up:
AR – 12 minutes
Dynamic Lead-ups; 3 X 30m of:
Low Knees
Sprint Walks
Sprint Skips
High Knees
Buildups
Accelerations
Flyings
Start-Throughs
%AN-AR Workout
Warm-down; AR – 12 minutes
Strength Training
A Systemtic & Comprehensive Training Program

52. TOTAL ENDURANCE TRAINING
Training Days Recovery Days
Sunday AR
Monday AT
Tuesday 1/2AT, OOD
Wednesday AT
Thursday 1/2AT, UUD
Friday AT
Saturday 1/2AT, OD
Tuesday 1/2AT, UD
Thursday 1/2AT, TD
Friday /2 AT
Saturday 1/2AT, Competition
A Systemtic & Comprehensive Training Program

53. GUIDELINES FOR WRITING %AN-AR WORKOUTS FOR SPECIFIC TRAINING EVENT
Length of cycle (1 or 2 weeks)?
If 2-week cycle, which week in cycle?
%AN-AR Training Days (MWF, MWSa, TThSa)?
Which day in cycle?  Pace Objective (OOD, OD, TD, UD, UUD)  Pace & Total Volume
Workout Type  Sets/Reps & Recovery
By distances or times
A Systemtic & Comprehensive Training Program

54. %AT-AR TRAINING (Within Two Week Cycle)
Training Days
Sunday
Monday
Tuesday OOD
Wednesday
Thursday UUD
Friday
Saturday OD
Tuesday UD
Thursday TD
Saturday RD
A Systemtic & Comprehensive Training Program

55. EXAMPLE % ANAEROBIC – AEROBIC TRAINING PACES, 800m
Training Objective Distance Anaerobic - Aerobic %
25m 100%-0%
50m 99%-1%
100m 98%-2%
UUD 200m 95%-5%
UD 400m 90%-10%
TD 800m 70%-30%
OD 1500m/1600m 50%-50%
OOD 3000m/3200m 30%-70%
3000mSt/5000m 20%-80%
10k 10%-90%
20k 5%-95%
Marathon (42k) 0%-100%
A Systemtic & Comprehensive Training Program

56. VOLUME OF %AT-AR AT SPECIFIC DAYS’ TRAINING DISTANCE PACE
Training Distance Multiple Total Distance
25m 8X 200m
50m 6X 300m
100m 5X 500m
200m 4X 800m
400m 3X 1200m
800m 2.5X 2000m
1500m/1600m 2.25X 3600m
3000m/3200m 2X 6000m
3000mSt/5000m 1.75X 9000m
10k 1.5X 15k
15k 1.5X 22.5k
20k 1.5X 30k
A Systemtic & Comprehensive Training Program

57. EXAMPLE %AT-AR TRAINING (Training Event = 800m; Within Two Week Cycle)
%AT-AR Workout
Sunday
Monday
Tuesday OOD; 3000m/3200m pace, volume = 6400m
Wednesday
Thursday UUD; 200m pace, volume = 800m
Friday
Saturday OD; 1500m/1600m pace, volume = 3600m
Tuesday UD; 400m pace, volume = 1200m
Thursday TD; 800m pace, volume = 2000m
Saturday RD; Competition or Simulated Competition
A Systemtic & Comprehensive Training Program

58. A Systemtic & Comprehensive Training Program
%AT-AN WORKOUT TYPES [examples for training distance (pace) = 1500/1600; volume = 3600m; by DISTANCES; set recovery according to rep distances]
Short Intervals - 36 X 100m
Medium Intervals - 12 X 300m
Long Intervals - 6 X 600m
Step-Ups - 100, 200, 300, 400, 500, 600, 700, 800
Step-Downs – 800, 700, 600, 500, 400, 300, 200, 100
Step Up-Downs , 200, 300, 400, 500, 600, 500, 400, 300, 200, 100
Step Down-Ups , 400, 300, 200, 100, 200, 300, 400, 500
Sets-Reps - 2 X (6 X 300m)
A Systemtic & Comprehensive Training Program

