Training periodization in fast athletics races - 400m

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

Force with overload (explosive and elastic explosive)

1. Continuous deep bending: continuous bending with horizontal thighs, 3 sets of 5 rips with loading from 150% up to 200% of body weight
2. ½ continuous squat (time of each rip approximately 600 milliseconds): 3 sets of 6 rips at 100-200% of body weight
3. Continuous deep jump bend: 3 sets of 6-8 rips with 100% load of body weight at the first session and 50% at the second
4. ½ Continuous jump squat: 3 sets of 6-8 rips at 50% of body weight at the first session and 100% at the second
5. Forefoot springs: to be performed on one limb at a time, two sets per leg starting at natural load up to 20-30 rips, to reach 60-80 rips and possibly with an overload of 20% of body weight.

NB . For ab exercises the loads must be progressively increased when the athlete is able to maintain executive time; for so-called exercises, 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

Fast travel - wide travel; other ONLY if necessary.

Special and specific strength

1. Skip: 2-3 series of 150 touched up to series of max 200 touched (about 30 '' for every 100 touched); 2 times a week
2. Ascents: from 50 to 100m are specific of explosive-elastic-cyclic strength resistant mixed anaerobic alattacid and lactic acid; 1 to 2 a week
3. 2 * 4 * 50m with breaks of 3'-8'+ 2-3 * 100m with breaks from 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 reach 4 * 80 with breaks of 5-10' + 3-4 * 100m with 6-8 'breaks.

Acceleration exercises, sprints, progressives and stretches

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

Continuous aerobic power

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

Fractional aerobic power

1. 300m tests for a 3500m TOT distance, with 2-3 'breaks; ex .: 10-12 * 300m
2. Trials from 300 to 600m for a TOT of 3500m, with breaks of 3-4 '; ex: 5-6 * 600m, or 6-7 * 500m, or 4 * 600m + 2 * 500m, or 4 * 600m + 3 * 400m, or 4 * 600m + 4 * 300m.

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

Force with overload (explosive and elastic explosive)

1. Continuous deep bending: continuous bending with horizontal thighs, 3 series of 5 rips with loading 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 around 600 milliseconds): 3 sets of 6 rips at 200% of body weight
3. Continuous deep jump bend: 3 sets of 6-8 rips with 100% load of body weight at the first session and 50% at the second
4. ½ Continuous jump squat: 3 sets of 6-8 rips at 50% of body weight at the first session and 100% at the second
5. Forefoot springs: to be performed on one limb at a time, two sets per leg starting at natural load up to 20-30 rips, to reach 60-80 rips and possibly with an overload of 20% of body weight.

NB . For ab exercises the loads must be progressively increased when the athlete is able to maintain executive time; for so-called exercises, 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

Fast travel - wide travel; other ONLY if necessary.

Special and specific strength

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

Acceleration exercises, sprints, progressives and stretches

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

Continuous aerobic power

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

Fractional aerobic power

1. 300m tests for a 3500m TOT distance, with 2-3 'breaks; ex .: 10-12 * 300m
2. Trials from 300 to 600m for a TOT of 3500m, with breaks of 3-4 '; ex: 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 a speed of 85% for a TOT of 2500m, with 4-6 'breaks depending on the speed; ex .: 2 * 600m +2 * 500m + 2 * 200m, or 2 * 600m + 2 * 400m + 2 * 300m.

1st PREPARATORY PERIOD - SPECIAL PERIOD

At the end of the loading weeks the first indoor races begin.

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

Special and specific strength

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

Continuous aerobic power

Cross in progression: TOT 2-3km.

Fractional aerobic power

Trials about 300-400m for a TOT of 2500m, with breaks of 3-4 '; ex .: 3 * 400m + 4 * 300m.

Mixed aerobic power and specific resistance

600-200m tests for a TOT of 2500m, with 4-6 'breaks; ex .: 2 * 600m + 2 * 500m + 2 * 200m with the last 2 trials preceded by 1 macro-break yes 8-10 '.

Running rhythmic tests

Rapid circular race: 2-3 * 100m.

2nd PREPARATORY PERIOD

At this point it is essential to exploit the effects of the training obtained by means of the first preparatory period, emphasizing above all intensity, knowingly that the descent of the load can be relative ONLY to the volume, which can also grow DURING the cycle in progress.

The rhythmic and technical exercises are then moved to the lightening or recovery cycle; during the regeneration period, rhythmic exercises and medium-long resistance exercises (250-300-400m) should be carried out, to slow down the decrease in muscle efficiency without touching high peaks of speed. During this period there must also be running exercises, combining gaits and running tests.

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

Explosive force and elastic explosive

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

Special reactive force

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

Acceleration and sprint exercises

Sprint standing, moving and standing still.

Resistance to speed

60-80-100m tests, 95% runs (80m in series of max 4 trials, 100m in series of max 3 trials), from 12 to 16 rips with pauses 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 85-90%, for a TOT of 2000m, with breaks of 6-12 'depending on the speed
2. Repeated tests 400-200m, runs 85-90%, for a TOT of 2000m, with micro-breaks of 3-4 'and macro-breaks of 10-12'.

Mixed aerobic power and specific resistance

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

Mixed aerobic power and specific resistance

600-200m tests ran at 80-85% of the speed for a TOT of 2500m, with 4-6 'breaks:

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 wider pause (8-10 ') to run them faster and stimulate the lactic acid mechanism more.

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

Special reactive force

1. Reactive jumps on obstacles: 30-50 reactive rips on obstacles - 4-6 sets 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 weekly sessions, as needed
2. Skip: 2 * 200-300 rip: about 25-27 '' for every 100 touched; you can choose to perform them with 50 high skip touches followed by 50 quick skip
3. Alternating jumps: a) 3 decuples + 2-3 * 100m, b) 3 quintuples + 2-3 * 100m.

Acceleration and sprint exercises

Sprint standing, moving and stationary, progressive, on the 80m (6-8-10) reaching a high speed (60 + 20m).

Resistance to speed

60-80-100m tests, 95% runs (80m in series of max 4 trials, 100m in series of max 3 trials), from 12 to 16 rips with pauses 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 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.

Summary tests and race speed

Tests on distances of 200-300m, pauses 15-18 ', performed in the form of a race pass; ex .: 2 * 200m + 2 * 300m, 4 * 200m + 1 * 300m.

NB . It is necessary to record the times every 100m, trying to cover the 2nd and 3rd sections at the same speed as the first.

Mixed aerobic power and specific resistance

600-200m tests run at 85% of the speed for a TOT of 2500m, with 4-6 'breaks:

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 wider pause (8-10 ') to run them faster and stimulate the lactic acid mechanism more.

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

Special reactive force

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

Speed

Tests at 60-150m, 95% runs, 4-5 rips with breaks of 8-10 ', for a TOT of 400-500m; ex .: 60-80-100-150m.

Specific resistance

Repeated tests 600-200m, runs 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.

Summary tests and race speed

Tests on distances of 200-300m, pauses 15-18 ', performed in the form of a race pass; ex .: 2 * 200m + 1 * 300m.

NB . It is necessary to record the times every 100m, trying to cover the 2nd and 3rd sections at the same speed as the first.

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