Training for the Fast Medium Fund

As we have seen in the dedicated articles (" The middle-distance of athletics - importance of strength and endurance " and "Fast mid-distance in light athletics - 800 and 1500m"), both aerobic power and power are essential in fast middle distance lactic acid tolerance; below we will go into detail and examine the methods, means and planning of the training more accurately.

Aerobic training for fast middle-distance athletics

Means for the development of aerobic RESISTANCE :

Slow travel at 80-90% of the anaerobic threshold - SA (or deflection value - vd ), for 12-18km
Average travel at 90-95% of the SA, for 8-12km
Progressive progression from slow to over vd, for 8-12km
Fartlek with short variations of 30 '', average of 1-2 'and long of 3-6', from 40-60 'TOT
Repeated long from 2000-3000m in SA with active recovery of 1000m slow or passive of 1 ', for 8-12km
Short repetitions from 600-1000m in SA and breaks of 30 '' - 1 'for 6-10km.

Means for the development of aerobic POWER :

Repeated at speeds between vd and Vamax (see: "Fast midway in light athletics" - paragraph: "Importance of energy metabolisms") of 1000-2000m, for 6-8km with pauses of 2-3 ' The Va max corresponds to approximately the race speed in the 3000m
Repeated in Vamax of 600-1600m for 6-8km with 3-5 'breaks.

ANAerobic training and SPECIFIC RESISTANCE for fast middle-distance athletics

All the exercises that, in training, induce a stimulus similar to that of competition are defined; in the fast middle distance, the specific intensity of the race is different and can result: much higher than the race one (anaerobic power development) or between the Vamax and the race one (development of anaerobic capacity). All these, with the exception of those for the development of resistance to speed, must be inserted after the 2nd FUNDAMENTAL cycle which corresponds to the capacity to produce up to 8-10mmol of lactate (Vamax).

Means for the development of SPEED RESISTANCE : repeated or series of repetitions over distances between 60 and 150m.

Means for the development of LACTICIDE CAPACITY :

Repeated of 300-600m with speed higher than the race in the short ones and between the Vamax and the race in the longest distances; they can also be performed with the repetition series method (shorter breaks and to scale with training progression).
Race rhythms to develop specific speed and the ability to race in decontraction; they are used in the pre-competitive period and have ample pauses to guarantee maximum concentration and proprioception

Means for the development of LACTANT POWER :

Repeated 200-500m at high speeds with ample breaks
MAXIMUM speed test or races over shorter distances than the official race.

Strength training for fast middle-distance athletics

Strength training for fast middle-distance athletics is essential for two reasons:

is the fundamental basis of speed,
the middle-distance runner must gain the ability to maintain the most correct technical gesture possible until the end of the race (optimizing the strength and energy supply to the muscles).

It is however necessary to take into account some peculiarities related to the specialty:

Limit hypertrophy to avoid the risk of increasing muscle viscosity and reducing vascularization
Limit the development of the explosive force in favor of the explosive-elastic force
Orient the development of force towards resistance to force
Given the contribution of ALL muscle fibers, the development of resistance to force must be oriented both to aerobic and anaerobic metabolism.

Means for the development of FORCE :

General exercises:

General pre-athletics, in analytical and synthetic form, with natural load and with isokinetic machines
General pre-athletes, in the form of an extensive and modified circuit, even with overloads

Exercises of a global nature:

Squat
½ Explosive squat, continuous, with counter-movement and with jump
Classic stands

Special exercises:

Multi-jumps
Running in amplitude
Travel with towing

Specific exercises:

Uphill race
Travel with towing

Globalized muscle training:

Skip with natural load and with weighted belt
Spring on the feet and for twins and solei with natural load and overload

Elasticity and reactivity:

cord
Rebounds between obstacles at natural load and with weighted belt
Skip with barbell.

Technique for the fast middle-distance athletics track

The technique favors the cheapness of the athletic gesture and this does not only apply to the middle ground, but also to all the other athletic and sports disciplines; in simple terms, "cheapness" means energy savings and consequent improvement in hunting performance.

The middle distance runner must therefore learn to run in decontraction, to identify and impose his own rhythm, follow that of his opponents, change it to respond to an attack or to attack and effectively sprint in the final phase of the competition.

