Short-Term Individual Training Program - Essay Example

?Component No One  Short-Term Training Programme  Format: work  Word count: 3,000 words  Introduction Athletic training increases an athlete’s endurance and physical strength***, which enables them to break records and compete more effectively. However, this is dependent upon the macro-, meso-, and micro-cyclic training offered, which must coincide with the needs of the athlete by strengthening and conditioning them so they can increase performance, speed, and dexterity in various sports. A well–rounded training program is one which combines focus on the strengths of the athlete, specifically to maintain and build on their capacities while improving their weaknesses without hindering the overall performance (Pinchot et al., 2002). A good training programme will also increase the athlete’s resilience, help prevent injuries, and can help to change the outcome of specific races while assisting an athlete with overcoming basic physical obstacles that are associated with training and development (Wilson & Wilson, 2008). An example of a short–term individual training programme is examined using the 200 meter event. Example of Short–Term Individual Training Program Julian Thomas is 22 years of age, has a total training age of eight years, and strength and conditioning training age of three and a half years. Thomas has a personal best time of 20.08 seconds in the event and has won the junior 200 meter national championship previously, been a 2010 European and Commonwealth 200 meter finalist, placing fifth and forth place in the past two championships. Thomas shows the greatest potential with the flat speed at 2.1 m/second, which gives greater endurance throughout the race (Kirby, Erickson, & McBride, 2010). Thomas also has strength with the power used at the beginning of the race, specific to the reaction time to the gun (UK Athletics, 2011). While his strengths are able to provide options to continue to move forward in races, Thomas also has several weaknesses in his performance. The first is with past injuries, which include three torn hamstrings in 2006, a herniated lumbar disk in 2008 and Achilles tendonitis in the right foot in 2009. These injuries are combined with additional weaknesses that Thomas has, including weak hip flexes and a low running posture, usually which begin to show in the second half of the race. This has contributed to his to prematurely decelerate, which is typically done in a race when an immediate or gradual stop is required to decrease the body’s velocity before changing directions (Hewit, Cronin, Button, and Hume, 2011). The main problem is attributed to a lack of strength endurance in the oblique rectos spine, plantar flexor and abdominal wall muscles. These weaknesses as well as Thomas’ main attributes require enhancement with race performances, times and protection that reduces the injuries which may occur (Dick, 2009). The overall weaknesses in Thomas’ performance were tested according to the model specified in Pinchot et al (2002) and a short–term training program has been created with a 3 month mesocycle for the 200 meter sprinter. The program that will be introduced to Thomas consists of specific and technical training objectives that are to be achieved. The first is to increase the amount of power which Thomas exerts by 10%, specifically within the drive phase of the race. To further his competitive edge, Thomas will need to engage in strength training to increase his endurance by engaging in exercises that will engage the hip flexors, like squats and jump squats and specific isolation conditioning of the area (Young, 2006), and improve his posture, which becomes problematic during the second half of the race. Strength conditioning that includes abdominal conditioning is the requirement for this part of the race. Specific Conditioning will also be used for hamstrings, gastronomies and soulusas, specifically because of the past injuries with the hamstring and the Achilles tendon. The training routines for this mesocycle must also include strength training that will focus on increasing strength in the legs through unilateral exercises (Young, 2006), since he tends to lack force when coming out of the block. These strength objectives will be combined with technical specifications to help improve personal best times from 20.08 seconds to 19.80 seconds and increased consistency in race times by training with a technical coach, (20.00 – 20.10 seconds), and plyometric training to elicit improvement in the drive phases and in the first 100 meters from 10.25 seconds to 10.00 – 10.15 seconds (UK Athletics, 2011; Young, 2006). These main objectives have led to the training program developed, as seen in Appendix A and B. Sport Specific Demand Analysis and Performance Testing Each of the concepts which are applied to the training is furthered by looking at specific needs for the 200 meter race and the biomechanics which are associated with this. It is noted that sprint training carries unique aspects in performance, specifically because of forms which are taken during the running frame and the unique sets of muscles which are required for running (Paradisis, Bissas, and Cooke, 2009). The muscle tissues in the lower body, starting with the hip and moving through the ankle have to work effectively and respond to specific conditions (Lee, 2008). It is also important that posture, which depends on the abdominals and the back muscles, work effectively with the overall changes that are used, specifically during the second half of the sprinting. The second half is noted because the body begins to change position and reaches a point of fatigue (Reid et al, 2004). It is also noted that there are changes which occur that are dependent on the platform which one uses, specifically which causes the mass to coincide with the touch point and the take off point. These two points change the stride time and length as well as the centre of mass (Hewit, Cronin, Button, and Hume, 2011). It has been found (Cheng et al, 2010) that the points and setup times lead directly to measurements which occur throughout the race by setting up the biomechanics of the legs in response to the platform and take off points (Chen, 2001). The knee, shank and hip angles are important to change and to train when moving into different platforms. The important aspect of training is based on altering the flexibility of these joints while increasing the mobility, specifically because it alters when sprinting under different conditions (Paradisis, Bissas, Cooke, 2009). The biomechanics are not only important to train independently and in terms of overall strength because of the specific movements. These aspects include acceleration performance as well as strength which begin to set-up the velocity, speed and overall performance from the starting block. The starting block creates a force time that allows one to move into an acceleration phase of sprinting (Maulder, Bradshaw, 2006). As repetition is used, there is an increase in performance, specifically because there are learning effects which take place with the intense training that is taken (Paradisis, Bissas, Cooke, 2009, p.229). The training consisted of cardio exercises in the form of a 10-min warm-up, cycling at a low intensity (Pinchot et al., 2002), resistance sprint training (Cronin and Hansen, 2006), and weight training exercises (Cissik, 2010). Application of Weightlifting Techniques The weightlifting techniques which apply to the given phases are based on a combination of different alternatives. This begins with the Olympic style weight training which is used for a 12–week mesocycle of training. The main approach is to take the first four weeks for high volume strength endurance, specifically which is defined by higher amounts of repetition with 10% (Stone et al, 2006). It also includes training four times per week, combinations with clusters or supersets and recovery periods. The larger sets are used because it helps to decrease body fat and to alter the metabolism so one can build more muscle while moving through the rest of the program (Greenwood, n.d.). This is combined with creating endocrine effects which changes the responses to the exercises and offers better responses with the flow of hormones, specifically which leads to an increase in a higher testosterone–cortisol ratio after two to five weeks of the training resulting in better performance because of the increase (Stone et al, 2006). After the four weeks of the higher volume, there are changes according to the needs of the athlete, specifically which is used by slowly decreasing the number of repetitions and by using the last portion of the weight lifting to re-establish and reinforce the strength, as opposed to adding in volume or repetitions (Young, 2006). The recovery periods, which are based on relieving the stress of the muscle and tissue, combined with the