Sprint Training Plan for Success

Slides:

Advertisements

Similar presentations

Methods of training For your training to be effective you also need to link the Principles of Training to appropriate Methods of Training.

Advertisements

Periodisation for Endurance Sports Dr Darrell Bonetti Physiology.

Training and Racing 5000 M Cross Country. Energy Systems Contributions Aerobic – 70% Anaerobic – 30% High Altitude Training O2 Transport System Increase.

OATCCC 2015 TRACK AND FIELD CLINIC Rod O’Donnell

800 METERS “THE MYSTERY ZONE” Steve Gardiner UMass Dartmouth

Preparation of the Elite Junior Middle Distance Runner

Training for Different Goals by Sasha Lovejoy

Fáilte Preparing for a 10K Thursday Sep 5 th, CIT.

The “400 meter runner”. Before Writing This Plan What are the athletes natural strengths? -speed, endurance, durability, etc. What type of 400 meter runner.

Long Hurdle Keys Tony Veney Level I-II-III Instructor

Speed Endurance Phil Lundin Men’s Track and Field Coach Adam Steele

Training Relays weeks By: Mike Cunliffe Head Coach Seattle Speed

Creative Workout Ideas

100/200m Training. Weekly Themes MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY POWER/SPE ED SPEED ENDURANCE ACTIVE RECOVERY POWER/SPE ED SPEED ENDURANCE.

Aerobic Endurance. DISTINCTION- Explain the advantages and disadvantages for each. MERIT- Describe training methods and how they improve performance.

TRAINING THEORIES FOR HURDLERS & SPRINTERS (60-800m)

METHODS OF TRAINING.

2.3 Principles and Methods of Training Examine the principles and methods of training in relation to a sporting activity.

GCSE Physical Education Methods of Training

400 Meter Training Tuesday – Work Capacity to Comp Specific

Cardio-Respiratory Endurance (CRE)

 Makes the body more efficient  Makes the body better able to perform certain tasks  Can make the human machine more effective  We can run faster,

Types of Training- Aerobic/Anaerobic, Flexibility

TRAINING PRINCIPLES AND METHODS. Brainstorm: TRAINING –Why is training important? –How do you know that training works? –Why are world records continuously.

Specific training methods. Continuous Training Is training without stopping for a rest. The performer maintains the same speed and intensity throughout.

Energy System Development PETH42. Observe People in the Cardio Room Leisure Jog on the treadmill Reading the paper while on bike Watching news on eliptical.

DIFFERENT WAYS TO TRAIN There are 5 principle training methods: 1.INTERVAL TRAINING 2.CONTINUOUS TRAINING 3.FARTLEK TRAINING 4.CIRCUIT TRAINING 5.WEIGHT.

Distance Training Athletic Development so distance runners become Complete Track and Field Athletes By Jason Saretsky The William W. “Bill” McCurdy Director.

Bigger, Faster, Stronger Achievement Standard Credits TRAINING METHODS - CONTINIOUS TRAINING -

November 11 th,  5P’s of Training Plans  Proper Planning Prevents Poor Performance  Road Maps  Would you ever drive a thousand miles without.

Conditioning for Speed Athletes: The Dirty Little Secret of Endurance Training Mike Cunningham Division Manager, Gill Athletics

2.5 & 2.6 Methods of Training Learning objectives To understand the different methods of training To explain how to overload these methods of training.

TRAINING 800M RUNNERS: XC TO TRACK

The Jack of All Trades: A Solution to the Sprint/Jump Conundrum

By Brent Bailey Head Cross Country, Track and Field Coach At Kansas Wesleyan University Level II USATF Endurance Coach.

TRAINING THE ‘COMPLETE’ DISTANCE RUNNER Marc Burns University of Missouri Head Coach Cross Country Assistant Coach Track & Field

Coaching Distance runners. Warm up is important Becomes extra conditioning minute running Static stretching Dynamic stretching Short sprints at.

 I will be able to identify various training principles.  I will be able to identify various training methods.  I will be able to identify three energy.

PRINCIPLES OF TRAINING PRINCIPLES OF TRAINING SPECIFICITY PROGRESSIVE OVERLOAD FREQUENCY INTENCITY DURATION INDIVIDUALITY DIMINISHING RETURNS.

SPORTS MEDICINE 30 PERSONAL FITNESS 30 CARDIOVASCULAR TRAINING REC 3025.

