DOUBLE PERIODIZATION TRAINING FAST RUNS - 400 METERS - SPORT
Home / sport / 2021

Periodization of training in fast running athletics - 400m




1st PREPARATORY PERIOD - FUNDAMENTAL PERIOD 1 - means to be used in the weekly micro-cycle


Force with overload (explosive and explosive elastic)

  1. Continuous deep bend: continuous bends with horizontal thighs, 3 sets of 5 rips with load from 150% up to 200% of body weight
  2. ½ Continuous squat (time of each rip about 600 milliseconds): 3 sets of 6 reps at 100-200% of body weight
  3. Continuous jump deep bend: 3 sets of 6-8 rips with 100% body weight load at the first session and 50% at the second session
  4. ½ Continuous squat jump: 3 sets of 6-8 reps at 50% of body weight in the first session and 100% in the second
  5. 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 60-80 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; for exercises c-d, having constant loads, the HEIGHT of the jumps must be increased. The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.


Specific running exercises
Quick stroke - large stroke; others ONLY if necessary.


Special and specific strength

  1. Skip: 2-3 series of 150 touches up to series of max 200 touches (about 30 "" every 100 touches); 2 times a week
  2. Ascents: from 50 and 100m they are specific of explosive-elastic-cyclic-resistant mixed anaerobic, alactacid and lactacid strength; 1 to 2 per week
  3. 2 * 4 * 50m with breaks of 3 "-8" + 2-3 * 100m with breaks of 6-8 ", to get to 5 * 50m with breaks of 3-8" + 4-5 * 100m with breaks of 6 " -8 "
  4. 4 * 50m with breaks of 3-8 "+ 4 * 80m with breaks of 4-10" + 2 * 100m with breaks of 6-8 ", to get to 4 * 80 with breaks of 5-10" + 3-4 * 100m with breaks of 6-8 ".

Acceleration, sprint, progressive and stretch exercises
Sprint standing, moving and stationary (20-30m); progressives and stretches over distances of 100m (15-20) reaching speeds correlated to the period and such as to develop a technically more effective running mechanics than that used in endurance racing.


Continuous aerobic power

  1. Cross at constant speed: TOT 4-5km
  2. Cross in progression: TOT 4-5km.

Fractional aerobic power

  1. Tests on 300m for a total distance of 3500m, with breaks of 2-3 "; e.g .: 10-12 * 300m
  2. Tests from 300 to 600m for a total distance of 3500m, with breaks of 3-4 "; e.g .: 5-6 * 600m, or 6-7 * 500m, or 4 * 600m + 2 * 500m, or 4 * 600m + 3 * 400m, or 4 * 600m + 4 * 300m.
Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Elastic explosive and explosive force; exercises a-b Skip Aerobic power continues to Skip Elastic explosive and explosive force; exercises c-d-e Split aerobic power b Specific running exercises Go up to Go up b Progressive and / or lengthen Aerobic power continues to Continuous aerobic power b

 

1st PREPARATORY PERIOD - FUNDAMENTAL PERIOD 2 - means to be used in the weekly micro-cycle


Force with overload (explosive and explosive elastic)

  1. Continuous deep bend: continuous bends with horizontal thighs, 3 sets of 5 rips with load from 150% up to 200% of body weight. The "exercise" must be performed with such dynamism as to allow a rapid inversion of the movement and a continuous succession; the execution time fluctuates around 800 milliseconds
  2. ½ Continuous squat (time of each rip about 600 milliseconds): 3 sets of 6 reps at 200% of body weight
  3. Continuous jump deep bend: 3 sets of 6-8 rips with 100% body weight load at the first session and 50% at the second session
  4. ½ Continuous squat jump: 3 sets of 6-8 reps at 50% of body weight in the first session and 100% in the second
  5. 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 60-80 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; for exercises c-d, having constant loads, the HEIGHT of the jumps must be increased. The recoveries must be around 3 "and at the end of each exercise some compensatory movements must be performed quickly.