59. A Systemtic & Comprehensive Training Program
%AT-AN WORKOUT TYPES [examples for training distance (pace) = 1500/1600; volume = 3600m; by TIMES; set recovery according to rep distances]
Short Intervals - 36 X 15 seconds
Medium Intervals - 12 X 45 seconds
Long Intervals - 6 X 1:30
Step-Ups - :15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00
Step-Downs – 2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15
Step Up-Downs - :15, :30, :45, 1:00, 1:15, 1:30, 1:15, 1:00, :45, :30, :15
Step Down-Ups - 1:15, 1:00, :45, :30, :15, :30, :45, 1:00, 1:15
Sets-Reps - 2 X (6 X 300m) - 2 X (6 X :45)
A Systemtic & Comprehensive Training Program

60. A Systemtic & Comprehensive Training Program
DECIDING ON WORKOUTS/RECOVERIES WITHIN A WORKOUT TYPE; Examples - workout type = interval; training distance/pace = 1500/1600m, total distance = 3600m, based on distances
Workout Recovery Other Approach
1 X 3600m?
2 X 1800m?
3 X 1200m 18 minutes Start at 21X
4 X 900m 15 minutes Start at 18X
5 X 700m 12 minutes Start at 15X
6 X 600m 9 minutes Start at 12X
7 X 500m 6 minutes Start at 9X
8 X 450m 4.5 minutes Start at 6X
9 X 400m 3 minutes Start at 5X
10 X 350m 2.5 minutes Start at 4X
12 X 300m 2 minutes Start at 3X
16 X 250m 1:5 minutes Start at 2.:30X
18 X 200m 1 minute Start at 2X
24 X 150m 45 seconds Start at 1:30X
36 X 100m 30 seconds Start at 1X
48 X 50m? 15 seconds Start at :30X
A Systemtic & Comprehensive Training Program

61. SUMMARY; SPECIFIC %AT-AR WORKOUTS
Be creative, any type workout
Run only at specific day’s training distance pace over corresponding volume
Set recoveries commensurate with number and distance of reps
Run total workout as fast as possible, taking into account pace required each rep to maximize total effort
=============================
If you need help setting up a systematic and comprehensive training-competition program, and workouts, consider a computerized program.
A Systemtic & Comprehensive Training Program

62. A Systemtic & Comprehensive Training Program

63. A Systemtic & Comprehensive Training Program

64. A Systemtic & Comprehensive Training Program

65. Please Proceed to Next Session-
End Of This Session
Please Proceed to Next Session
A Systemtic & Comprehensive Training Program

66. TO MAKE OLYMPIC TEAM, WOMEN’S 800M
800m – 1: m – 1:56
400m – 1 X : m – 2 X :58
200m – 1 X m – 2 X 26.5
100m – 1 X m – 2 X 12.0
50m – m – 2 X 5.9
30m - ??
A Systemtic & Comprehensive Training Program

67. TO MAKE OLYMPIC TEAM, MEN’S 800M
400m – 1 X : m – 2 X :51
200m – 1 X m – 2 X 23.5
100m – 1 X m – 2 X 11.0
50m – m – 2 X 5.375
30m - ??
A Systemtic & Comprehensive Training Program

68. TO MAKE OLYMPIC TEAM, WOMEN’S 1500M
1500m – 4: M – 4:16
800m – 1 X 2: m – 2 X 2:08
400m – 1 X m – 2 X 60
200m – 1 X m – 2 X 27.5
100m – m – 2 X 12.0
30m - ??
A Systemtic & Comprehensive Training Program

69. TO MAKE OLYMPIC TEAM, MEN’S 1500M
800m – 1 X 1: m – 2 X 1:53
400m – 1 X m – 2 X 54.0
200m – 1 X m – 2 X 25.0
100m – m – 2 X 11.5
30m - ??
A Systemtic & Comprehensive Training Program