Training Theory. Topics Macro Approach to Speed Development Year broken down into 3 periods –General Prep –Specific Prep –Competition Period Within each.

Building the Track and Field Athlete.  Lack of experience Most of our athletes have no prior knowledge or experience unless they competed in Middle School.

All things performance related © Copyright 2015 Swimiant IAN TURNER.

1. To know and describe the six different training methods 2. To know which sports and activities each is most suited to 3. To understand their relationships.

Speed Development for Endurance Athletes. Speed is an essential component for all endurance events.

Cardio-respiratory Endurance

Cross Country Training that Transfers to a Successful Track Season 6/17/2016.

Year 10 G.C.S.E- Training Methods Mr. P. Griffiths.

Presentation by Tom Schwartz - Tinman endurance Coaching LLC

SPORTS MEDICINE 30 PERSONAL FITNESS 30

Aerobic Endurance Training

Track & Field Technical Certification

Workouts: Effectively Meeting the Demands of a Distance Race

Training Why, When, How.

Training Methods & Training Principles

STRONGER, FASTER, MORE POWERFUL

Dead Period RUNNING WORKOUT PROGRAM.

Principles of Training

The Spectrum of 400-meter training

Training Philosophies & Periodization for Distance Runners

The Speedy middle distance runner

Presented by: Dave Burgess USA Triathlon L2 Coach, USA Cycling L2

Training Methods.

LINCOLN PATRIOT SPRINTS & RELAYS

STRONGER, FASTER, MORE POWERFUL

400 Meter Training Thursday – Work Capacity to Speed Endurance

SPORTS MEDICINE 30 PERSONAL FITNESS 30

Types of training programs and periodization

The Science of Training

Presentation transcript:

Sprint Training Plan for Success 4/17/2017 Sprint Training Plan for Success Minnesota Track & Field Coaches Clinic January 24, 2004 Steve Mathre University of St. Thomas Mel Rosen’s story

Preview A. Plan the Season B. Define Workouts types 4/17/2017 A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts

Plan the Season Conference Emphasis State Emphasis X March April May 4/17/2017 1 2 3 4 5 6 7 8 9 X March April May Conference Emphasis 1 2 3 4 5 6 7 8 9 10 11 12 X March April May June State Emphasis

Plan the Season Result of Proper Training Ideal Result 4/17/2017 Result of Proper Training Ideal Result Higher level of Fitness Fitness base line

Plan the Season Result of Proper Training Training too easy 4/17/2017 Result of Proper Training Training too easy Higher level of Fitness Fitness base line

Plan the Season Result of Proper Training Training too hard 4/17/2017 Result of Proper Training Training too hard Higher level of Fitness Fitness base line Reduced Fitness Over training

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 2 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 2 3 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) 1 2 3 4 Week

Plan the Season 4/17/2017 Periodization Stair Step our way to Fitness (basic model) Volume - “how far” Intensity – “how fast” 1 2 3 4 5 6 7 8 Week

Plan the Season Periodization Using Volume 4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) 1 Week

Plan the Season Periodization Using Volume 4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) Week 2 6 x 300m (1800m) 1 2 Week

Plan the Season Periodization Using Volume 4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) Week 2 6 x 300m (1800m) Week 3 7 x 300m (2100m) 1 2 3 Week

Plan the Season Periodization Using Volume 4/17/2017 Periodization Using Volume Sample workout progression Week 1 5 x 300m (1500m) Week 2 6 x 300m (1800m) Week 3 7 x 300m (2100m) Week 4 6 x 300m (1800m) 1 2 3 4 Week

Plan the Season Periodization Using Intensity 4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% 1 Week

Plan the Season Periodization Using Intensity 4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% Week 2 5 x 300m @ 79% 1 2 Week

Plan the Season Periodization Using Intensity 4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% Week 2 5 x 300m @ 79% Week 3 5 x 300m @ 83% 1 2 3 Week

Plan the Season Periodization Using Intensity 4/17/2017 Periodization Using Intensity Sample workout progression Week 1 5 x 300m @ 75% Week 2 5 x 300m @ 79% Week 3 5 x 300m @ 83% Week 4 5 x 300m @ 85% 1 2 3 4 Week

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Plan the Season 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X General Preparation ½-1/3 of training year High volume, low intensity Special Preparation ¼ of training year High volume, high intensity Competition 1/5-1/4 of Training Year Low volume, high intensity