supersets further this application while helping the body to re-train so it doesn’t become fatigued easily (Stone et al, 2006). The increase in hormones, decrease in body fat and the ability to build endurance are all needed for running the 200 meter, making the application of this weight lifting necessary (Greenwood, n.d.). The particular program established will incorporate 8 hours of strength and conditioning work for the first eight hours with the volume being no less than ten reps and a includes a minimum of three sets (Yetter and Moir, 2008). However, the intensity will be at 65% or less to eliminate fatigue (Lambert and Borresen, 2010). The volume capacity may be adjusted for the next phases, dependent on the needs of the athlete; however, the intensity is expected to increase by 5-10% (Stone et al, 2006). The second application which is combined with this is strength and power training (Young, 2006). In sprinting and running performance, the individual leg muscles contract, specifically because of the overall movements. If these contractions aren’t trained or built with strength, then it can lead to injury (Young, 2006). To train with strength, there is the need to add in vertical movements, including squats, plyometric training and horizontal movements of the body. These programs are known to strengthen lower limb muscles, increase overall performance, enhance strength and create higher intensity performances with as little as 40 movements per week (Villarreal, Requena, Newton, 2010). This changes the velocity used with these specific contractions and strengthens the areas of the legs which are required for sprinting and running performance. It is also noted (Young, 2006) that plyometrics build core stability in the abdomens, create an increase in performance and alter the neurological relationship to sprint running because of the easier components of running. It is also noted that these exercises increase muscle mass and decrease soft tissue injuries. It is also noted that these exercises can assist with the three areas that are needed for sprinting, including acceleration, maximum speed and maintenance (Young, 2006). The squats and plyometrics are known to increase strength by up to 10% after being used for an average of 8 weeks (Young, 2006). In this method, plyometrics will be practiced one or two times per week at low intensity with squats and other vertical weight training methods added into other weight training. This will be specified not only because of the known increase in performance but also because this relates directly to the weaknesses of Thomas with moving off the block and accelerating in the second part of the 200 meter. Another concept which will be applied is resistance methods for the training is a secondary part of the training and it is expected to assist with another weakness of Thomas’, which is based on the acceleration aspects of the training. The concept is based on building resistance training techniques which strengthen the overall endurance of the sprinter while increasing their strength (Cissik, 2010). This method is applied in resistance running, which is to be practiced one time a week. The ground reaction time with the resistance running has the trade–off of increasing the speed of the reaction time (Kristensen, Tillaar, and Ettema, 2006). The muscles are able to push off faster from the main point because of the muscles trained with the resistance area (Kristensen, Tillaar, and Ettema, 2006). It is also noted that this particular application changes the biomechanics during the acceleration phase, specifically because the muscles are trained through EMG (electromyographics) (Cronin and Hansen, 2006). This means that the step frequency can heighten and the length of the step begins to increase. The distance and the swing of the foot also begin to accelerate instead of continuing to move through a stride cycle which helps to increase the maximum velocity by up to 43% (Cronin and Hansen, 2006, p.42). For Thomas, this helps to change the level of speed. While he is known to have a consistent flat speed, the ability to increase speed in the later phases often lack, which leads this particular form of strength training to immediately impact and change his running times. Principles of Training and Adaptation Each of the training divisions which are used is combined with the training and adaptation principles that are expected for the training. There are two main components