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TRAINING INVENTORY TRAINING INVENTORY FOR SPRINTERSFOR SPRINTERS
AMY DEEMAMY DEEMUNIVERSITY OF MIAMIUNIVERSITY OF MIAMI
ESTABLISHING A ESTABLISHING A TRAINING INVENTORYTRAINING INVENTORY
A.A. Evaluation of the AthleteEvaluation of the Athlete
B.B. Develop GoalsDevelop Goals
C.C. Access Training NeedsAccess Training Needs
D.D. TestingTesting
DEVELOPMENT OF DEVELOPMENT OF TRAINING INVENTORYTRAINING INVENTORY
AccelerationAcceleration
Maximum SpeedMaximum Speed
Speed EnduranceSpeed Endurance
SpeedSpeed
Acceleration (10mAcceleration (10m--30m)30m)HillsHillsBounding seriesBounding series3 point starts3 point startsSled pullsSled pullsStanding starts (10mStanding starts (10m--30m)30m)Block starts (10mBlock starts (10m--30m)30m)Resisted effortsResisted efforts
SPEEDSPEED
Maximum Speed (30mMaximum Speed (30m--60m)60m)
Flying runsFlying runs
In and out runsIn and out runs
Assisted runsAssisted runs
SPEEDSPEED
Speed Endurance (60mSpeed Endurance (60m--150m)150m)
120m (40m sprint/float/sprint)120m (40m sprint/float/sprint)150m 150m (50m sprint/float/sprint)(50m sprint/float/sprint)Ladders 60mLadders 60m--150m150mRepetitions of 60mRepetitions of 60m--150m150m
SPEEDSPEED
Strength LiftsStrength LiftsOlympic LiftsOlympic LiftsAuxiliary LiftsAuxiliary LiftsMultiple ThrowsMultiple ThrowsMultiple JumpsMultiple JumpsCircuit TrainingCircuit TrainingGeneral StrengthGeneral Strength
StrengthStrength
CoordinationCoordination
GeneralGeneral
Event SpecificEvent Specific
FlexibilityFlexibility--MobilityMobility
StaticStatic
DynamicDynamic
Work CapacityWork Capacity
Circuit TrainingCircuit TrainingExtensive TempoExtensive TempoIntensive TempoIntensive TempoSpecial EnduranceSpecial Endurance
WORK CAPACITYWORK CAPACITY
Using general strength activities with drills Using general strength activities with drills or running between stationsor running between stations
Circuit TrainingCircuit Training
WORK CAPACITYWORK CAPACITY
2 x 3 x 2002 x 3 x 200--400m @ 65% 90 active 400m @ 65% 90 active recovery 3 sets. circuit training using recovery 3 sets. circuit training using general strength activities with drills or general strength activities with drills or running between stationsrunning between stations
Extensive TempoExtensive Tempo
WORK CAPACITYWORK CAPACITY
4 X 44 X 4--5 X 60m5 X 60m4 X 44 X 4--5 X 100m 605 X 100m 60--90 reps/3 sets90 reps/3 sets150m/200m/250m/200m/150m 4 recovery150m/200m/250m/200m/150m 4 recovery100m100m--300m with 30 to 5 rest300m with 30 to 5 restHillsHills
Intensive TempoIntensive Tempo
WORK CAPACITYWORK CAPACITY
Special EnduranceSpecial Endurance
200m 30200m 30--45 200m45 200m4 X 100m 20 recovery4 X 100m 20 recovery80m from blocks walk 60m80m from blocks walk 60m--100m100mSprint 100mSprint 100mRuns from 150mRuns from 150m--350m350m
TestingTesting
Block StartBlock StartAcceleration Acceleration Maximum SpeedMaximum SpeedLate RaceLate Race
TestingTestingBlock StartBlock Start Standing Long JumpStanding Long Jump Overhead Back Shot ThrowOverhead Back Shot Throw Between The Leg ThrowBetween The Leg Throw
TestingTestingAccelerationAcceleration Standing Triple JumpStanding Triple Jump 33--55--10 Step Bounds10 Step Bounds 30m Standing30m Standing
TestingTestingMaximum SpeedMaximum Speed 30m Fly30m Fly 60m Fly60m Fly
TestingTestingLate RaceLate Race 60m60m--100m Long Bounds100m Long Bounds
DEVELOPING A YEARLY DEVELOPING A YEARLY TRAINING PLANTRAINING PLAN
General Considerations General Considerations
Developing a Developing a MacrocyclesMacrocycles
Developing a Developing a MicrocycleMicrocycle
Training Inventory for a Training Inventory for a MicrocycleMicrocycle
Rank all competitions and Rank all competitions and periodizeperiodize training training accordinglyaccordingly
Set up training plan from the most important Set up training plan from the most important meet backwards to the beginning of the year.meet backwards to the beginning of the year.