Preview A. Plan the Season B. Define Workouts types 4/17/2017 A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts

Sprint Training Objectives Make the limbs move faster 4/17/2017 Objectives Make the limbs move faster Neuromuscular stuff

Speed 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X

Speed Speed (Nervous System) X March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed (Nervous System)

Speed 4/17/2017 Speed Energy System Anaerobic Alactic (ATP-CP) Type Intensity 90-100% Distance Run Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets

Speed 4/17/2017 Speed Energy System Anaerobic Alactic (ATP-CP) Type Intensity 90-100% Distance Run 20-60m Reps/ Set Number Sets Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets

Speed 4/17/2017 Speed Energy System Anaerobic Alactic (ATP-CP) Type Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set Distance in Session Recovery/ Reps Recovery/ Sets

Speed 4/17/2017 Speed Energy System Anaerobic Alactic (ATP-CP) Type Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session 300-600m Recovery/ Reps Recovery/ Sets

Speed 4/17/2017 Speed Energy System Anaerobic Alactic (ATP-CP) Type Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session 300-600m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Acceleration Speed X Speed March April May June 4/17/2017 1 2 3 5 6 7 8 9 10 11 12 March April May June X Acceleration Speed Speed

Speed X Speed March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Acceleration Speed Barriers Imprint Speed Starts 4 x falling start 4 x 20m blocks 4 x 30m blocks Ins / Outs Fly’s 3 (3 x Ins & Outs) 3 (3 x 40m Fly’s) 20m build / 15m in / 10m out / 15m in 20m build / 40m Fly / Speed

Speed Endurance Speed Endurance Speed X March April May June Speed End 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Speed Speed End Speed

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session 300-600m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session 300-600m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 Number Sets 4-5 Distance in Set 80-120m Distance in Session 300-600m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 2-3 Number Sets 4-5 2-5 Distance in Set 80-120m Distance in Session 300-600m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 2-3 Number Sets 4-5 2-5 Distance in Set 80-120m 150-600m Distance in Session 300-600m 300-1200m Recovery/ Reps 3-5 min Recovery/ Sets 6-8 min

Speed Endurance 4/17/2017 Speed Speed Endurance Energy System Anaerobic Alactic (ATP-CP) Type Speed Speed Endurance Intensity 90-100% Distance Run 20-60m 60-150m Reps/ Set 2-4 2-3 Number Sets 4-5 2-5 Distance in Set 80-120m 150-600m Distance in Session 300-600m 300-1200m Recovery/ Reps 3-5 min 2-5 min. Recovery/ Sets 6-8 min 8-10 min.

Speed Endurance Speed Endurance Speed X March April May June 4/17/2017 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Speed

Speed Endurance Speed Endurance Speed X March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance 3(60, 80, 100m) 3 x130m 3 x100m 2 x 150m 1 x 130m Speed Increase distance over time

Speed Endurance Speed Endurance Speed X March April May June Speed End 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Speed Speed End Speed

Sprint Training Objectives Make the limbs move faster 4/17/2017 Objectives Make the limbs move faster Neuromuscular stuff

Sprint Training Objectives 4/17/2017 Objectives Make the limbs move faster, for a longer time. Energy Systems stuff

Aerobic Work X 200m-400m Specific March April May June Extensive Temp 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Temp Speed Endurance Speed 200m-400m Specific

Aerobic Work 4/17/2017 Type Speed Speed Endurance Extensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Aerobic Work 4/17/2017 Type Speed Speed Endurance Extensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Aerobic Work 4/17/2017 Type Speed Speed Endurance Extensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Aerobic Work 4/17/2017 Type Speed Speed Endurance Extensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 1400m-4000 Recovery/ Reps 1.5-3min 2-5 minutes Recovery/ Sets 8-10min 8-10 minutes

Aerobic Work 4/17/2017 Type Speed Speed Endurance Extensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Extensive Tempo Continuous Tempo Intensity 90-100% 40-79% -long 40-60% Distance Run 20-60m 60-150m Varied Long Reps/ Set 3-4 2-5 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 1400m-4000 Recovery/ Reps 1.5-3min 2-5 minutes 30”90 sec. Recovery/ Sets 8-10min 8-10 minutes 2-3 min.