that are being used with Thomas during training. The first eight weeks consist of the training that combines the Olympic style weight training with ways to tackle the weaknesses evident in the runner (Apostolopoulos, 2010). The last four weeks used are focused on adaptation for the specific athletic capabilities. The adaptation will be created first by identifying the weaknesses that Thomas has by analyzing the technical aspects of his training and noting where the problems still arise. There will then be a shift away from the general conditioning and a movement into the focus on strength and conditioning according to these weaknesses. During this phase, there will be intensity that moves into a high to moderate level; however, this is dependent on the mechanical, physiological and psychological effects that have been taken during the training periods (Stone et al, 2002). The last four weeks will include an analysis of Thomas’ weaknesses, specifically to strengthen his running stride. This will be divided into three blocks of starting, performance, and finishing the 200 meter race. There are specific phases which are to be analyzed, including reaction time, block clearance, acceleration, maximum velocity and deceleration (Letzelter, 2006). The strength program focuses on this with the combined efforts of Olympic style training (maximum velocity), polymetrics (block clearance, reaction time) and resistance training (acceleration) (Cissik, 2010). However, if there are certain areas that are noted to not have a change through the training, then these can increase in intensity through repetitions, timing and other applications. The focus will be to continue to strengthen the muscles for better performance, specifically with a focus on type II muscle fibres, which is known to be the most important factor in strengthening athletes for sprint and running performance. The conditioning which can be increased for new emphasis can be seen in the table below. Table 1: Strength Conditioning Overview Phase 1 Day Mon Tues Wed Thurs Fri Sat Sun Track Training Emphasis Accelerate Recovery Maximum Velocity Rec. Speed Endurance Recovery Maximum Velocity Biomotor ability Speed / strength / phosphagen Endurance Speed / power / phosphagen Rest Endurance / glycolytic Rest Speed / power / phosphagen Strength training program Back squats Romanian deadlifts Bench press Bent over rows Standing military press Dynamic flexibility training Core training Calisthenics Power clean Snatch pulls Push jerk Rest Lunges Leg press Good mornings Calf raises Dips Pull ups Shoulders Biceps / triceps Rest Power clean Snatch pulls Push jerk (Cissik, 2010: 92). When looking at this chart, it can be seen that there are specific movements which can assist with the acceleration, recovery, velocity and endurance. Most are incorporated into the program and can be increased or decreased according to the analysis of performance while adding or adjusting according to the different needs which are associated with the strength and conditioning (Cissik, 2010: 92). Prevention of Overtraining An important aspect which is associated with the particular concept of the short term training is based on the prevention of overtraining. Currently, there is an expectation that the overall training will last for eight hours per week with the load being the heaviest on Monday for the first four weeks (Apostolopoulos, 2010). Strength and conditioning will last for shorter periods of time while technical running will average at two hours per day. There are two days off, including Friday and Sunday, known as recovery days. This is followed with recovery times that are a part of the training, including rests after sets of repetitions with the weight lifting and cool downs and rests after running and technical training. There are also larger intervals of rest between the strength training and the technical training for running, specifically to assist with recovery time and the need to have training loads which assist with the recovery of the body (Cissik, 2010). The recovery is used specifically to stop overtraining, which can lead to injury of the physiological problems of the athlete (Letzelter, 2006). There are two known factors which contribute to recovery time. One is metabolic hours, which is inclusive of how long it takes an individual to recover in terms of body speed after training. The other is nero–muscular considerations, usually which takes 12-36 hours in recovery, depending