sport

Training 3000 Hedges - Athletic Preparation

The 3000m runner with hedges specialist has some peculiar characteristics with respect to the short and / or prolonged runner runner; these are:

  1. Possess a high VAmax, comparable to that of the extended middle-distance runner who practices the 5.000m, and in parallel a race speed that corresponds to 95% of the VAmax itself (see calculation of the VAmax)
  2. Possess a capacity of strength similar to that of the short middle distance runner who practices the 1500m, useful for overcoming obstacles and the riviera (n ° 35)
  3. Possess high coordination skills to have the least possible energy expenditure when overcoming obstacles
  4. Possess a great rhythmic sense to keep the race speed high; obviously it is not the same rhythmic sense necessary for hurdles (hs) of athletics, in comparison to which the hedges seem almost totally arrhythmic. On the other hand, the siepista must be able to continually change the pace and speed in relation to the competition of the opponents (with whom he is in close contact) perfectly evaluating the best method to overcome barriers.

The technique of overcoming barriers is the same as for obstacle races even if the hiker passes higher than the "fast" hurdler; also the step is different, since there is no possibility to calculate the amplitude and frequency of the step to be used between the hs. The siepista must be able to effectively overcome the barriers with both lower limbs.

A separate discussion must be made regarding the overcoming of the coast, which requires an attack technique with foot resting on the beam and a greater acceleration than the other hedges, moreover, the support foot makes contact with the whole plant, the knee load-bearing reaches 90 °, while the subsequent thrust is performed when the hips exceed the vertical of the body MA always in absolute relaxation and without seeking a too long flight phase (excessively traumatic in support). It is therefore very different from the technique used for speed obstacles.

Programming of races with hedges of athletics

The programming of the races with hedges of athletics is similar to that for the extended middle distance, with some minor modifications:

  1. The obstacles are present at all stages of the year and, in parallel, ALL the plausible situations (distances, steps, etc.) that can probably occur in the race must be reproduced
  2. Among the specific exercises, those concerning speed variations are of greater importance
  3. Among the strength exercises, plyometrics, in analytical form, with natural load or small overloads, and in synthetic form with the tender tool will find more space.
  4. Specific technical exercises must be performed in conditions of fatigue.

Training summary table for athletics hedge races

ORGANIZATION OF THE ANNUAL MACROCYCLE
Quality to be trainedIntroductory period 1/10 - 31/101st fundamental period 1/11 - 31/12nd fundamental period 1/2 - 30/4Preagonistic period 1/5 - 31/5Competitive period 1/6 - 15/9Transition period 16/9 - 30/9
Aerobic resistanceRun at a slow pace up to 60 ', run at medium extensive pace up to 45' and run at medium pace up to 40 '(90% SA)Run at a slow pace up to 80 '(75% SA), run at medium extensive pace up to 60' (87% SA), run at medium pace up to 15km (93% SA), average progression up to 15km, medium alternating up to 16km (4km extensive + 4 medium-fast) and Fartlek with long variations up to 15km (2-3km with 1km slow recovery)Run at a slow pace up to 80 '(80% SA), run at medium extensive pace up to 12km (95% SA), race progression from average to fast up to 12km, Fartlek with mixed variations up to 15km ( 4-3-2-1km, with 1km at a slow pace)Race at a slow pace and progressively up to 60 ', running at medium speed up to 12km, running at medium speed with short variations (30-50m) of speed up to 10km, Fartlek with short variations (200m - 1km, same distance recovery at a slow pace) up to 15kmRace at a slow pace, running at medium pace and mixed FartlekRace at a slow pace, Fartlek with free variations
Aerobic powerLong repeated tests at speeds slightly above the thresholdAverage repeated tests at threshold speedRepeated tests at threshold speed and repeated tests at VAmax, also with speed variationsrepeated tests at VAmax also with speed variations
Resistance to speedRepeated tests over short distances in the 2nd part of the periodSeries of repetitions over distances between 60-100mSeries of repetitions over distances between 80-150m
Aerobic power / lactic capacityRepeated tests at speeds between SA and VAmax; eg .:

1x3000m +

3x2000m +

1x1000m

fast in cross - pause 3 '

OR

1x2000m +

1x1500m +

1x2000m +

1x1500m +

1x1000m

pauses 3 '

Repeated tests at constant speed and repeated tests with speed variations
Lactic acid resistanceRepeated tests or series of repetitions over distances of 300-1200m at speed = or greater than the VAmax even with obstaclesRepeated tests or series of repetitions over distances of 400-600m at speeds higher than VAmax and race rhythms with obstacles
PowerGeneral preatletici with natural charge and with a weight training machine, skip and springs, rope, rebounds between low hsExtensive circuit training and with muscle-training machines, ½ continuous squat - with counter-movement - with contrast jumps, short and long distance jumps, frequency and amplitude travel, uphill running, skip with ankle braces, springs with overload, rope, rebounds between hs and pliometryExtensive modified circuit training with light overloads, ½ continuous squat - with counter-movement - with contrasting jumps increasing the volume, leaps over short and long distances, frequency and amplitude travel, uphill running, skip and natural load springs, rope, rebounds between hs and pliometryGeneral preatleticians with natural load and with muscle-training machine, ½ continuous squat - with counter-movement - with contrast jumps in the 1st phase of the period, leaps over long distances, frequency and amplitude running, uphill running and with ballasted belt and skip - springs with natural loadGeneral preatletici with natural load, skip and natural load springs and rebounds between obstaclesGeneral preatletici with natural charge
TechniquepacesGaits - impulse exercises and analytical exercises with obstaclesRunning technique, frequency / width exercises and synthetic exercises with obstacles over different distancesExercises frequency / amplitude, synthetic exercises with obstacles on various distances and race rhythms with obstaclesRunning technique, frequency / amplitude exercises, synthetic exercises with obstacles on various distances and race rhythms with obstacles

Bibliography:

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