sport

Training schedule for athletics

How to start programming

The training for athletics must be the fruit of the union between scientific and inventiveness / experience of the coach.

First of all, it is essential that the training program for athletics is customized to the subject to be trained, therefore it is NEVER possible to disregard the initial analysis of the athlete / sportsman and his hunting goals. They must therefore be evaluated first:

  • Federal category and related technical programs of the category, obviously only if it is an agonist
  • Level of conditional and technical skills, highlighting gaps or weaknesses
  • Fundamental and secondary skills specific to the main athletics specialty
  • Margin of increase in performance during the future season.

Apparently extraneous but still strongly correlated to the success of the program, the evaluation of extra-sports commitments; a student, a company manager and a craftsman will NEVER have the same time or resources to invest in athletics training. Furthermore, in the case of an agonist, it is extremely important to define the competition calendar on which (as we shall see) the entire annual planning is based.

No less important, the choice of athletic qualities to be developed based on the cyclic or acyclic nature of the discipline (a definition based on the kinetic technique of athletic movement); the acyclic disciplines (the jumps and throws) are different above all for the executive nature of the technical gesture, while the preparation of the conditional abilities is completely similar. On the contrary, in cyclical disciplines (various types of running) the technical differences (albeit existing and well known) are of less importance compared to the specific conditional aspect.

"What" and "what" are the skills / qualities to train?

The provision of athletics is achieved through the concurrence of more capacities, both physical and psychological, to be cataloged as follows:

  • Conditional skills: speed, strength, speed, resistance to speed, resistance and flexibility.
  • Coordinative skills: general dexterity and specific dexterity (expression of the motor patrimony in general and specific gesture).

Except for strength, the method of developing conditional and coordinative skills is PECULIAR in every single discipline of athletics. NB The force with its variants, unlike the other conditional abilities, can be similarly solicited and will be described in a separate article.

The specialties of athletics - outdoor exercises

Every sportsman who practices athletics performs different specialties but, usually, only one or two of these are MAIN. For example, a hurdler can also try his hand at the 100m level or in the relay race, but his annual programming will focus on achieving maximum performance in his specialty.

The specialties of athletics to play outdoors are:

Speed ​​and obstacles

Speed100m, 200m, 4 * 100m relay
Prolonged speed400m, 4 * 400m relay
High obstacles100m for women - 110m for men
Low obstacles400m

middle-distance

Fast midway800m, 1500m
Extended middle distance3000m, 5000m, 10000m, 3000m hedges

Fund

Half marathon42.195 km
Marathon21.097 km

Marcia

Track10.000m
Street20-50km

Jumps

In extensionlong - triple
In elevationhigh - auction

Lanci

Straight runweight (O'Brien style) - javelin
Circular run-upweight (rotary technique) - disk - hammer

Multiple tests

Mendecathlon
Womenheptathlon

Bibliography:

  • The track and field coach's manual - Part one: general information, races and march - Studies and Research Center - pag. 7:19 ..