«Single periodization of training in fast runs
1st PREPARATORY PERIOD - FUNDAMENTAL PERIOD 1 - means to be used in the weekly micro-cycle
Explosive strength and elastic explosive
- ½ Continuous and fast squat: 4 sets of 6-8 reps at 100-200% of body weight
- Continuous deep bend (thigh parallel to the ground): 4 sets of 5 reps up to 200% of body weight
- Deep bend jump from standing: 4 sets of 4-5 reps starting at 100% of body weight (for juniors 50-80% of body weight)
- Deep bend jump from standing: 4 sets of 4-5 reps starting at 50% of body weight (for juniors 20-40% of body weight)
- ½ Continuous squat jump: 6 sets of 6-8 reps at 100% body weight
- ½ Continuous squat jump: 6 sets of 6-8 reps at 50% of body weight
- Barbell skip: 4 sets of 50 touches or 2 sets of 80 touches with semi-lifting of the lower limbs
- Springing of the forefoot: to be carried out on one limb at a time, two sets per leg starting with natural load up to 20-30 reps, to reach 50-60 reps and possibly with an overload of 20% of body weight.
Special and specific strength
- Reactive leaps over obstacles: 50-60 reps
- Climb: in this cycle they can be used at the discretion of the coach according to individual needs; 2 sets of 4 * 30m with breaks of 3-4 "between reps and 6" between sets + 4-5 * 50m with breaks of 4-5 ". Towing can also be used in case of rain
- Skip: 2-3 series 100-120 touched with possible subsequent use of the anklets up to 1 * 200 touched.
Running specific exercises
Rapid running exercises: 4-5-6 * 100m favoring the number of touches and NOT the speed.
Race tests
Tests between 60 and 300m at an intensity of around 90% for the short ones and 80% for the long ones; Eg: 4 * 60m, 3 * 80m, 2 * 150m, 1 * 300m, with the aim of improving the mechanics of the race .
Acceleration and sprint exercises
Sprints standing, moving and stationary: 15-20 * 30m.
1st PREPARATORY PERIOD - FUNDAMENTAL PERIOD 2 - means to be used in the weekly micro-cycle
Explosive strength and elastic explosive
- ½ Continuous and fast squat: 4 sets of 6-8 reps at 100-200% of body weight
- Continuous deep bend (thigh parallel to the ground): 4 sets of 5 reps up to 200% of body weight
- Deep bend jump from standing: 6 sets of 4-5 reps starting at 100% of body weight (for juniors 50-80% of body weight)
- Deep bend jump from standing: 6 sets of 4-5 reps starting at 50% of body weight (for juniors 20-40% of body weight)
- ½ Continuous squat jump: 6 sets of 6-8 reps at 100% body weight
- ½ Continuous squat jump: 6 sets of 6-8 reps at 50% of body weight
- Barbell skip: 3-4 sets of 50 touches or 2 sets of 80 touches with semi-lifting of the lower limbs
- Springing of the forefoot: to be carried out on one limb at a time, two sets per leg starting with natural load up to 20-30 reps, to reach 50-60 reps and possibly with an overload of 20% of body weight.
NB. For exercises a-b the loads must be progressively increased when the athlete is able to maintain the running time. The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.
Special force
- Reactive leaps over obstacles: 50-60 reps
- Skip: 2-3 series 100-120 touched with possible subsequent use of the anklets up to 1 * 200 touched
- Leaps: alternating and successive triples, quintuples, tenfolds up to a TOT of 50-60 reps.
Rhythmic running tests
Fast travel - large travel
Running progressives
Progressive over distances of 100m, reaching a high speed MA in the final stretch correlated with the training period.
Exercises of acceleration and sprint from the blocks
Sprint standing, moving and standing, and sprinting from blocks: 15-20 * 30m.
1st PREPARATORY PERIOD - SPECIAL PERIOD - means to be used in the weekly micro-cycle
Special force
- Reactive leaps over obstacles: 50-60 reps
- Leaps: alternating triples, quintuples and tenfold up to a TOT of 40 rep.
Rhythmic running tests
Fast travel - large travel
Speed tests
- Short tests sa 60 to 80m: intensity 95-100% for a TOT of 500m with 6 "recovery
- Medium - long trials: 93-95% intensity for a TOT of 600-700m with 8-10 "recovery.
Exercises of acceleration and sprint from the blocks
Sprint standing, moving and stationary, and sprinting from blocks: 15-20 * 30m (most from blocks).
2nd PREPARATORY PERIOD
At this point it is essential to exploit the effects of the training obtained through the first preparatory period, especially enhancing intensity, knowing that the descent of the load can ONLY be relative to the volume, which can also increase DURING the current cycle.