Specific running exercises
Quick stroke - large stroke; others ONLY if necessary.


Special and specific strength

  1. Skip: 1-2 series of 200-300 touches (about 25-27 "" every 100 touches)
  2. Alternating jumps: 6 tenths + 2 * 50m up to 2 tenths + 4 * 50m; quintuple + 3 * 100m; 2 * 50m + 2 * 100m
  3. Ascents: from 50 and 100m they are specific of explosive-elastic-cyclic-resistant mixed anaerobic, alactacid and lactacid strength; 2 times a week: a) 5 * 50m with a 3-8 "break, 5 * 100m with a 6-8" break; b) 7-8 * 100m with breaks of 6-8 ".

Acceleration, sprint, progressive and stretch exercises


Sprint standing, moving and stationary (20-30m); progressives and stretches over distances of 100m (15-20) reaching speeds correlated to the period and such as to develop a technically more effective running mechanics than that used in endurance racing.


Continuous aerobic power

  1. Cross at constant speed: TOT 4-5km
  2. Cross in progression: TOT 4-5km.

Fractional aerobic power

  1. Tests on 300m for a total distance of 3500m, with breaks of 2-3 "; e.g .: 10-12 * 300m
  2. Tests from 300 to 600m for a total distance of 3500m, with breaks of 3-4 "; e.g .: 5-6 * 600m, or 6-7 * 500m, or 4 * 600m + 2 * 500m, or 4 * 600m + 3 * 400m, or 4 * 600m + 4 * 300m.

Mixed aerobic power

Tests from 600 to 200m with 85% speed for a total distance of 2500m, with breaks of 4-6 "depending on the speed; ex .: 2 * 600m +2 * 500m + 2 * 200m, or 2 * 600m + 2 * 400m + 2 * 300m.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Elastic explosive and explosive force; exercises a-b Skip Mixed aerobic power Skip Elastic explosive and explosive force; exercises c-d-e Fractional aerobic power alternating a / b Specific running exercises Go up to Go up b Progressive and / or lengthen Continuous aerobic power alternating a / b Stretch compensation on the plan

 

1st PREPARATORY PERIOD - SPECIAL PERIOD
At the end of the loading weeks, the first indoor competitions begin.


1st PREPARATORY PERIOD - SPECIAL PERIOD - means to be used in the weekly micro-cycle


Special and specific strength

  1. Reactive jumps on obstacles: 30-40 reactive rips on obstacles - 4-5 sets of 8-10 hs spaced 1m apart and 30-76cm high
  2. Alternating jumps: a) 3 * 50m, b) 1-2 * 100m.

Continuous aerobic power
Cross in progression: TOT 2-3km.


Fractional aerobic power
Tests on 300-400m for a total distance of 2500m, with breaks of 3-4 "; eg: 3 * 400m + 4 * 300m.


Mixed aerobic power and specific endurance
Tests on 600-200m for a total distance of 2500m, with breaks of 4-6 "; eg: 2 * 600m + 2 * 500m + 2 * 200m with the last 2 tests preceded by 1 macro-pause yes 8-10" .


Rhythmic running tests
Fast circular travel: 2-3 * 100m.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Rhythmic running tests Reactive leaps over obstacles, leaps a Fractional aerobic power Balzi b Reactive leaps over obstacles Aerobic power mixed with specific resistance Continuous aerobic power Extension of compensation on the plane also in amplitude Aerobic power mixed with specific resistance

 

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 (250-300-400m) must be carried out, to slow down the decrease in muscle efficiency without touching high speed peaks. In this period, running exercises must also be present, combined gaits and racing tests.


