100 Meter Progression Meter Progression Sprint Relay Progression Training Segments 24 Week Season

Transcription

1 100/200 Meter Training Progression Since 1988 Event Philosophy Overview of Training Preparatory Indoor Outdoor Championship Meter Progression #1 Mark #5 Mark #10 Mark Meter Progression #1 Mark #5 Mark #10 Mark Sprint Relay Progression #10 Time #5 Time #1 Time EVENT PHILOSOPHY Sprints & Sprint Relays Establish a base to run meters Be prepared to perform at potential at WIAC & NCAA Championships Utilize each meet to gain knowledge and monitor event improvement Be in a position to attain performance goals during the final third of the key race Training Segments 24 Week Pre Early Mid- Late Nov - Dec Jan-Feb Mar-Apr May

2 Speed Endurance Aerobic Capacity» Length of Runs: Meters» 90-95% of predicted performance» Rest Intervals: 5:00 7:00» Volumes (based on best race distance): 200 Meters 600 total»length of Runs: 200 Meters»60% of predicted performance»rest Intervals: :45 2:00»Volumes (based on best race distance): 100 Meters 1400 total 200 Meters 1800 total Aerobic Power»Length of Runs: 100 Meters»70-79% of predicted performance»rest Intervals: 1:30 3:00»Volumes (based on best race distance): 100 Meters 1400 total 200 Meters 1800 total Anerobic Capacity»Length of Runs: 80 Meters»80-89% of predicted performance»rest Intervals: 3:00 5:00»Volumes (based on best race distance): 100 Meters 800 total 200 Meters 800 total Anerobic Power»Length of Runs: Meters»90-95% of predicted performance»rest Intervals: 6:00 8: Meters 300 total Anerobic Power Alactic Short Speed Endurance»Length of Runs: Meters»95-98% of predicted performance»rest Intervals: 7:00 10: Meters 300 total

3 Anerobic Power Glycolytic Short Speed Endurance»Length of Runs: 80 Meters»95-100% of predicted performance»rest Intervals: 3:00 4: Meters 300 total Long Speed Endurance»Length of Runs: Meters»95-100% of predicted performance»rest Intervals: 12:00 15: Meters 600 total 200 Meters 600 total (MANY!!) :35 2:20 Abdominals 400 +:16 15:00 3x6xMyrick Hills (sprint up/walk down under 6:00 per set) 4 x :45 10:00 3x4x40m sleds

4 Sample of Friday Practice 2 x 29 th street Hill Sprints Game Time Early Workout 800 jog/seagrave warm-up Selected sprint drills 1 x :47 7:00 1 x :27 5:00 1 x :26.5 5:00 Abdominal Work Early Workout 800 jog / Seagrave Warm-up (sprint/walk/sprint/walk..) 4 block starts: Early Workout 800 jog/seagrave W.U. 2 x :27 3:00 4 x 100 (accel into last 100%) walk 100 2x2x3 sled pulls Early Workout 3 x blocks Mid- Workout 4 x 150 : on 7:00 Abdominals

5 Mid- Workout 2 x 100 accels to 90% Relay exchange work 4 x blocks Mid- Workout 4 laps of 80% 2 x % - 95% - 80%) 5:00 2x3x40 meter grass hills Mid- Workout 4 x 100 Relay Work 3 blocks 45m-35m-25m 2 x 60m Pulley Runs 4:00 recovery 2 x 100 accels to 90% 4 x 100 Relay work 2 block starts 30m 2 x 100 accels to 90% 2 x 150 (50m-80%, 50m- 95%, 50m-85%) 5:00 Abdoninals

6 Contact Information 800 jog/ Seagrave WU 1 lap 80% 4 x 100 Relay Work 2 x 60m flys 4:00 guthrie.mark@uwlax.edu.