on the athlete’s needs (Lambert and Borresen, 2010). It is known that this is dependent not only on the athlete but also on the sport and the exercises used. There is a direct relationship between velocity, heart rate and training impulses that are used. The stress time with each of these is at .76 seconds after training, which compares to soccer at .60 seconds and .74 after swimming (Lambert and Borresen, 2010). This shows that there is a direct relationship between the distance and time used for exercising and the link to exhaustion. If this is crossed over, then the body begins to regress instead of build strength (Lambert and Borresen, 2010). If the overtraining continues, then it can lead to injury. The timing which is used and the small recovery options as well as the larger changes both indicate a link to distance and time, heart rate and velocity that is used, all which can measure distance and time to prevent overworking while training (Karp, 2006). The rest periods combine with this, specifically with the nero–muscular recovery that is required for training (Lambert, Borresen, 2010: 406). The extreme with the training is not only based on the basic need for rest but also links to the concept of the taper (Mujika, 2006). The main concept with this is based on tapering out of practice then moving back into more extreme situations. This concept states that there is the need to balance maximum and minimum intensity with training. The maximum intensity changes according to the RM, with the average intensity being at its maximum after 30 minutes, then varying with one RM increasing at a time (Karp, 2006). It is also noted that different forms of training, such as a squat or bench press changes the maximum intensity, which increases or decreases the time according to intensity and type of performance(Apostolopoulos, 2010) It is noted that this opens aerobic energy pathways, known as oxidative phosphorylation and, as noted by Wilson (2008), that this intensity begins to change muscle tissue, recruitment patterns with muscle and neuromuscular factors. The concept is furthered by a mathematical formula which suggests that the amount of input that is given with training impulses creates output in performance (Kristensen, Tillaar, and Ettema, 2006). However, if the input goes beyond the capacity of the body, then the performance output begins to decrease (Wilson, 2008). If this is followed correctly, than there are 5-6% overall performance gains, including 20% increases in power and strength, 10-25% increases in muscle tissue, 8% increase in running economy, 15% increase in erythrocyte volume and 70% decrease in muscle damage after a workout (Yetter and Moir, 2008). To optimize this, it is necessary to decrease the exercises by starting a specific level then decreasing this to 30-60% less by the end of the duration of the workout time. The volume and duration should follow this same method where it decreases over the length of the exercise by 10-20%. This is dependent on the amount of fatigue which should be created with more decrease in the workout creating more fatigue over time (Wilson, 2008, p.14). For the training offered to Thomas, the focus is on lessening the fatigue by keeping a consistency in the strength and power training, specifically while having lower time frames for practice with two days rest period during the end of the week and some times to rejuvenate with rest periods. This combines the option of increasing power and strength while lessening the amount of fatigue. Evaluation of Specific Training Programs The specific training programs that are available can all assist with developing more options. The particular program which was developed combined the various forms of training to ensure that strength, muscle memory and continuous growth within the sport could be used. This not only combines the separate forms of strength and conditioning which can be used, but also combines the understanding of other models and training programs which can be used. One which is developed is a model for strength, power and speed training. The combination of strength, power and speed are associated with this with the ideology of reaching 85% of strength within 12 weeks while maintaining all three aspects of the training. To do this, the highest velocity and volume has to be followed, such as through speed training methods and high intensity volume. The progression which occurs when incorporating this