2nd PREPARATORY PERIOD - SPECIAL PERIOD - means to be used in the weekly micro-cycle


Explosive force and elastic explosive

  1. ½ Fast continuous squat: 4 sets of 6 rips with load from 100 to 200% of body weight. The "exercise" must be performed with such dynamism as to allow a rapid inversion of the movement and a continuous succession; the execution time fluctuates around 700 milliseconds
  2. Continuous jump deep bend: 3 sets of 6-8 rips with 100% body weight load at the first session and 50% at the second session
  3. ½ Continuous squat jump: 3 sets of 6-8 reps at 50% of body weight in the first session and 100% in the second

Special reactive force

  1. Reactive jumps on obstacles: 50-60 reactive rips on obstacles - 4-6 series of 8-10 hs spaced by 1m and 50-76cm high; obstacles can be overcome with relaxed legs or quickly recalled to the chest
  2. Skip: 1-2 * 200 reps: about 25-27 "" every 100 touches; you can choose to perform 2 * 200 touches in which 50 high skip touches are followed by 50 quick skip touches
  3. Alternating jumps: a) 3 tenths + 4 * 50m (or 2 * 100m), b) 3 quintuples + 3 * 100m.

Acceleration and sprint exercises
Sprint standing, moving and stationary.


Speed ​​resistance
Tests on 60-80-100m, runs at 95% (80m in series of max 4 tests, 100m in series of max 3 tests), from 12 to 16 reps with breaks of 3 "for 80m, of 3-4" for the 100m and 7-8 "between the series, for a TOT of 1000-1200m.


Specific resistance

  1. Repeated tests 200-600m, runs at 85-90%, for a TOT of 2000m, with breaks of 6-12 "depending on the speed
  2. Repeated tests 400-200m, runs at "85-90%, for a TOT of 2000m, with micro-breaks of 3-4" and macro-breaks of 10-12 ".

Mixed aerobic power and specific endurance

  1. Tests on 600-200m run at 80-85% of speed for a TOT distance of 2000m, with breaks of 6-12 "depending on speed
  2. Series of repetitions with tests from 400 to 200m run at "80-85% of the speed for a TOT distance of 2000m, with micro-pauses of 3-4" and macro-pauses of 10-12 ".

Mixed aerobic power and specific endurance
600-200m trials run at 80-85% speed for a total distance of 2500m, with breaks of 4-6 ":

  1. 4 * 600m, 5 * 500m, 6 * 400m, 8 * 300m, 3 * 600m + 3 * 300m, 2 * 600m + 3 * 400m
  2. 3 * 600m + 2 * 300m, 2 * 600m + 3 * 300m +2 * 200m, 2 * 600m +2 * 400m + 2 * 300m.

NB. The "last or the last 2 tests are preceded by a longer pause (8-10") to run them faster and stimulate the lactacid mechanism more.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Skip Explosive and explosive-elastic strength Horizontal leaps b Skip Explosive and explosive-elastic strength Horizontal leaps b Leaps between obstacles Specific running exercises Specific resistance a or b Leaps between obstacles Progressive and / or lengthen Mixed aerobic endurance a or b Speed ​​resistance Speed ​​resistance

 

2nd PREPARATORY PERIOD - SPECIFIC PERIOD - means to be used in the weekly micro-cycle


Special reactive force

  1. Reactive jumps on obstacles: 30-50 reactive rips on obstacles - 4-6 series of 6-8 hs spaced 1m apart and 30-76cm high; obstacles can be overcome with relaxed legs or quickly recalled to the chest. From 2 to 3 sessions per week, depending on the needs
  2. Skip: 2 * 200-300 reps: about 25-27 "" every 100 touches; you can choose to perform them with 50 touches of high skip followed by 50 of quick skip
  3. Alternating jumps: a) 3 tenths + 2-3 * 100m, b) 3 quintuples + 2-3 * 100m.

Acceleration and sprint exercises
Standing, moving and stationary sprints, progressive, over 80m (6-8-10) reaching a high speed (60 + 20m).


