Training periodization in fast athletics races - 100 and 200m

Below we will illustrate typical examples of periodization in the fundamental, special and pre-competitive phases, deliberately omitting the INTRODUCTORY and AGONISTIC CALM OR TRANSITION phases, in order to streamline as much as possible a topic that is already sufficiently articulated, complex and detailed.

The periodization of training in fast runs 100 and 200m - single periodization

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

Force with overload: ceiling, explosive and elastic explosive

1. Squat: 4 series of 5 rips from 100% to 200% of body weight or with a single limb and 50% of body weight
2. ½ continuous and fast squat: 4 series of 6-8 rips at 100-200% of body weight
3. Continuous deep bending (thigh parallel to the ground): 5 sets of 5 rips up to 200% of body weight
4. Gait with bent (limited gap): 5 sets of 12 rips from 50 to 100% of body weight
5. Deep bending with springing: 5 sets of 6-8 rips, up to 100% of body weight
6. Deep jump from stationary jump: 4 sets of 4-5 rip starting from 50 up to 100% of body weight (for juniors 50-80% of body weight)
7. ½ Continuous jump squat: 4 sets of 6-8 rips starting from 50 up to 100% of body weight
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 bcefg exercises the loads must be progressively increased when the athlete is able to maintain the executive time or is able to reach the same height even with a higher load (test). The recoveries must be around 3 'and at the end of each exercise some compensatory movements must be performed quickly.

Skip: 2-3 series from 100-120 touched, with possible subsequent use of anklets, up to reach 1 * 200 touched.

Running rhythmic exercises

Fast travel - wide travel; other ONLY if necessary.

Running tests over medium-long distances

Tests at 75% intensity for a TOT of 1200-1500m; eg, 4-5 repeated 300m, or 200-300-200-300-200m, with recoveries of 5-6 '. The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced by strength exercises with overloading.

Acceleration, sprint and progressive exercises

Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final section but related to the conditions of the period; TOT 10-12-15 rip.

FUNDAMENTAL PERIOD 2 - means to be used in the weekly microcycle (very similar to the fundamental period 1)

Force with overload: ceiling, explosive and elastic explosive

1. Squat: 4 sets of 3 rips (or 5-3-5-3) from 100% to 200% of body weight or with a single limb and 50% of body weight
2. ½ continuous and fast squat: 4 series of 6-8 rips at 100-200% of body weight
3. Continuous deep bending (thigh parallel to the ground): 5 sets of 5 rips up to 200% of body weight
4. Gait with bent (limited gap): 5 sets of 12 rips from 50-100% of body weight
5. Deep bending with springing: 5 sets of 6-8 rips, up to 100% of body weight
6. Deep jump from stationary jump: 4 sets of 4-5 rip starting from 50 up to 100% of body weight (for juniors 50-80% of body weight)
7. ½ Continuous jump squat: 4 sets of 6-8 rips starting from 50 up to 100% of body weight
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 bcefg exercises the loads must be progressively increased when the athlete is able to maintain the executive time or is able to reach the same height even with a higher load (test). The recoveries must be around 3 'and at the end of each exercise some compensatory movements must be performed quickly.

Special force

Skip: 2-3 series from 100-120 touched, with possible subsequent use of anklets, up to reach 1 * 200 touched.

Running rhythmic exercises

Fast travel - wide travel; other ONLY if necessary.

Running tests over medium-long distances

Tests at 75% intensity for a TOT of 1200-1500m; eg, 4-5 repeated 300m, or 200-300-200-300-200m, with recoveries of 5-6 '. The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced by strength exercises with overloading.

Acceleration, sprint and progressive exercises

Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final section but related to the conditions of the period; TOT 10-12-15 rip (the athlete has to run a lot!).

SPECIAL 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 repetitions 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 80% of body weight)
4. ½ Stationary squat with jump: 4 series of 4-5 rips at 50% of body weight
5. ½ Continuous jump squat: 4 sets of 6-8 rips starting at 100% of body weight
6. Continuous deep jump bend: 4 sets of 6-8 rips at 50% of body weight
7. 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.

Special and specific strength

1. 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
2. Skip: 2-3 series of 100-120 touched with possible subsequent use of the anklets up to 1 * 200 touched.

Running rhythmic exercises

Fast travel - wide travel; other ONLY if necessary.

Running tests over medium-long distances

Tests of 75% intensity for a TOT of 1500-1800m; for example, 5-6 repeated 300m, or 200-300-200-300-200-300m, with recoveries of 5-6 '. The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced by strength exercises with overloading.

Acceleration, sprint and progressive exercises

Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final section but related to the conditions of the period; TOT 10-12-15 rip (the athlete has to run a lot!).

SPECIAL 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: 4 sets of 4-5 rip starting at 100% of body weight (for juniors 80% of body weight)
4. ½ Stationary squat with jump: 4 series of 4-5 rips at 50% of body weight
5. ½ Continuous jump squat: 4 sets of 6-8 rips starting at 100% of body weight
6. Continuous deep jump bend: 4 sets of 6-8 rips at 50% of body weight
7. 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.

Special force

1. Reactive leaps on obstacles: 50-60 rips
2. Triple jumps, alternating and successive, fivefold and tenfold alternating for a TOT of 50-60 rips
3. Skip: 1 * 200 touch.

Running rhythmic exercises

Fast travel - wide travel.

Running tests over medium-long distances

Tests of 80% intensity for a TOT of 1200-1500m; eg, 4-5 repeated 300m, or 200-300-200-300-200m, with recoveries of 5-6 '. The goal is to improve running mechanics and compensate for the increase in muscle viscosity induced by strength exercises.

Acceleration, sprint and progressive exercises

Sprint standing, moving and stationary, and progressive over distances of 100m reaching a high speed in the final section but related to the conditions of the period; TOT 10-12-15 rip (the athlete has to run a lot!).

SPECIAL PERIOD 3 - means to be used in the weekly microcycle

NB . In heating, two or three times a week, a skip of maximum 200 must be performed.

Special and specific strength

1. Reactive leaps on obstacles: 50-60 rips
2. Alternating jumps: triple, quintuple and decuple for a TOT of 50rip, triple and quintuple for a total of 40 rips, triple and decuple 3 + 3
3. Sprint with tow: 5 * 30m with breaks of 3-4 '; immediately after, 5 * 20-30m 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; the first 2 of each group (within 60m) are run with ballasted belts.

Lactic acid capacity

Tests of 150-300m at an intensity of 85 to 90% for a TOT of 1200-1500m. Eg: 4 * 300m, or 300-200-300-200-300m, or 3 * 150m - 3 * 300m, or 100-150-200-300-200-150-100m with breaks of 8-12-15 ' intensity variables.

PRE-AGONISTIC PERIOD - 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
4. Race sprung on 100m.

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 first 2 of each group (within 60m) are run with ballasted belts. 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 + 150-150-200-300m, or 2 * 150-200-300m, the first 2 of each group ( within 60m) go racing with weighted belts.

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.

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.

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