is combined with heavy and light days for the speed training. This concept is one that can be used with the ideology of high intensity and durability to increase performance levels and to ensure that there is an increase in speed, strength and dexterity (Kirby, Erickson, McBride, 2010, p.92). In Thomas’ case, a combination of technical training at high intensity, and strength and conditioning are used. It is expected that an average of 85% change in strength will occur which will change the time from 20.08 seconds to up to .30 seconds while increasing the strength of the block point and altering the biomechanics for the sprinting. Another model which is linked to this is based on placing the emphasis at different points of time with the training. The velocity that is used in the earlier training is known to have more responses than others. In a recent study (Kristensen et al, 2006), 19 youth were studied according to how each responded to the strength training. The tests included divisions for resistance, normal and supermaximal groups. Test protocols were used to examine the strength changes and the performance alterations which were made. It was found that the superamaximal training had the best effects with the conditioning and the responses with strength and overall performance. It was also noted that this led to a relationship between the resistance which was used in the training as well as the responses with running speed. The concept shows the combining different forms of strength and conditioning with a variety of training forms led to better performance and options that are a part of the program (Kirby, Erickson, McBride, 2010, p.836). Meeting Certification Requirements The specifications that have been set with the training program not only will assist with performance and enhancement for the 200 meter. The expectations also meet the guidelines of the UKSCA (UK strength and conditioning association). This is relevant to the work of Thomas, specifically because the short term and long term competitions are required to meet these guidelines. The expectations which are associated with effective programs are based on creating healthy regimen while using scientific research methodologies to balance what is done within the strength and conditioning routine, specifically because this assists with prevention of injury (UKSCA, 2011: 1). Conclusion Creating the right regime for those who are interested in strength conditioning is one which consists of combining scientific techniques with various methods of weight training. For the 200 meter there is the ability to focus on building strength, practicing the technical aspects and heightening the areas which are more susceptible to injury so it works effectively with both biomechanics and neurological responses when racing. This occurs with the motor control movement that is automatically able to alter. The biomechanical variables are known to be inclusive of time, kinematic and kinetic response times. This is measured with a cross correlation to the overall performance that is created through neurological responses. By using the training program, the biomechanical motions will begin to change, which also will change the neurological responses and motor control (Winter, 2007). When Thomas is racing there will be an instant change in response times, overall performance, acceleration and velocity. The regimen that is used will combine the strength and conditioning to increase this, specifically with the initiative of increasing the performance and speed through further training of muscle tissues and mechanics. The plyometrics and flexibility training will be combined with this to add in variation and to specify specific muscular movements that need to be trained. This will be combined with looking at the weaknesses from Thomas’ injuries while adding in higher performance goals that can be reached. References Apostolopoulos, N. (2010). Microstretching: A practical approach for recovery and regeneration. New Studies in Athletics, 25(1): 81-97 Chen, J., 2001. “Kinematic Analysis on Take – Off Technique of Chinese Elite Male High Jumpers.” China Sport Science and Technology 57 (1). Cissik, J., 2010. “Strength and Conditioning Considerations for the 100 – m Sprinter.” National Strength and Conditioning Association 32 (6). Cronin, J., and Hansen K., 2006. “Resisted Sprint Training for the Acceleration Phase of Sprinting.” National Strength and Conditioning Association 28 (4). Dick, B., 2009. “Unlucky Sprinter Julian Thomas has Sights Set on 200 m Great Britain Selection.” Sunday Mercury (August). Hewit, J., Cronin, J., Button, C., and Hume, P., 2011. Understanding Deceleration in Sport. Strength and Conditioning Journal, 33(1): 47-52. Karp, J.R., 2006. The limits of running performance. New Studies in Athletics, 21(3): 51-58. Kirby, T., Erickson, T., and McBride, J., 2010. “Model for Progression of Strength, Power, and Speed Training.” National Strength and Conditioning Association 32 (5). Kristensen, G., Tillaar, R., and Ettema, G. 2006. “Velocity Specificity in Early – Phase Sprint Training.” Journal of Strength and Conditioning Research 20 (4). Lambert, M., and Borresen, J., 2010. “Measuring Training Load in Sports.” International Journal of Sports Physiology and Performance (5). Lee, J., 2008. Dan Pfaff – Alternate Methods for Developing Strength, Power and Mobility. Retrieved from http://speedendurance.com/2008/09/19/dan-pfaff-alternate-methods-for-developing-strength-power-and-mobility/ Letzelter, S., 2006. The development of velocity and acceleration in sprints. New Studies in Athletics, 23(3): 15-22. Maulder, P.S. and Bradshaw, E.J., 2006. “Jump Kinetic Determinants of Sprint Acceleration Performance from Starting Blocks in Male Sprinters.” Journal of Sports Science Medicine 81 (2). NCSA. 2011. National Strength and Conditioning Association Guidelines.” Retrieved July 17, 2011 from: http://www.nsca-lift.org/login/homelogin.asp. Paradisis, G., Bissas, A., and Cooke, C. 2009. ‘Combining Uphill and Downhill Sprint Running Training is More Effcacious than Horizontal.” International Journal of Sports Physiology and Performance (4). Reid, V.L., Gleeson, M., and Williams, N., 2004. “Clinical Investigation of Athletes with Persistent Fatigue and / or Recurrent Infections.” British Journal of Sports Rehabilitation 17 (2). UK Athletics. 2011. “Power of 10: Julian Thomas.” Retrieved July 17, 2011 at: http://www.thepowerof10.info/athletes/profile.aspx?athleteid=26986. UKSCA. 2011. “UKSCA: Planning Effective Programs.” Retrieved July 17, 2011 at: http://www.uksca.org.uk/uksca/Common/courses.asp?txtItemTypeID=21. Stone, M., Moir, G., Glastier, M., and Sanders, R., 2002. “How Much Strength is Necessary?” Physical Therapy in Sport 3 (2), 88-96. Stone, M., Pierce, K., Sands, W., and Stone, M., 2006. “Weightlifting: Program Design.” National Strength and Conditioning Association 28 (2). Villarreal, E., Requena, B., and Newton, R., 2010. “Does Polymetric Training Improve Strength Performance? A Meta – Analysis.” Journal of Science and Medicine in Sport 13 (5), 513-522. Wilson, J., and Wilson, G., 2008. “A Practical Approach to the Taper.” National Strength and Conditioning Association 30 (2). 117-131. Yetter, M. and Moir, G.L., 2008. The acute effects of heavy back and front squats on speed during forty meter sprint trials. Journal of Strength and Conditioning Research, 22(1): 159–165 Young, W., 2006. “Transfer to Strength and Power Training to Sports Performance.” International Journal of Sports Physiology and Performance (1). 15-19. Appendix A – Mesocycle of 11 weeks Monday Technical Running Strength and Conditioning Specifications 9 – 12 am Weighted sledge pulls resistance running (60meters) In trainers Sets: 4 Runs: 3 Recovery: 3 Min between each run 5 Min between each set 2-4 PM Exercise 1 Power cleans Reps: 4x12 1RM – 2 min between each set Exercise 2 Single leg barbell dead lifts Reps: 4x10 each leg 1RM 3 min between sets Exercise 3 Double leg front squat Reps: 5x12 1RM 3 min between each set Maintenance Work Superset: Hamstring curls Rep: 5x20 Calf Raises Rep: 5x20 1RM 90 secs between sets Single leg press Rep: 5x15 1RM w / barbell core rollouts Rep: 4x10 1RM 2 min between each set Warm Down Tuesday Technical Running Strength and Conditioning Specifications 9 – 10 am Flexibility, basic conditioning Medicine ball circuit Reps: 15 X2 gas, x2 tank 10:30 – 11:15 AM X- technical 10x200 metereters runs in trainers 10x200 m – moderate intensity – each run under 30 seconds walk back recovery 12 – 1 PM Plyometrics Standing long jump Rep: 3x3 mod. Int Recovery: 90 seconds Double leg bounds 10 meters Rep: 4x4 – mod intensity Recovery: 90 seconds Single leg bounds over 10 m Rep: 4x4 mod intensity Recovery: 90 seconds Alternate leg step bounds over 10 m Rep: 4x4 – mod int Recovery: 90 seconds 1:15 – 1:35 Upperbody Strength Superset incline press Rep: 4x25 Barbell shoulder press Rep: 4x20 