Lactic acid capacity training: training means
Long repeated tests of resistance to speed
You can use 2 methods:
- Repeated tests with constant breaks
- Series of repetitions in which pairs, triplets, quadriplettes are performed, using equal or different distances, with micro-pauses between repetitions and macro-pauses between the series.
The long repeated tests of resistance to speed for prolonged middle distance training must be performed: over distances of 200-500m for juniors and 200-600m for seniors, for a total of 2-4km and 5-6km, with recoveries of 2'30 '' - 1'30 '' and 2'-1 ', and intensity between 115-110% of the personal record of 5.000m for the juniors and between 120-110% of the personal record of 10.000m for seniors.
Race rhythms
They are performed over distances of 800-3000m and preceded by race-type heating; the speed is always that of competition and the recoveries are passive and complete (max 5'-6 '); they have the function of distributing the effort in a complete and balanced way, refining the race at the pace of the race. It starts with distances of 1 / 3-1 / 5 of the race distance to reach a maximum of 50%.
The rhythms of competition for the training of prolonged middle distance run: on distances of 1.000-2.000m for the juniors and of 1.000-3.000m for the seniors, for a total of 4-5km and 6-8km, with recoveries up to 8 'and up to 5', and speed equal to the personal record of the considered race.
Strength training: means of training
The means for developing strength in prolonged middle-distance training are divided into 2 categories:
- Muscle strengthening means of a general nature: they affect all the muscles of the body, are performed both analytically and globally, with a natural load or with overload, with a system of repetition sets or circuit training
- Analytical exercises: they are performed at natural load or with slight overloads in dynamic form; initially they can be performed with a series of repetitions (gradually increased in the number of series and repetitions), to evolve in the circuit training as follows:
- Extensive circuit: 8-12 stations of 30 '' each, with sufficient pause for moving to the next station, mild speed and heart rate between 120-140 bm; to be repeated 3-5 times for 30'-45 'of work
- Intensive circuit: organization like the previous one but favoring the maximum speed of execution at each station and with pulsations of 160-180 bm; repeat the circuit 3-4 times with pauses of 4'-6 'between the circuits themselves
- Modified circuit: it is the combination between one of the previous two and the race; 100-200m of fast travel are interposed between the stations and pauses of 3'-5 'between the circuits themselves. Repeat 3-4 complete circuits
- Global exercises: they are performed with barbell or isokinetic muscle-building machines; the exercises are:
- Tear: up to 50% of body weight, 2-3 series of 6 rips with 2'-3 'pause
- Momentum: up to 60% of body weight, 2-3 series of 10-20 rips with 2'-3 'pause
- ½ squat with countermovement: up to 100% of body weight, 2-3 series of 10-20 rips with 2'-3 'pause
- ½ squat jump: up to 50% of body weight, 2-3 series from 30'-45 'with 2'-3'- pause
- Gait in sagittal divaricata: up to 50% of body weight, 2-3 series of 10-12 steps with 2'-3'- pause
- Special and specific muscle strengthening means: they contain the tender gestures or part of them
- paces:
- Forefoot race - heel - forefoot
- Race with accentuated rebound
- Step and cut
- Skip short and long
- Sprung race
- Step skipped
- Circular travel
- Alternating leaps
- Jump between the obstacles
- Uphill race: repeated tests or series of repetitions from 60-150m (even 400-600m for specific fast force resistance); the slope is 10% for the short ones and 6-8% for the long ones. In total, 10-20 tests are held with breaks from 1 'to 3'. It is important to enhance the thrust of the leg and the advancement of the free knee, the distance in the longest distances must not be such as to produce large quantities of lactic acid since it would prevent the specific strength from developing.
- Race with weighted belt: it enhances the muscular reaction and correlates even more to the specific gesture, therefore, in the training plan it is inserted later than the previous one even using the same distances and pauses; the weight of the belt varies from 4 to 5kg.
Training in flexibility and joint mobility: means of training
They serve to improve muscle extensibility, joint mobility and the ability to relax the antagonist muscles, they can be carried out in a static or dynamic form (impulses, springs, oscillations) in maximum fluency; it is necessary that no discomfort or pain of any kind is ever felt. They are present all year round and are placed during heating or at the end, due to fatigue.
Technical training: training means
They improve the effectiveness and economy of running action by increasing the proprioceptive and general perception capacity, adapting the motor response accordingly; can be divided into:
- Exercises that improve the economy of the gesture by increasing its mechanical performance
- Exercises that improve the power of running action and the ability to express speed
In both cases global or analytical exercises can be performed as already described for the fast middle distance.
It is therefore necessary to pay attention to some particular characteristics:
- Foot reactivity
- Coordinated and relaxed action between upper and lower limbs
- Coordination between agonist and antagonist energy groups with energy savings
- Control of thoracic and diaphragmatic breathing.
They must all be acquired and then performed extensively also by means of the circuit system; the technical exercises, in addition to heating and deaffaticamento, must be used in specific training sessions.
Training of race tactics
Running sections are run on variable distances, at race intensity, continuously changing the executive parameters in the continuous simulation of the race conditions to know all the difficulties.
Eg: 8-10 x 400m with a recovery time of 30 mins, performed with 3 fractions of 100m at race pace and a faster one of 2 '' MA placed in a different position: the first, the second, the third or at the fourth fraction ... or ... run a 10.000m changing pace at each km.
NB . Strengthening of volitional capacity is essential to increase personal competitiveness.
Summary table of training for the long middle distance of athletics
| ORGANIZATION OF THE ANNUAL MACROCYCLE | |||||||||
| Quality to be trained | Introductory period 1/10 - 31/10 | 1st fundamental period 1/11 - 31/1 | 2nd fundamental period 1/2 - 30/4 | Preagonistic period 1/5 - 31/5 | Competitive period 1/6 - 15/9 | Transition period 16/9 - 30/9 | |||
| Aerobic resistance | Race at a slow pace | Race at a slow pace, running at medium pace and running with long variations | Race at a slow pace, running at medium speed and running with mixed variations | Race at a slow pace, running at medium speed and running with short variations | Race at a slow pace, running at medium speed and running with short variations | Race at a slow pace | |||
| Aerobic power | Progressive progression from slow to fast and repeated tests over long distances | Progressive progression from slow to fast, repeated tests over medium and short distances, and race rhythms | Repeated tests on short distances and race rhythms | ||||||
| Lactic acid capacity | Repeated tests over short distances | Repeated tests over long distances and race rhythms | Repeated tests over long distances and race rhythms | ||||||
| Power: | |||||||||
| -general | Analytical exercises | Extensive and modified circuit training | Intensive and modified circuit training | Extensive circuit training with muscle-building machines | |||||
| -global | Classic risers and ½ quick squats with counter-movement | Classic risers and ½ quick squats with jump countermovement | |||||||
| -special and specific | Alternating jumps and repeated tests uphill over short distances | Alternating jumps and repeated uphill tests with speed changes | Alternating jumps, repeated uphill tests over long distances and running with a belt | ||||||
| Running technique | paces | Gaits and impulse exercises | Impulse exercises with passage to the race | Frequency / amplitude exercises, and accelerations and pitches | Frequency / amplitude exercises, and accelerations and pitches | ||||
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