3000 Steeplechase Training - Athletic preparation

The specialist of the 3000m run with hedges has some peculiar characteristics compared to the short and / or prolonged middle distance runner; these are:

1. Possess a "high VAmax, comparable to that of a prolonged middle-distance runner who practices 5,000m, and at the same time a race speed that corresponds to 95% of the VAmax itself (see calculation of the VAmax)
2. Possess a strength capacity similar to that of the short middle-distance runner who practices 1500m, useful for overcoming obstacles and the coast (n ° 35)
3. Possess high coordination skills to have the lowest possible energy expenditure to overcome obstacles
4. Possess a great sense of rhythm to keep the race speed high; obviously this is not the same rhythmic sense necessary for obstacle courses (hs) of athletics, compared to which the hedges seem almost totally arrhythmic. speed in relation to the competition of the opponents (with whom he is in close contact), perfectly evaluating the best method to overcome the barriers.

The technique for overcoming the barriers is the same as for obstacle courses even if the hedge runner passes higher than the "fast" hurdler; the step is also different, since there is no possibility of calculating the amplitude and frequency of the step to be used. among the hs. The hedger must be able to effectively cross barriers with both lower limbs.
A separate discussion should be made regarding overcoming the riviera, which requires an attack technique with the foot resting on the beam and a "greater acceleration than the other hedges, moreover, the support foot makes contact with the whole plant, the knee load-bearing reaches 90 °, while the next thrust is performed when the hips exceed the vertical of the body MA always in absolute decontraction and without seeking a too long flight phase (excessively traumatic in support). It is therefore quite different from the technique used for speed obstacles.

Schedule of races with hedges of athletics

The scheduling of athletics steeplechase runs is similar to that for extended middle distance, with some minor changes:

1. Obstacles are present in all phases of the year and, at the same time, ALL the plausible situations (distances, steps, etc.) that can likely occur in the race must be reproduced.
2. Among the specific exercises, those on speed variations assume greater importance
3. Among the strength exercises, plyometric ones will find more space, in analytical form, with natural load or small overloads, and in synthetic form with the competition tool
4. The specific technical exercises must be performed in conditions of fatigue.

Summary table of training for athletics steeplechase races

ORGANIZATION OF THE ANNUAL MACRO CYCLE Quality to train Introductory period 1/10 - 31/10 1st fundamental period 1/11 - 31/1 2nd fundamental period 1/2 - 30/4 Pre-competitive period 1/5 - 31/5 Competitive period 1/6 - 15/9 Transition period 16/9 - 30/9 Aerobic endurance Slow pace running up to 60 ", medium-extensive running up to 45" and medium pace running up to 40 "(90% SA) Slow pace run up to 80 "(75% SA), medium-extensive pace run up to 60" (87% SA), medium pace run up to 15km (93% SA), progression medium up to 15km, medium alternating up to 16km (4km extensive + 4 medium-fast) and Fartlek with long variations up to 15km (2-3km with 1km slow recovery) Slow pace run up to 80 "(80% SA), medium-extensive pace run up to 12km (95% SA), medium to fast pace progression run up to 12km, Fartlek with mixed variations up to 15km ( 4-3-2-1km, with 1km at a slow pace) Slow pace and progression run up to 60 ", medium pace run up to 12km, medium pace run with short variations (30-50m) of speed up to 10km, Fartlek with short variations (200m - 1km, same distance recovery at a slow pace) up to 15km Slow Paced Run, Medium Paced Run, and Mixed Fartlek Slow paced run, Fartlek with free variations Aerobic power Long repeated tests at speeds slightly above the threshold Average repeated tests at threshold speed Repeated tests at threshold speeds and repeated tests at VAmax, even with speed variations repeated tests at VAmax even with speed variations Speed ​​resistance Repeated tests over short distances in the 2nd part of the period Series of repetitions over distances between 60-100m Series of repetitions over distances between 80-150m Aerobic power / lactic capacity Repeated tests at speeds between SA and VAmax; eg .:
1x3000m +
3x2000m +
1x1000m
fast in cross - breaks 3 "
OR
1x2000m +
1x1500m +
1x2000m +
1x1500m +
1x1000m
breaks 3 " Repeated tests at constant speed and repeated tests with speed variations Lactacid resistance Repeated tests or series of repetitions over distances of 300-1200m at speed = or higher than VAmax even with obstacles Repeated tests or series of repetitions over distances of 400-600m at speeds higher than VAmax and race rhythms with obstacles Power General pre-athletics with natural load and with muscle-building machine, skip and springing with natural load, rope, rebounds between low hs Extensive circuit training and with muscle training machines, continuous ½ squat - with countermovement - with contrast jumps, jumps over short and long distances, frequency and amplitude running, uphill running, skip with ankle braces, springing with overload, rope, rebounds between hs and plyometry Extensive circuit training modified with light overloads, continuous ½ squat - with countermovement - with contrast jumps increasing the volume, jumps over short and long distances, stroke in frequency and amplitude, uphill running, skip and springing with natural load, rope, rebounds between hs and plyometry General pre-athletics with natural load and with muscle-building machine, continuous ½ squat - with countermovement - with contrast jumps in the 1st phase of the period, long distance jumps, frequency and amplitude running, uphill running and with weighted belt and skip - springing with natural load General pre-athletics with natural load, skip and springing with natural load and rebounds between obstacles General natural load pre-athletics Technique Gaits Gaits - Impulse exercises and analytic exercises with obstacles Running technique, frequency / amplitude exercises and synthetic exercises with obstacles over various distances Frequency / amplitude exercises, synthetic exercises with obstacles over various distances and race rhythms with obstacles Running technique, frequency / amplitude exercises, synthetic exercises with obstacles over various distances and race rhythms with obstacles

Bibliography:

The Handbook of the Athletics Coach - First part: general information, races and walking - Study & Research Center - pag. 69-84.