Aerobic Work Speed Endurance Speed X March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Speed Endurance Speed

Aerobic Work Speed Endurance Speed X March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Aerobic Capacity Recovery 5 x 400 @ 70 % Recovery: 90 seconds Speed Endurance Speed 1-1-2-1 @ 65% 1-2-1-1 2-1-1-1 - = 50m walk

Aerobic Work Speed Endurance Speed X March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Speed Endurance Speed

Bridge the Gap Speed Endurance Speed X Aerobic Mixed March April May 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80%) Speed Endurance Speed Aerobic Mixed

Bridge the Gap 4/17/2017 Type Speed Speed Endurance Intensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m Up to 600m Long Reps/ Set 3-4 2-5 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Bridge the Gap 4/17/2017 Type Speed Speed Endurance Intensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m Up to 600m Long Reps/ Set 3-4 2-5 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Bridge the Gap 4/17/2017 Type Speed Speed Endurance Intensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m > 80m Up to 600m Long Reps/ Set 3-4 2-5 Varied 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 800-2800m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Bridge the Gap 4/17/2017 Type Speed Speed Endurance Intensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m > 80m Up to 600m Long Reps/ Set 3-4 2-5 Varied 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 800-2800m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Bridge the Gap Speed Endurance Speed X 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80%) Speed Endurance Speed Countdown in pace 6 x 200m (1200m) 200m @ 29 seconds 200m @ 28 200m @ 27 200m @ 26 200m @ 25 200m @ 24

Bridge the Gap Speed Endurance Speed X 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Speed Endurance Speed Countdown in pace 6 x 200m (1200m) 200m @ 29 seconds 200m @ 28 200m @ 27 200m @ 26 200m @ 25 200m @ 24 Cut down in volume Drop Ladder (1200m) 500m 400m 300m

Bridge the Gap Speed Endurance Speed X 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Speed Endurance Speed Countdown in pace Week 1 6 x 300m (1800m) Week 2 7 x 300m (2100m) Week 3 8 x 300m (2400m) Countdown: 46, 46, 45, 45, 44, 44, 43, 43 sec. 2 minute recovery

Bridge the Gap Speed Endurance Speed X Aerobic Mixed March April May 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80+%) Speed Endurance Speed Aerobic Mixed

Get Specific Speed Endurance X March April May June 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo (70%) Intensive Tempo (80+%) 200 Types Special Endurance I (95+%) 400 Types Special Endurance II (95%) Speed Endurance Speed “The Real Deal”

Get Specific 4/17/2017 Type Speed Speed Endurance Intensive Tempo Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m > 80m Up to 600m Long Reps/ Set 3-4 2-5 Varied 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 800-2800m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Get Specific 200m Types 400m Types 4/17/2017 Type Speed Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m Up to 600m Long Reps/ Set 3-4 2-5 6-12 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 600-4000m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes 200m Types 400m Types

Get Specific 4/17/2017 Type Speed Speed Endurance Special Endurance I Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m 150-300m 300-600m Up to 600m Long Reps/ Set 3-4 2-5 6-12 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 600-4000m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Get Specific 4/17/2017 Type Speed Speed Endurance Special Endurance I Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m 150-300m 300-600m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 1 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 600-4000m Recovery/ Reps 1.5-3min 2-5 minutes 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes

Get Specific 4/17/2017 Type Speed Speed Endurance Special Endurance I Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m 150-300m 300-600m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 1 Distance in Set 80-120m 150-600m 300-1200m Very Long Distance in Session 400-600m Same 600-4000m Recovery/ Reps 1.5-3min 2-5 minutes 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Get Specific 4/17/2017 Type Speed Speed Endurance Special Endurance I Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m 150-300m 300-600m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 1 Distance in Set 80-120m 150-600m 300-1200m Very Long Distance in Session 400-600m Same 600-4000m Recovery/ Reps 1.5-3min 2-5 minutes 10-15 minutes 15-20 min. Full 30”-5 min. 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 3-10 minutes

Plan the Season Speed Endurance X March April May June Extensive Tempo 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Special Endurance I Special Endurance II Speed Endurance Speed

Plan the Season Speed Endurance X March April May June Extensive Tempo 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Special Endurance I 3 x 250 @95% Recovery: 10 minutes Special Endurance II 2 x 350m @ 95% Recovery: 20 min. Speed Endurance Speed