The factors that affect the energy cost of the race are different:

efficiency of the muscles involved in the gait: thigh (ischio-crural), buttocks, leg, etc .;
coordination, flexibility, elasticity.

For the development of these aspects it is fundamental to obtain a space throughout the year, at the end of the heating (gaits, running techniques, etc.).

The gaits

Not rolled gait
Forefoot - heel - forefoot
Race with accentuated rebound
Step skipped
Race kicked back
Circular travel
Skip short and long
Sprung race
Trotted race

The exercises to develop the running technique

All gaits can be combined in logical sequences with passage to the race; the goal is to improve the economy of running action by improving proprioception and to adapt motor responses to different situations:

Short skip, long skip, race
Cora kicked back, circular run, race
Jumps alternating, sprung race, race
Wide stroke, fast circular run, wide run and vice versa.

Exercises for improving joint mobility and flexibility

They aim to improve muscle elasticity, joint mobility, the ability to relax the antagonist muscles; they can be carried out in a static form keeping the position for a few seconds or dynamics with impulses, springs and oscillations performed with maximum ease.

They mainly affect the vertebral column, the scapulohumeral girdle and the coxo-femoral articulation; they are used all year round in the warm-up phase and in the end due to muscle looseness.

Summary table of training for the fast 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 e Fartlek with long variations	Race at a slow pace, running at medium pace, Fartlek with medium and long variations and long repeated tests at threshold speeds	Race in progression, running at medium pace, short repeated tests at threshold speed	Race at a slow pace and in progression, Fartlek with short variations and short repeated tests at threshold speed	Race at a slow pace and Fartlek mixed	Race at a slow pace and Fartlek with free variations
Aerobic power		Tests repeated at a speed between the threshold and the Vamax	Repeated tests at speeds between the threshold and the Vamax and repeated tests at Vamax	Repeated tests at Vamax	Repeated tests at Vamax
Speed (only for 800m)		Up-and-down alattacid power before the speed resistance; distances 30-60m with 3-5 'breaks	Up-and-down alattacid power before the speed resistance; distances 30-60m with 3-5 'breaks	Sattling power on the track and on the track before the resistance to speed; distances 30-60m with 3-5 'breaks
Resistance to speed	Repeated tests over short distances in the 2nd part of the period	Series of repetitions over distances between 60-100m	Series of repetitions over distances between 80-150m
Aerobic power and lactic acid capacity			Repeated tests at speeds between Vamax and 90% of the race speed; in the last part of the period	Repeated tests at speeds between Vamax and race speed
Lactic acid resistance			Repeated tests on distances of 300-600m; in the second part of the period	Repeated tests or series of repetitions over distances of 300-1200m	Repeated tests or series of repetitions over distances of 200-1200m and race rhythms
Lactic acid power				Tests repeated at maximum speed over distances of 200-500m; wide breaks	Tests and races over short distances
Power	General preatletici with natural charge and with machines for musculature, skip and springs with natural load, rope, rebounds between obstacles (hs) low	Extensive circuit training with training machines, classic risers, Squats, continuous Squats - with counter-movement - with contrast jumps increasing the volume, jumps on short and long distances, frequency and amplitude running, uphill running, skip with ankle supports, springs with overload, rope, rebounds between hs, skip with overload	Extensive modified circuit training with light overloads, classic risers, Squats, continuous Squats - with counter-movement - with contrasting jumps increasing the volume, jumps on short and long distances, frequency and amplitude running, uphill running, skip and loaded springs. natural, rope, rebounds between hs, low skip with barbell	Extensive modified circuit training with light overloads, general preatletici with natural load and with muscle-training machines, ½ Squat continuous-with counter-movement-with contrast jumps; in the first part of the period. Leap over long distances, frequency and amplitude travel, uphill running and weighted belt, skip and natural load springs	General preatletici with natural load, skip and natural load springs	General preatletici with natural charge
Technique	paces	Gaits and impulse exercises	Impulse exercises with passage to the race	Frequency / amplitude exercises, accelerations and pitches	Frequency / amplitude exercises, accelerations and pitches
Rapidity + resistance to rapidity	40 touch kick stroke and skip, 60m quick run	80 tap kicks and skip runs, 100m quick runs	80-120 touch kicks and skip runs, 100m quick runs	120 touch kicked run, up to 200 touch skip, 100m quick run