70. VALUE OF SPEED & SPEED ENDURANCE (AN)
Sprint the last part of the race?
Run at desired pace of race throughout race.
Example:
Best of , run at pace for 800?
Best of , run at pace for 800.
A Systemtic & Comprehensive Training Program

71. A Systemtic & Comprehensive Training Program
APPROACH TO SPEED & SPEED ENDURANCE DEVELOPMENT AND TRANFERRING IT TO MIDDLE DISTANCE – DISTANCE EVENTS
A Systemtic & Comprehensive Training Program

72. A Systemtic & Comprehensive Training Program
TRANSLATION OF 30M FLY TIMES TO 100M, 200M, 400M & 800M TIMES (Assuming A Quality Training Program Emphasizing Speed & Speed Endurance Development)
(SEE HANDOUT)
A Systemtic & Comprehensive Training Program

73. SPEED & SPEED ENDURANCE (AN) TRAINING
Warm-up:
AR – 12 minutes
Dynamic Lead-ups; Sprint Technique; 3 X 30m of:
Low Knees
Sprint Walks
Sprint Skips
High Knees
Buildups
Accelerations
Flyings
Start-Throughs
Power Training
%AN-AR Workout: on UUD day, reps of 30-70m
Warm-down; AR – 12 minutes
Strength Training
A Systemtic & Comprehensive Training Program

74. ================================
POWER TRAINING
Strength (f) - maximum force that can be applied in one repetition; maximum resistance, time not an issue
Speed/Quickness (v = d/t) – maximum speed or frequency; minimum or negative resistance, minimize time
Specific POWER = Strength X Speed/Quickness
(p = f x v = f x d/t = (f x d)/t = W/t) – force and speed/frequency specific to event
================================
TRAIN BY:
Speed POWER Strength
A Systemtic & Comprehensive Training Program

75. POWER TRAINING (Plyometrics)
Exercises:
Single leg bounds (each leg) 3 X 30m
Alternate leg bounds 3 X 30m
Triple Jump Bounds 3 X 50m
Three-Step Bounds 3 X 50m
============================
Emphasis:
Sprint position
Minimize ground contact
A Systemtic & Comprehensive Training Program

76. A Systemtic & Comprehensive Training Program
Strength Training
Purpose:
Improve speed.
Improve endurance (maintain ability to apply needed forces)
How:
High resistance, few repetitions, don’t worry about speed
Total body lifts to specific muscle groups
Keep strength training in balance with other aspects
A Systemtic & Comprehensive Training Program

77. STRENGTH TRAINING (Within Two Week Cycle)
Sets/Reps Resistance As
Sunday
Monday
Tuesday OOD 1 X (15-25) 60% Circuit
Wednesday
Thursday UUD approx 9 X 1 70,75,…max%
Friday
Saturday OD 2 X (8-14) 80% Circuit
Tuesday UD 7,6,5,4,3,2,` 75,80,…,105%
Thursday TD 3 X (4-7) 90% Circuit
Saturday RD 3 X (4-7) 90% Circuit
A Systemtic & Comprehensive Training Program

78. STRENGTH TRAINING (Exercises)
Power Clean;
alternate – dead lift & clean
Squat with Toe Press
Bench Press
Arm Curls
Leg Extensions
Leg Curls
Abdominals
Back Flexors
A Systemtic & Comprehensive Training Program

79. A Systemtic & Comprehensive Training Program
SUMMARY
IF YOU WANT TO BE AS GOOD AS YOU CAN BE, AS ATHLETE OR COACH:
Know, understand, and apply the scientific principles of training-competition.
TRAIN SYSTEMATICALLY; in cycles; vary physiological and psycho-social stresses accordingly within each cycle.
TRAIN COMPREHENSIVELY; identify and train ALL affective characteristics ALL THE TIME.
A Systemtic & Comprehensive Training Program

80. A Systemtic & Comprehensive Training Program
THANKS!!
A Systemtic & Comprehensive Training Program