Tag Archives: acceleration

The Preparation Season Part 2

The Preparation Season Pt. 2

 

Last time we ended Part 1 talking about preparing by setting up a plan and making sure that we can adjust to changes as time moves along. The one who can change quickly is usually the one who is the most successful. Having an overall plan for anything is important and what’s equally important is what goes into that plan.

 

Since we are still dealing with the preparation season, we will now dive into the training plan to get the athletes ready to train or what is more commonly known as pre-season or conditioning. During this time of year, as far as track and field training is concerned, we have a variety of focus. Knowing full well that most athletes didn’t do much of anything during the summer, we have to approach the conditioning period with caution. We can’t do too much too fast or else the athletes will always either be injured or unable to complete any workouts and the last thing we want is for athletes doubting their abilities! Mental preparation is just as, if not more, important as physical preparation. The reason being is that the mind will give way and set the precedent for how the body will perform and react to certain situations. So, while we are preparing workouts for our athletes, let’s remember that patience is a virtue and being able to finish a workout can and will do wonders for our athletes confidence level.

 

Now that we know the conditioning workouts don’t have a need to be too hard since we are only preparing the athletes to train, we can begin to write workouts based on the strengths and weaknesses of the athletes. From what I’ve seen over the past years as a coach is that many athletes come back to school from having an entire summer of sitting on the couch, laying in the bed or working at a summer job with very little time for fun or training, so the weakness spectrum covers all biomotor abilities. They lack everything from speed, strength all the way to coordination and flexibility and all of these need to be addressed all the time. The key is learning how to design workouts that address all of these components at the same time.

 

Now, how do we write these workouts that challenge the athlete while making it manageable enough for them to finish the workout? Well that’s where years of experience comes in along with some mentors who can guide you and make sure that you aren’t just making your athletes vomit everyday and getting nothing out of them at the same time.

 

I want to address everything in a week from speed/acceleration, special strength, aerobic capacity, strength, power development and endurance along with flexibility and coordination. So here’s how I would set up the first week of training:

 

Monday: Warm up (the warm up should address all biomotor abilities)

-Standing Long Jump, Standing Triple Jump 2/3×5 (Power Development/Starting strength)

-6x30m Accelerations – Crouch start. Rest: 3’ b/w reps (30 Abs b/w reps)

-4×6 Hurdle Hops, Frog Hops, Low intense bounds

-Cool down

 

Tuesday: Warm up

-Hurdle Mobility (walkovers, right leg lead/left leg lead, 2 up-1 back, Under-Unders) 2x8H

-General Strength Circuit

-2x10x100m. B-16 sec, G-18 sec. Rest: 30 sec b/w reps; 3 min b/w sets

OR you can do 10x100m and use the general strength circuit part of the cool down

-Cool down (ice bath for 15 min)

 

Wednesday: Warm up

-General strength (more than likely a circuit that doesn’t involve any running)

-Cool down

 

Thursday: Warm up

-Hurdle Mobility (same as Tuesday) 2x8H (every drill twice over 8 hurdles)

-Standing Long Jump, Standing Triple Jump 2/3×5

-2x4x30m (or 8x30m) Accelerations – Crouch start. Rest: 3’ b/w reps (30 Abs b/w reps)

-4×6 Hurdle Hops, Frog Hops, Low intense bounds (straight leg, bent leg)

-Cool down (ice bath for 15 min)

 

Friday: Warm up

-3/4x20m Accelerations (working technique – can be part of the warm up)

-6-8x200m. B-30-32 sec, G-34-36 sec. Rest: 2-3’ b/w reps

(of course these speeds depend on the level of athlete you coach!)

-Cool down

 

Saturday and Sunday: Complete Rest

 

I would do this for 3 more week while raising the volume to accommodate the growing adaptation of the athletes and to make sure that they are being challenged each week.

 

Training design isn’t hard and neither is preparing, it’s just knowing what goes where, how and why. Once you figure those out and the more workouts you have in your arsenal, then it just becomes a matter of which route to take to get the athletes (and yourself) better.

 

Continue in knowledge my friends!

 

Charone

Training for Speed Part 2

Last time in Part 1 we talked about training for speed and I gave the scientific evidence of how the energy systems work, the limits of each energy system that’s involved in speed training and how the set up of the beginning stages of training should be. 

This time we’re getting down to the nitty gritty! Prime grade A examples of how to design a program to help athletes get faster. 

This sample speed training program is over a period of 4 weeks (4 microcycles). This is the kind of program I would use within the general preparation period. If you notice, the athlete would only go up to 30 meters and there is a reason for that; the reason being, the athlete should not move up past a certain level without first mastering the current or previous level as it is with all things. Remember to increase the intensity and volume every week when following the principles of overloading; the athlete will make gains in strength when he/she works at a greater volume and intensity to which they are accustomed to. Speed/Acceleration training should be a year round session in any speed training program to allow for the actualization of speed work or to see the athlete reproduce the desired result 80% or more of the time. Without stabilization (continuing to train speed twice a week year round) actualization cannot occur. Give these workouts a try, vary them according to the athlete, make them fit for your group and watch your athletes improve like never before. 

Week 1; Day 1

Speed Warm up

5x20m. Rest 2-3 min

*focus on explosiveness, low heel recovery, punch the knees forward, push back*

5x30m. Rest 3 min

Total volume: 250 meters

*focus on forceful drive of the arms, everything down*

5-10 minute cool down

 

Week 1; Day 4

Speed Warm up

 *lower the volume from the previous speed day*

4x20m. Rest 2-3 min

4x30m. Rest 3 min

*continue to focus on explosiveness, low heel recovery, pushing back*

Total volume: 200 meters

10 minute cool down

 

Now we are going to increase the volume from the previous week

 

Week 2; Day 1

Speed Warm up

2x5x20m. Rest 2-3 min between reps, 8 min between sets

5x30m. Rest 3 min

*focus on pushing back, staying patient*

Total volume: 300 meters

5-10 minute cool down

 

Week 2; Day 4

Speed Warm up

*lower the volume from the previous speed day*

6x20m. Rest 2-3 min

4x30m. Rest 3 min

*focus on staying patient, push-push-push*

Total volume: 240 meters

10 minute cool down

 

And, again, we will gradually increase the volume to allow for adaptation

 

Week 3; Day 1

Speed Warm up

6x20m. Rest 2-3 min

2x4x30m. Rest 3 min between reps, 8 min between sets

*continue to cue proper technique, toe up, knee up, heel up*

Total volume: 360 meters

10 minute cool down

 

Week 3; Day 4

Speed Warm up

*lower the volume from the previous speed day*

6x20m. Rest 2-3 min

6x30m. Rest 3 min

*continue to cue proper form and technique, pushing off the line, everything down*

Total volume: 300 meters

5-10 minute cool down

 

Continue to increase the volume and intensity

 

Week 4; Day 1

Speed Warm up

6x20m. Rest 2-3 min

2x5x30m. Rest 3 min between reps; 8 min between sets

*focus on being powerful not quick, pushing down, everything down*

Total volume: 420 meters

10 minute cool down

 

Week 4; Day 2

Speed Warm up

*lower the volume from the previous speed day*

2x5x20m. Rest 2-3 min between reps; 8 min between sets

5x30m. Rest 3 min

*everything down, low heel recovery for at least 4 steps, powerful is key, not quickness*

Total volume: 350 meters

5-10 minute cool down

There it is and remember this is only 4 weeks! Imagine what the other weeks look like!!! Hmmm……..! Lol. We’ll get into that next time!

Continue in knowledge my friends!

 

Charone