Typical examples of periodization in the fundamental, special and pre-competitive phases will be illustrated below, deliberately omitting the INTRODUCTION and AGONISTIC CALM OR TRANSITION phases, in order to streamline as much as possible an already sufficiently articulated, complex and detailed topic.
The periodization of training in fast runs 100 and 200m - single periodization
FUNDAMENTAL PERIOD 1 - means to be used in the weekly micro-cycle
Strength with overload: maximal, explosive and explosive elastic
- Squat: 4 sets of 5 reps at 100% to 200% body weight or with only one limb and 50% body weight
- 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): 5 sets of 5 reps up to 200% of body weight
- Bent-over gaits (limited spread): 5 sets of 12 reps at 50 to 100% of body weight
- Deep bend with springing: 5 sets of 6-8 reps, up to 100% of body weight
- Deep bend jump from standing: 4 sets of 4-5 reps starting from 50 to 100% of body weight (for juniors 50-80% of body weight)
- ½ Continuous squat jump: 4 sets of 6-8 reps starting from 50 to 100% of body weight
- 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 bcefg exercises the loads must be progressively increased when the athlete is able to maintain the running time or is able to reach the same height even with a higher load (trial). The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.
Skip: 2-3 series of 100-120 touches, with possible subsequent use of anklets, until reaching 1 * 200 touches.
Running rhythmic exercises
Quick stroke - large stroke; others ONLY if necessary.
Running tests over medium-long distances
Tests at 75% intensity for a TOT of 1200-1500m; eg., 4-5 repetitions of 300m, or 200-300-200-300-200m, with recoveries of 5-6 ". The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced from strength exercises with overload.
Acceleration, sprint and progressive exercises
Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final stretch but related to the conditions of the period; TOT 10-12-15 rip.
FUNDAMENTAL PERIOD 2 - means to be used in the weekly micro cycle (very similar to the fundamental period 1)
Strength with overload: maximal, explosive and explosive elastic
- Squat: 4 sets of 3 reps (or 5-3-5-3) from 100% to 200% of body weight or with only one limb and 50% of body weight
- 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): 5 sets of 5 reps up to 200% of body weight
- Bent-over gaits (limited spread): 5 sets of 12 reps at 50-100% of body weight
- Deep bend with springing: 5 sets of 6-8 reps, up to 100% of body weight
- Deep bend jump from standing: 4 sets of 4-5 reps starting from 50 to 100% of body weight (for juniors 50-80% of body weight)
- ½ Continuous squat jump: 4 sets of 6-8 reps starting from 50 to 100% of body weight
- 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 bcefg exercises the loads must be progressively increased when the athlete is able to maintain the running time or is able to reach the same height even with a higher load (trial). The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.
Special force
Skip: 2-3 series of 100-120 touches, with possible subsequent use of anklets, until reaching 1 * 200 touches.
Running rhythmic exercises
Quick stroke - large stroke; others ONLY if necessary.
Running tests over medium-long distances
Tests at 75% intensity for a TOT of 1200-1500m; eg., 4-5 repetitions of 300m, or 200-300-200-300-200m, with recoveries of 5-6 ". The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced from strength exercises with overload.
Acceleration, sprint and progressive exercises
Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final stretch but related to the conditions of the period; TOT 10-12-15 rips (the athlete has to run a lot!).
SPECIAL PERIOD 1 - means to be used in the weekly micro-cycle
Explosive force 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 repetitions up to 200% of body weight
- Deep bend jump from standing: 4 sets of 4-5 rips starting at 100% of body weight (for juniors 80% of body weight)
- ½ Standing squat with leap: 4 sets of 4-5 reps at 50% of body weight
- ½ Continuous squat jump: 4 sets of 6-8 reps starting at 100% of body weight
- Continuous jump deep bend: 4 sets of 6-8 reps at 50% of body weight
- 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, up to 50-60 reps and possibly with an overload of 20% of body weight.
Special and specific strength
- 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 of 100-120 touches with possible subsequent use of the anklets up to 1 * 200 touched.
Running rhythmic exercises
Quick stroke - large stroke; others ONLY if necessary.
Running tests over medium-long distances
Tests at 75% intensity for a TOT of 1500-1800m; for example, 5-6 repeats of 300m, or 200-300-200-300-200-300m, with recoveries of 5-6 ". The goal is to improve the running mechanics and compensate for the increase in viscosity muscle induced by strength exercises with overload.
Acceleration, sprint and progressive exercises
Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final stretch but related to the conditions of the period; TOT 10-12-15 rips (the athlete has to run a lot!).
SPECIAL PERIOD 2 - means to be used in the weekly micro-cycle
Explosive force 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 rips starting at 100% of body weight (for juniors 80% of body weight)
- ½ Standing squat with leap: 4 sets of 4-5 reps at 50% of body weight
- ½ Continuous squat jump: 4 sets of 6-8 reps starting at 100% of body weight
- Continuous jump deep bend: 4 sets of 6-8 reps at 50% of body weight
- 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 force
- Reactive leaps over obstacles: 50-60 reps
- Triple, alternating and successive jumps, alternating quintuples and tenfold jumps for a TOT of 50-60 reps
- Skip: 1 * 200 taps.
Running rhythmic exercises
Fast travel - large travel.
Running tests over medium-long distances
Tests at intensity of 80% for a TOT of 1200-1500m; for example, 4-5 repetitions of 300m, or 200-300-200-300-200m, with recoveries of 5-6 ". The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced by strength exercises.
Acceleration, sprint and progressive exercises
Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final stretch but related to the conditions of the period; TOT 10-12-15 rips (the athlete has to run a lot!).
SPECIAL PERIOD 3 - means to be used in the weekly micro-cycle
NB. In the warm-up, two or three times a week, you have to skip a maximum of 200 touches.
Special and specific strength
- Reactive leaps over obstacles: 50-60 reps
- Alternating jumps: triple, quintuple and tenfold for a TOT of 50rips, triple and fivefold for a total of 40 reps, triple and tenfold 3 + 3
- Sprint with tow: 5 * 30m with breaks of 3-4 "; immediately after, 5 * 20-30m 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 80m and 7-8" between the series, for a total of 800-1200m; the first 2 of each group (within 60m) must be run with weighted belts.
Lactate capacity
Tests of 150-300m at intensity from 85 to 90% for a TOT of 1200-1500m. Eg: 4 * 300m, or 300-200-300-200-300m, or 3 * 150m - 3 * 300m, or 100 -150-200-300-200-150-100m with breaks of 8-12-15 "varying in intensity.
PRE-COMPETITIVE PERIOD - 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
- Race jumped to 100m.
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 the 80m and 7-8" between the series, for a total of 800-1200m; the first 2 of each group (within 60m) must be run with weighted belts. The speed must increase and, in case the "increase of" intensity requires a decrease of the tests, it will be the coach to decide which ones to eliminate. 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. E.g .: 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 + 150-150-200 -300m, or 2 * 150-200-300m; the first 2 of each group (within 60m) must be run with weighted belts.
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 "Single Periodization of Training in Fast Runs - 100m and 200m"
- Speed and endurance training for fast track and field runs
- 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
- Double periodization of training in fast runs - 100 and 200m
- Single Periodization Training Fast Runs - 400 meters
- Double Periodization Training Fast Runs - 400 meters