Keep Holistic focus on trainingKeep Holistic focus on training
Follow thematic planFollow thematic plan
Understand the value of rest Understand the value of rest
General ConsiderationsGeneral Considerations
Themes for cyclesThemes for cycles
Developing a Developing a MacrocyclesMacrocycles
DEVELOPING A YEARLY DEVELOPING A YEARLY TRAINING PLANTRAINING PLAN
Themes for cyclesThemes for cycles
Training Inventory for a Training Inventory for a MicrocycleMicrocycle
Developing a Developing a MicrocycleMicrocycle
DEVELOPING A MICROCYCLEDEVELOPING A MICROCYCLE
Speed/TechniqueSpeed/TechniqueStrengthStrengthWork CapacityWork CapacityRestorationRestoration
Themes for a CycleThemes for a Cycle
DEVELOPING A MICROCYCLEDEVELOPING A MICROCYCLE
RunningRunningStrength TrainingStrength TrainingTechniqueTechniqueMulti ThrowsMulti ThrowsMulti JumpsMulti JumpsGeneral StrengthGeneral StrengthRestorationRestoration
Training Inventory for a Training Inventory for a MicrocycleMicrocycle
General PreparationGeneral PreparationSpeed: Sprint related drills, acceleration Speed: Sprint related drills, acceleration mechanics, sand runs, sled pulls, hill runsmechanics, sand runs, sled pulls, hill runsStrength: Proper lifting technique, circuit Strength: Proper lifting technique, circuit training, general strengthtraining, general strengthCoordination: General, Sprint DrillsCoordination: General, Sprint DrillsFlexibility/Mobility: Static, DynamicFlexibility/Mobility: Static, DynamicWork Capacity: Aerobic Capacity and Aerobic Work Capacity: Aerobic Capacity and Aerobic Power, hillsPower, hills
Specific PreparationSpecific PreparationSpeed: Acceleration mechanics, block starts, in & Speed: Acceleration mechanics, block starts, in & out runsout runsStrength: Maximum Strength, General StrengthStrength: Maximum Strength, General StrengthCoordination: Event Specific DrillsCoordination: Event Specific DrillsFlexibility/Mobility: less emphasis on static Flexibility/Mobility: less emphasis on static stretchingstretchingWork Capacity: Anaerobic Capacity, Aerobic Work Capacity: Anaerobic Capacity, Aerobic Power, Specific EndurancePower, Specific Endurance
CompetitionCompetitionSpeed: Blocks 20mSpeed: Blocks 20m--60m, runs from 30m60m, runs from 30m--60m from stand, 60m from stand, 3 point or fly 3 point or fly
Strength: Power, General StrengthStrength: Power, General Strength
Coordination:Coordination:
Flexibility: Dynamic FlexibilityFlexibility: Dynamic Flexibility
Work Capacity: Speed Endurance, Lactate Tolerance, Work Capacity: Speed Endurance, Lactate Tolerance, Race Tactics, Anaerobic Capacity Race Tactics, Anaerobic Capacity
Examples of Training CyclesExamples of Training Cycles
Preparation TrainingPreparation Training
Specific Preparation TrainingSpecific Preparation Training
Competition TrainingCompetition Training
