sport

Double training periodization in the 100 and 200m fast races: double periodization

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

Explosive force and elastic explosive

  1. ½ continuous and fast squat: 4 series of 6-8 rips at 100-200% of body weight
  2. Continuous deep bending (thigh parallel to the ground): 4 sets of 5 rips up to 200% of body weight
  3. Deep jump from stationary jump: 4 sets of 4-5 rip starting at 100% of body weight (for juniors 50-80% of body weight)
  4. Deep jump from stationary jump: 4 sets of 4-5 rip starting at 50% of body weight (for juniors 20-40% of body weight)
  5. ½ Continuous jump squat: 6 sets of 6-8 rips at 100% of body weight
  6. ½ Continuous jump squat: 6 sets of 6-8 rips at 50% of body weight
  7. Skip with barbell: 4 sets of 50 touched or 2 sets of 80 touched with semi-lifting of the lower limbs
  8. Forefoot springs: to be carried out on one limb at a time, two sets per leg starting at natural load up to 20-30 rips, to reach 50-60 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. The recoveries must be around 3 'and at the end of each exercise some compensatory movements must be performed quickly.

Special and specific strength

  1. Reactive leaps on obstacles: 50-60 rips
  2. Climb: in this cycle can be used at the discretion of the coach based on individual needs; 2 series of 4 * 30m with breaks of 3-4 'between the rips and 6' between the series + 4-5 * 50m with pauses of 4-5 '. In the event of rain, towing can also be used
  3. Skip: 2-3 series 100-120 touch with any subsequent use of the anklets up to 1 * 200 touched.

Specific running exercises

Quick run exercises: 4-5-6 * 100m, favoring the number of touches and NOT the speed.

Running tests

Tests between 60 and 300m at an intensity of around 90% for short ones and 80% for long ones; Ex .: 4 * 60m, 3 * 80m, 2 * 150m, 1 * 300m, with the aim of improving the mechanics of the race.

Acceleration and sprint exercises

Sprints standing, moving and stationary: 15-20 * 30m.

Example of mixing of the media to be used as a weekly training microcirculation
MondayTuesdayWednesdayThursdayFridaySaturday
Explosive force and elastic explosiveReactivity on obstaclesExplosive force and elastic explosiveClimbExplosive force and elastic explosiveAfternoon
Specific running exercisesskipSpecific running exercisesAcceleration and sprint exercisesReactivity on obstaclesskip
Running testsRunning tests

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

Explosive force and elastic explosive

  1. ½ continuous and fast squat: 4 series of 6-8 rips at 100-200% of body weight
  2. Continuous deep bending (thigh parallel to the ground): 4 sets of 5 rips up to 200% of body weight
  3. Deep jump from stationary jump: 6 sets of 4-5 rip starting at 100% of body weight (for juniors 50-80% of body weight)
  4. Deep jump from stationary jump: 6 sets of 4-5 rip starting at 50% of body weight (for juniors 20-40% of body weight)
  5. ½ Continuous jump squat: 6 sets of 6-8 rips at 100% of body weight
  6. ½ Continuous jump squat: 6 sets of 6-8 rips at 50% of body weight
  7. Skip with barbell: 3-4 sets of 50 touched or 2 sets of 80 touched with semi-lifting of the lower limbs
  8. Forefoot springs: to be carried out on one limb at a time, two sets per leg starting at natural load up to 20-30 rips, to reach 50-60 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. The recoveries must be around 3 'and at the end of each exercise some compensatory movements must be performed quickly.

Special force

  1. Reactive leaps on obstacles: 50-60 rips
  2. Skip: 2-3 series 100-120 touch with any subsequent use of the anklets up to 1 * 200 touched
  3. Leaps: alternate and successive three-folds, quintuples, tenfold up to a TOT of 50-60 rips.

Running rhythmic tests

Fast travel - wide travel

Running progressive

Progressive over distances of 100m, reaching in the final stretch a high speed MA correlated with the training period.

Acceleration and sprint exercises from the blocks

Sprint standing, moving and stationary, and sprinting from the blocks: 15-20 * 30m.

Example of mixing of the media to be used as a weekly training microcirculation
MondayTuesdayWednesdayThursdayFridaySaturday
Explosive force and elastic explosiveskipExplosive force and elastic explosiveskipExplosive force and elastic explosiveleaps
Reactivity on obstaclesleapsReactivity on obstaclesAcceleration and sprint exercises from the blocksRapid rhythmic exercises 3-4 * 100mAcceleration and sprint exercises from the blocks
Rapid rhythmic exercises 3-4 * 100mProgressive (8-10-12)Rhythmic exercises 3-4 * 100m wide runningProgressive (6-8)

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

Special force

  1. Reactive leaps on obstacles: 50-60 rips
  2. Leaps: triple, quintuple and tenfold alternating up to a TOT of 40 rip.

Running rhythmic tests

Fast travel - wide travel

Speed ​​tests

  1. Short tests at 60 to 80m: intensity 95-100% for a TOT of 500m with 6 'of recovery
  2. Medium - long tests: intensity 93-95% for a TOT of 600-700m with 8-10 'of recovery.

Acceleration and sprint exercises from the blocks

Sprint standing, moving and stationary, and sprinting from the blocks: 15-20 * 30m (most from the blocks).

