A SYSTEMATIC & COMPREHENSIVE TRAINING – COMPETITION PROGRAM By Lyle Knudson, Ed.D.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 1/2 AT Saturday RD (will describe in detail later) A Systemtic & Comprehensive Training Program

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

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

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

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

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

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

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

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 48-72 hours. A Systemtic & Comprehensive Training Program

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

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

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

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

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

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

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

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

%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

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

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 1/2 AT Saturday 1/2AT, RD A Systemtic & Comprehensive Training Program

ANAEROBIC THRESHOLD TRAINING AT TRAINING DURATIONS (minutes) Training Distance AR-AT-AR 1/2AT 800m 6-6-6 6-3-6 1500m/1600m 6-12-6 6-6-6 3000m/3200m 6-18-6 6-9-6 3000mSt/5000m 6-24-6 6-12-6 10k 6-30-6 6-15-6 Marathon 6-36-6 6-18-6 AR & AT Pace AR - 120 HR; can comfortably talk AT - 150 HR; max. that can be sustained for long distance A Systemtic & Comprehensive Training Program

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 1/2 AT Saturday 1/2AT, RD A Systemtic & Comprehensive Training Program

AEROBIC ENDURANCE TRAINING AR DURATION Training Distance AR Duration 800m 15 minutes 1500m/1600m 30 minutes 3000m/3200m 45 minutes 3000mSt/5000m 60 minutes 10k 75 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

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

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 1/2 AT Saturday 1/2AT, Competition A Systemtic & Comprehensive Training Program

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

%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

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

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

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

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 - 100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100 Step Down-Ups - 500, 400, 300, 200, 100, 200, 300, 400, 500 Sets-Reps - 2 X (6 X 300m) A Systemtic & Comprehensive Training Program

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

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

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

A Systemtic & Comprehensive Training Program

A Systemtic & Comprehensive Training Program

A Systemtic & Comprehensive Training Program

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

TO MAKE OLYMPIC TEAM, WOMEN’S 800M 800m – 1:58 800m – 1:56 400m – 1 X :53 400m – 2 X :58 200m – 1 X 24.0 200m – 2 X 26.5 100m – 1 X 11.8 100m – 2 X 12.0 50m – 5.8 50m – 2 X 5.9 30m - ?? A Systemtic & Comprehensive Training Program

TO MAKE OLYMPIC TEAM, MEN’S 800M 400m – 1 X :47 400m – 2 X :51 200m – 1 X 22.0 200m – 2 X 23.5 100m – 1 X 10.75 100m – 2 X 11.0 50m – 5.3 50m – 2 X 5.375 30m - ?? A Systemtic & Comprehensive Training Program

TO MAKE OLYMPIC TEAM, WOMEN’S 1500M 1500m – 4:00 1600M – 4:16 800m – 1 X 2:00 800m – 2 X 2:08 400m – 1 X 55.0 400m – 2 X 60 200m – 1 X 25.0 200m – 2 X 27.5 100m – 12.0 100m – 2 X 12.0 30m - ?? A Systemtic & Comprehensive Training Program

TO MAKE OLYMPIC TEAM, MEN’S 1500M 800m – 1 X 1:48 800m – 2 X 1:53 400m – 1 X 50.0 400m – 2 X 54.0 200m – 1 X 23.0 200m – 2 X 25.0 100m – 11.0 100m – 2 X 11.5 30m - ?? A Systemtic & Comprehensive Training Program

VALUE OF SPEED & SPEED ENDURANCE (AN) Sprint the last part of the race? Run at desired pace of race throughout race. Example: Best of 56.0 400, run at 60.0 400 pace for 800? Best of 54.0 400, run at 60.0 400 pace for 800. A Systemtic & Comprehensive Training Program

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

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

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

================================ 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

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

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

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

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

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

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