Preparation TrainingPreparation TrainingMonday: Warm up, Multi Throws, Multi Jumps, Monday: Warm up, Multi Throws, Multi Jumps, Accelerations, Weights, Hurdle Mobility, Cool down, Accelerations, Weights, Hurdle Mobility, Cool down, StretchStretchTuesday: Warm up, Aerobic Capacity, General Tuesday: Warm up, Aerobic Capacity, General Strength, Cool down/Static StretchStrength, Cool down/Static StretchWednesday: Warm up in grass, Hurdle Mobility Wednesday: Warm up in grass, Hurdle Mobility Weights, Barefoot tempo run on grass, Pillar Weights, Barefoot tempo run on grass, Pillar strength, Stretchstrength, StretchThursday: Hills, General Strength, Cool down, Thursday: Hills, General Strength, Cool down, StretchStretchFriday: Warm up, in place jumps circuit, Weights, Friday: Warm up, in place jumps circuit, Weights, Pillar Strength, Cool down, StretchPillar Strength, Cool down, Stretch
Specific Preparation TrainingSpecific Preparation TrainingMonday: Warm up, Multi Throws, Multi Jumps, Monday: Warm up, Multi Throws, Multi Jumps, Acceleration drills, blocks 10mAcceleration drills, blocks 10m--30m, Weights, Cool Down, 30m, Weights, Cool Down, Static StretchStatic StretchTuesday: Warm up, Anaerobic Capacity, General Tuesday: Warm up, Anaerobic Capacity, General Strength, Cool Down, Static StretchStrength, Cool Down, Static StretchWednesday: Warm up in grass, Medicine Ball Circuit, Wednesday: Warm up in grass, Medicine Ball Circuit, Weights, MB Pillar Circuit, Diagonal strides in Weights, MB Pillar Circuit, Diagonal strides in grass/Stretch grass/Stretch Thursday: Warm up, Technique, General Strength, Cool Thursday: Warm up, Technique, General Strength, Cool down, Stretchdown, StretchFriday: Warm up, Aerobic Power, Weights, Cool down, Friday: Warm up, Aerobic Power, Weights, Cool down, StretchStretchSaturday: Warm up, Short & Long Hills, Pillar Strength, Saturday: Warm up, Short & Long Hills, Pillar Strength, Cool down, StretchCool down, Stretch
Competition TrainingCompetition Training
Monday: Warm up, Multi Throws, Blocks from 30mMonday: Warm up, Multi Throws, Blocks from 30m--60m, 40m60m, 40m--60m flys, Weights, Cool down, Stretch60m flys, Weights, Cool down, StretchTuesday: Warm up, Speed Endurance or Lactate Tuesday: Warm up, Speed Endurance or Lactate Tolerance, Multi Jumps, General Strength, Cool Tolerance, Multi Jumps, General Strength, Cool down, Stretchdown, StretchWednesday: Warm up in grass, Aerobic Power or Wednesday: Warm up in grass, Aerobic Power or Capacity, Weights, Pillar Strength, Cool down, Capacity, Weights, Pillar Strength, Cool down, StretchStretchThursday: OFF/TREATMENTThursday: OFF/TREATMENTFriday: Pre Meet warm upFriday: Pre Meet warm upSaturday: COMPETE Saturday: COMPETE
TRAINING INVENTORY FOR SPRINTERSESTABLISHING A TRAINING INVENTORYDEVELOPMENT OF TRAINING INVENTORYAcceleration (10m-30m)Maximum Speed (30m-60m)Speed Endurance (60m-150m)StrengthCoordinationFlexibility-MobilityWork CapacityWORK CAPACITYWORK CAPACITYWORK CAPACITYWORK CAPACITYTestingTestingTestingTestingTestingDEVELOPING A YEARLY TRAINING PLANDEVELOPING A YEARLY TRAINING PLANDEVELOPING A MICROCYCLEDEVELOPING A MICROCYCLEGeneral PreparationSpecific PreparationCompetitionExamples of Training CyclesPreparation TrainingSpecific Preparation TrainingCompetition Training