The Road Map 4/17/2017 Type Speed Speed Endurance Special Endurance I Energy System Anaerobic Alactic (ATP-CP) Anaerobic lactic Mixed Shared system Aerobic Type Speed Speed Endurance Special Endurance I Special Endurance II Intensive Tempo Extensive Tempo Continuous Tempo Intensity 90-100% 80-90% 60-70% 40-60% Distance Run 20-60m 60-150m 150-300m 300-600m Up to 600m Long Reps/ Set 3-4 2-5 1-5 1-3 6-12 6-30 Number Sets 3-4(5) 2-3 Distance in Set 80-120m 150-600m Very Long Distance in Session 400-600m 300-1200m 300-1000m 600-1800m 600-4000m Recovery/ Reps 1.5-3min 2-5 minutes 10-12 min. (near full) 20-30 min. Full 3-5’ (Pulse 110-115) 2-3’ (Pulse 125) Recovery/ Sets 8-10min 8-10 minutes 10-15 minutes 15-20 min. Full

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day M T W TH F S Speed Endurance Extensive Tempo Regeneration Special Endurance II Race Modeling Recovery Speed Gun Starts Meet Off 3 x 200m 3 x 150m @ 90% Rec:5-10 min 1-1-1-2 1-1-2-1 1-2-1-1 @ 65% Rec:50m 2 x 350M @ Race Pace Rec: Full Strides on grass. 3 x 30m 3 x 40m @ full Rec: 3/5

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day M T W TH F S Speed Extensive Tempo Special Endurance II Recovery Speed Endurance Meet Off Special Endurance

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc)

Training Do’s and Don’ts 4/17/2017 Combine like themes M T W TH F S Speed Endurance Intensive Tempo Speed Recovery Meet Off Plyometrics Strength Straining 100m jogging A skips Strides on grass.

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance

Training Do’s and Don’ts 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Acceleration all season

Training Do’s and Don’ts 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Speed Endurance Acceleration Speed Speed

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance Use 3’/5’ recoveries for speed work

Training Do’s and Don’ts 4/17/2017 Strive for one objective per day Combine like themes (speed-plyo’s, etc) Speed is the sprinter’s foundation Never leave acceleration work Develop Acceleration – Speed – Speed Endurance Use 3’/5’ recoveries for speed work Fire up CNS with speed the day before competition

Training Do’s and Don’ts 4/17/2017 Fire CNS the day before competition M T W TH F S Speed Gun Starts Meet Off 3 x 30m 3 x 40m @ full Rec: 3/5

Training Do’s and Don'ts 4/17/2017 Never three speed days in a row M T W TH F S Speed 2 (3 x 50m) @ full Rec: 3/5 min Speed Gun Starts Meet Off

Training Do’s and Don'ts 4/17/2017 Never three speed days in a row M T W TH F S Speed 2 (3 x 50m) @ full Rec: 3/5 min Speed Gun Starts Meet Off

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed on the same day M T W TH F S Speed Below 60m’s Meet Speed Endurance Above 60m’s

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus

Training Do’s and Don’ts 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Intensive Tempo Special Endurance I Special Endurance II Speed Endurance Speed

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability

Training Do’s and Don’ts 4/17/2017 1 2 3 4 5 6 7 8 9 10 11 12 March April May June X Extensive Tempo Aerobic Capacity Recovery 5 x 400 @ 70 % Recovery: 90 seconds Speed Endurance Speed 1-1-2-1 @ 65% 1-2-1-1 2-1-1-1 - = 50m walk

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work

Training Do’s and Don'ts 4/17/2017 After hard race specific days or competitions, use Ext. Tempo to recover from the Lactate work M T W TH F S Special Endurance II Race Specific Extensive Tempo Aerobic Capacity Recovery Hard / Easy

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls

Training Do’s and Don’ts 4/17/2017 Speed 4 x 50 Ins & Outs @ full 3 (6 x hurdle hops) (plyometrics) 4 x 50 Ins & Outs @ full 2 (5 box hops) (plyometrics) Recovery: 3 / 5 minutes Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls Sprint year around

Training Do’s and Don’ts 4/17/2017 Speed Endurance kills speed when done on the same day Need four weeks to adapt to new stimulus Develop aerobic system for recovery ability Use Ext. tempo to recover from Lactate work Speed/power workouts stop when power output falls Sprint year around When in doubt recover/rest

Review A. Plan the Season B. Define Workouts types 4/17/2017 A. Plan the Season B. Define Workouts types C. Place Workouts within the Season D. Training Do’s and Don’ts

Contact Information 4/17/2017 Steve Mathre University of St. Thomas samathre@stthomas.edu 651-962-5915