Recovery: 90 seconds Superset body weight tricep dips w/ body weight pull ups Reps: 4x15, 4x12 Recovery: 2 minutes Warm Down Wednesday Technical Running Strength and Conditioning Specifications 9:00 – 9:30 AM Hip Conditioning – hurdles Right leg lead, left leg trail x2 Left leg lead, right leg trail, x2 Alternate leg walkovers x2 Right leg lead left leg trail backwards x2 Left leg lead right leg trail backward x2 Over, under hurdle x2 Reps: 3 Recovery: 5 min 10:00 – 12:00 am Strength and Conditioning Split single leg power snatch Rep: 4x10 Recovery: 2 minutes Single leg box barbell setup Rep: 5x10 1RM – 2 min recovery Back barbell squats Rep: 5x12 1RM – 90 sec recovery Maintenance work Double leg hamstring curls Rep: 5x20 Core barbell rollouts Rep: 5x10 Recovery: 2 min Double leg calf raises Rep: 5x20 Double leg press Rep: 5x20 1RM – 2 min recovery 12:15 – 12:30 Triple extension shot – put throws w 6 kg ball, Rep: 2x10 front 2x10 back Recovery: 2 min Warm Down Thursday Technical Running Strength and Conditioning Specifications 9:00 – 9:30 AM Multiple jump exercises circuit Kilimanjaro (x2) Everest (x2) Recovery: 2.5 min 10 – 11 AM Technical running 500 m – 2 min recovery 200 m – 2 min recovery 300 m – 2 min recovery 200 m – 2 min recovery 150 m sets: 3 Recovery: walkback-6mins in-between each set Warm Down Friday – rest Saturday Technical Running Strength and Conditioning Specifications 9 – 10 AM Resistance / Technical running On grass 300 m x5 jog back recovery 10:30 – 11:15 Upper body strength Dumbbell chest press Rep: 4x15 Dumbbell curl press Rep: 4x15 Recovery: 2 min Dumbbell deltoid Rep: 4x15 Dumbbell shoulder Rep: 4x15 Recovery: 2 min Warm Down Sunday – rest Appendix B – Microcycle (Week 12) Monday Technical Running Strength and Conditioning Specifications 9 – 10:30 AM Technical session blocks 30 m Rep: 3x2 Tire pulls resistance runs – 80 m Reps: 4x3 Recovery 2 Min 12 – 2 PM Strength and Conditioning Power cleans 4x8 1RM – 3 min recovery Single leg barbell deadlift Rep: 4x10 1 RM – 3 min recovery Single leg front squat Rep: 4x10 1 RM – 3 min recovery Maintenance Conditioning Single leg barbell hamstring bend overs Rep: 4x10 each leg Single leg calf raises Rep: 4x10 Recovery: 3 min Single leg press push offs Rep: 4x10 Core barbell rollouts Rep: 4x10 Recovery: 3 min Warm Down Tuesday Technical Running Strength and Conditioning Specifications 12 – 1 PM Medicine ball circuits (Dan Path) Gas (x2) Tank (x2) 1:30 – 2 PM Plyometric Training Standing long jumps Rep: 4x3 3m distance Recovery: 3 min Double leg bounds off medium box 20m – 4 times Recovery: 2 min Single leg bounds off medium box 20 m – 4 times Recovery: 2 min Alternate leg stepped bounds off medium box 20 m – 4 xs Recovery: 2 min 2:30 – 3:15 Technical Running In trainers 200 m – 8x Goal: under 29 sec Recovery: walk back 6 min between sets 100 m – 8x Goal: under 11.5 sec Recovery: walk back 6 min between sets Warm down Wednesday Technical Running Strength and Conditioning Specifications 12 – 12:30 PM Hip conditioning & hurdle mobility 10 hurdles holding 3 KG ball over head Right leg lead left leg trail (x2) Left leg lead right leg trail (x2) Alternate leg walk overs (x2) Left leg lead right leg trail backwards (x2) Right leg lead left leg trail backwards (x2) Under over hurdle (x2) 3 sets total recovery: 5 min 1 – 3 PM Strength and Conditioning Spit leg box power snatch Rep: 4x6 each leg Recovery: 2.5 min between sets Single leg box barbell step up Rep: 4x8 Recovery: 2 min Single leg back barbell squat Rep: 4x8 Recovery: 2 min Maintenance Conditioning Single leg hamstring curls Core barbell rollouts Rep: 4x10 Recovery: 2 min Single leg barbell calf raises Rep: 4x10 Single leg press push offs 3:15 – 3:30 Throws Triple extension shot – put – 6KG 2x10 (front) 2x10 (back) Recovery: 90 sec Warm Down Thursday Technical Running Strength and Conditioning Specifications 9 – 9:30 AM Multiple jump exercises Kilimanjaro (x2) Everest (x2) Burpees (x5) Recovery: 3 min 10 – 11 AM Technical running 300 m 100 m (x4) Recovery: 3 min Warm Down Friday – rest Saturday Technical Running Strength and Conditioning Specifications 8 – 9:30 AM Resistance uphill running on grass 100 m Recovery: jog back 200 m Recovery: jog back 300 m Rep: 4 Recovery: 4 min break 10 – 11 AM Upper body conditioning Dumbbell chess press Rep: 4x8 Machine cable FLYS Rep: 4x8 Recovery: 5 min Dumbbell curl press Rep: 4x8 Dumbbell shoulder raises Rep: 4x8 Recovery: 5 min Warm Down Sunday - rest Read More