The rhythmic and technical exercises are then moved to the lightening or recovery cycle; during the regeneration period, rhythmic and medium-long resistance exercises must be carried out, to slow down the decrease in muscle efficiency without touching high speed peaks. In this period, running exercises, combined gaits and running tests must also be present.
In the second cycle, for endurance work it is necessary to restore a certain level of intensity, although it is often necessary to reduce (compared to the previous period) the total volume of training; to limit this small inconvenience, it may be useful to increase recoveries.
2nd PREPARATORY PERIOD - SPECIAL PERIOD - means to be used in the weekly micro-cycle
Explosive force and elastic explosive
- ½ Continuous squat (execution time of about 600 milliseconds): 6 sets of 3-5 reps increasing the load within each week, starting from -10% and ending with + 10% compared to the preparatory period
- Continuous jump deep bend: 6 sets of 6 rips with load from 50% to 100% of body weight, using the same progression as the previous exercise.
Special and specific strength
- Reactive leaps over obstacles: 50-60 reps
- Alternating jumps: triple, quintuple or triple and tenfold for a TOT of 50-60rips
- Sprint with tow: 5 * 30m with breaks of 3-4 "; immediately after, 5 * 30m without tow
- Sprint with tow: 5-8 * 30m with breaks of 3-4 "; immediately after, 10 * 30m without tow.
Progressives
6-8-10 progressive rips of 80m, starting from souplesse and increasing the speed constantly until reaching the maximum at the last 20m, previously indicated.
Speed resistance
60-80m tests: 60m in series of 3-4-5 reps, 80m in series of 2-3 reps, runs at 95%, making 16 to 20 reps with 2-3 "breaks for 60m, 3- 4 "for the 80m and 7-8" between the series, for a total of 800-1200m.
Lactate capacity
High intensity tests of 150-300m (85-90%) for a TOT of 1200-1500m. E.g .: 4 * 300m, or 300-200-300-200-300m, or 3 * 150 + 3 * 300m, or 100-150-200-300-200-150-100m with breaks of 8-12-15 " depending on the intensity.
2nd PREPARATORY PERIOD - PRE-COMPETITIVE PERIOD (elimination of force with overload) - means to be used in the weekly micro-cycle
Special and specific strength
- Reactive leaps over obstacles: 50-60 reps
- Alternating jumps: triple, quintuple or triple and tenfold for a TOT of 50-60rips
- Sprint with tow: 5-8 * 30m with breaks of 3-4 "; immediately after, 10 * 30m without tow.
Synthesis tests
Distances of 100-150m: detection of partials at 50m; 4-6 tests with 10 "break after 100m and 15" after 150m, with the possibility of increasing them as required.
Progressives
6-8-10 progressive rips of 80m, starting from souplesse and increasing the speed constantly until reaching the maximum at the last 20m, previously indicated.
Speed resistance
60-80m trials: 60m in sets of 3-4-5 reps, 80m in sets of 2-3 reps, runs at 95%, doing 16 to 20 reps with 2-3 "rests for 60m, 3- 4 "for 80m and 7-8" between sets, for a total of 800-1200m. The speed must increase and, in the event that the increase in intensity requires a decrease in the tests, the coach will decide which ones to delete.You can choose to increase the breaks to 3-4 "for 60m and 5" for 80m.
Lactate capacity
High intensity tests of 150-300m (> 90-95%) for a TOT of 1000-800m. Eg: 3 * 300m, or 300-200-300m, or 2 * 150-200-300m, or 100-150-200-300m with breaks of 12-15 ". NB. NEVER ELIMINATE THE 300m TRIALS.
Mixed speed resistance and lactic acid capacity
They merge into a "mixed training unit: short, medium and medium-long distances; eg: 5 * 60m + 4 * 80m + 150-200-300m, or 4 * 60m + 3 * 80m + 150-150-200m .
Exercises of acceleration and sprint from the blocks
Sprint standing, moving and stationary, and sprinting from blocks: distances of 30-60m (> from blocks than without); NB. In these workouts, the increase in intensity becomes decisive even by reducing the volume and increasing the pauses; the only part of training towards which an increase in volume is allowed is that inherent in fast resistance in SHORT trials, since for long ones it is very more important to highlight the "INTENSITY" of execution.
NB. In the first part of the competitive period of secondary competitions they must always continue training with synthesis tests AT LEAST once a week in order to convey the progression effects due to the first competitions.
Bibliography:
The Handbook of the Athletics Coach - First part: general information, races and walking - Study & Research Center - pag. 69-84.Other articles on "Double training periodization in fast runs - 100 and 200m"
- Single periodization of training in fast runs - 100 and 200m
- The technique of fast running in athletics
- The rhythm of the race in the training of fast races
- Strength training for fast track and field runs
- Speed and endurance training for fast track and field runs
- Single Periodization Training Fast Runs - 400 meters
- Double Periodization Training Fast Runs - 400 meters