Example of mixing of the media to be used as a weekly training microcirculation
MondayTuesdayWednesdayThursdayFridaySaturday
leapsReactivity on obstaclesAcceleration and sprint exercises from the blocksReactivity on obstaclesAcceleration and sprint exercises from the blocks
Rhythmic tests 3 * 100m of fast running and 3 * 100m of wide runningShort speed testsRhythmic tests 3 * 100m wide runningMedium-long speed tests3 * 100m fast running rhythmic tests
Rapid rhythmic exercises 3-4 * 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 must be carried out, to slow down the decrease in muscular efficiency without touching high peaks of speed. During this period there must also be running exercises, combining gaits and running tests.

In the second cycle, for resistance work it is necessary to restore a certain level of intensity, even if it is often necessary to reduce (compared to the previous period) the total training volume; to limit this small inconvenience it may be useful to increase the recoveries.

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

Explosive force and elastic explosive

  1. ½ Continuous Squat (execution time of about 600 milliseconds): 6 series of 3-5 rips by increasing the load within each week, starting from -10% and ending with + 10% compared to the preparatory period
  2. Continuous deep jump bend: 6 series of 6 rips with load from 50% to 100% of body weight, using the same progression as the previous exercise.

Special and specific strength

  1. Reactive leaps on obstacles: 50-60 rips
  2. Alternating jumps: triple, quintuple or triple and ten times for a TOT of 50-60rip
  3. Sprint with tow: 5 * 30m with breaks of 3-4 '; immediately after, 5 * 30m without towing
  4. Sprint with tow: 5-8 * 30m with breaks of 3-4 '; immediately after, 10 * 30m without towing.

progressive

6-8-10 progressive rips of 80m, starting from souplesse and increasing the speed in a constant manner until reaching the maximum at the last 20m, previously reported.

Resistance to speed

60-80m tests: 60m in series of 3-4-5 rips, 80m in series of 2-3 rips, 95% runs, performing from 16 to 20 rips with pauses of 2-3 'for the 60m, 3- 4 'for the 80m and 7-8' between the series, for a total of 800-1200m.

Lactic acid capacity

150-300m high intensity tests (85-90%) for a TOT of 1200-1500m. Eg: 4 * 300m, or 300-200-300-200-300m, or 3 * 150 + 3 * 300m, or 100-150-200-300-200-150-100m with breaks of 8-12-15 ' depending on the intensity.

Example of mixing of the media to be used as a weekly training microcirculation
MondayTuesdayWednesdayThursdayFridaySaturday
Explosive and explosive-elastic forceVertical leaps between obstaclesAlternating jumps (triple - quintuple)Explosive and explosive-elastic forceAfternoonAfternoon
Speed ​​resistanceSprint with towing dSpeed ​​resistanceprogressiveHeatingVertical leaps between obstacles
Lactic acid capacityAlternating jumps (triple + tenfold)Sprint with load cod
Lactic acid capacityprogressive

2nd PREPARATORY PERIOD - PRE-AGONISTIC PERIOD (elimination of force with overload) - means to be used in the weekly microcycle

Special and specific strength

  1. Reactive leaps on obstacles: 50-60 rips
  2. Alternating jumps: triple, quintuple or triple and ten times for a TOT of 50-60rip
  3. Sprint with tow: 5-8 * 30m with breaks of 3-4 '; immediately after, 10 * 30m without towing.

Synthesis tests

Distances of 100-150m: detection of partials at 50m; 4-6 tests with a break of 10 'after 100m and 15' after 150m, with the possibility of increasing them as required.

progressive

6-8-10 progressive rips of 80m, starting from souplesse and increasing the speed in a constant manner until reaching the maximum at the last 20m, previously reported.

Resistance to speed

60-80m tests: 60m in series of 3-4-5 rips, 80m in series of 2-3 rips, 95% runs, performing from 16 to 20 rips with pauses of 2-3 'for the 60m, 3- 4 'for the 80m and 7-8' between the series, for a total of 800-1200m. The speed must increase and, if the increase in intensity requires a reduction in the tests, the coach will decide which ones to eliminate. It is possible to choose to increase the breaks at 3-4 'for the 60m and 5' for the 80m.

Lactic acid capacity

150-300m high intensity tests (> 90-95%) for a TOT of 1000-800m. Ex .: 3 * 300m, or 300-200-300m, or 2 * 150-200-300m, or 100-150-200-300m with breaks of 12-15 '. NB . NEVER ELIMINATE THE 300m TRIALS.

Resistance to mixed speed and lactic acid capacity

They merge into a mixed training unit: short, medium and medium-long distances; ex .: 5 * 60m + 4 * 80m + 150-200-300m, or 4 * 60m + 3 * 80m + 150-150-200m.

Acceleration and sprint exercises from the blocks

Sprint standing, moving and stationary, and sprinting from the blocks: distances of 30-60m (> from blocks without); NB . In these workouts, the growth in intensity becomes crucial, also by reducing the volume and increasing the pauses; the only part of training towards which an increase in volume is allowed is that inherent to the fast resistance in SHORT tests, since for long ones it is much more important to highlight the INTENSITY of execution.

Example of mixing of the media to be used as a weekly training microcirculation
MondayTuesdayWednesdayThursdayFridaySaturday
Vertical leaps between obstaclesTowingAlternating horizontal leapsVertical leaps between obstaclesAcceleration and sprint exercises from the blocks
Alternating horizontal leapsCompensation sprintAcceleration and sprint exercises from the blocksSynthesis testsMixed speed resistance - lactic acid capacity
Speed ​​resistanceLactic acid capacityProgressive or stretch

NB . In the first part of the competitive period of secondary competitions they must always continue their training with synthesis tests AT LEAST once a week in order to convey the effects of progression due to the first competitions.

Bibliography:

The track and field coach's manual - Part one: general information, races and march - Studies and Research Center - pag. 69-84.