Speed ​​resistance
Tests on 60-80-100m, runs at 95% (80m in series of max 4 tests, 100m in series of max 3 tests), from 12 to 16 reps with breaks of 3 "for 80m, of 3-4" for the 100m and 7-8 "between the series, for a TOT of 1000-1200m.


Specific resistance
Repeated tests 600-200m, runs at 85-90%, for a TOT of 2000m, with breaks of 6-15 "depending on the speed; ex .: 2 * 600m + 2 * 400m, 1 * 600m + 2 * 400m + 2 * 300m, 3 * 400m + 3 * 300m, 600-500-400-300-200m.
Tests of synthesis and race speed
Tests over distances of 200-300m, breaks 15-18 ", performed in the form of race passes; eg: 2 * 200m + 2 * 300m, 4 * 200m + 1 * 300m.
NB. It is necessary to measure the times every 100m, trying to cover the 2nd and 3rd stretch at the same speed as the first.


Mixed aerobic power and specific endurance
600-200m trials run at "85% speed for a total distance of 2500m, with breaks of 4-6":

  1. 4 * 600m, 5 * 500m, 6 * 400m, 8 * 300m, 3 * 600m + 3 * 300m, 2 * 600m + 3 * 400m
  2. 3 * 600m + 2 * 300m, 2 * 600m + 3 * 300m + 2 * 200m, 2 * 600m + 2 * 400m + 2 * 300m.

NB. The "last or the last 2 tests are preceded by a longer pause (8-10") to run them faster and stimulate the lactacid mechanism more.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Warm up Warm up Warm up Warm up Warm up Warm up Leaps between obstacles Synthesis tests at race speed Skip Acceleration exercises Leaps between obstacles Horizontal leaps a Speed ​​resistance Horizontal leaps b Speed ​​resistance Specific resistance Aerobic power mixed a or b according to needs Sprints and progressives

 

2nd PREPARATORY PERIOD - FINISHING PERIOD WITH SECONDARY RACES - means to be used in the weekly micro-cycle


Special reactive force

  1. Reactive jumps on obstacles: 30-40 reactive rips on obstacles - 4-5 series of 6 hs spaced by 1m and 30-76cm high; to be included in the heating
  2. Alternating jumps: 1-2 * 100m.

Speed
Tests on 60-150m, runs at 95%, 4-5 reps with breaks of 8-10 ", for a TOT of 400-500m; e.g .: 60-80-100-150m.


Specific resistance
Repeated tests 600-200m, ran at "90-95%, for a TOT of 1600m, with breaks of 8-12-15" depending on the speed; ex .: 600-500-300-300m, 500-400-300-300-200m, 600m + 3 * 300m.


Tests of synthesis and race speed
Tests over distances of 200-300m, breaks 15-18 ", performed in the form of race passes; eg: 2 * 200m + 1 * 300m.
NB. It is necessary to measure the times every 100m, trying to cover the 2nd and 3rd stretch at the same speed as the first.


Example of a mixture of the means to be used as a weekly training microcirculation Monday Tuesday Wednesday Thursday Friday Saturday Warm up Warm up Warm up Warm up COMPETITION Sprint from the blocks into the corners Responsive leaps Alternating leaps Responsive leaps Speed ​​tests Specific resistance Sprint Tests of synthesis and race speed Progressives

Bibliography:

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

Other articles on "Double Periodization Training Fast Runs - 400 meters"

  1. Single Periodization Training Fast Runs - 400 meters
  2. The technique of fast running in athletics
  3. The rhythm of the race in the training of fast races
  4. Strength training for fast track and field runs
  5. Speed ​​and endurance training for fast track and field runs
  6. Single periodization of training in fast runs - 100 and 200m
  7. Double periodization of training in fast runs - 100 and 200m
Tags:  drugs-diabetes fitness insect-bites 





Recommended








Editor'S Choice
Because there is talk of a nasal spray against Coronavirus
Because there is talk of a nasal spray against Coronavirus
Periodization of training in fast athletics runs: the four hundred meters. Preparatory periods and subdivision