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20th NACACTFCA CONGRESS

Houston, Texas October 14-17, 2010

DISTANCE RUNNING

by Lyle Knudson, Ed.D.

A Systemtic & Comprehensive Training Program 1

SCHEDULE, Distance

(tentative) I. General Session ­ The Basics A. A new approach is needed!! B. Scientific Basis C. Intro to Comprehensive Training D. Intro to Systematic Training E. Intro to Endurance Training Session I - Endurance Training (general) Session 2 - Endurance Training (specific) Special Session - Speed, Power, & Strength Training for Distance Runners Session 3 - Miscellaneous; Open Discussions

A Systemtic & Comprehensive Training Program 2

II. III. IV. V.

A SYSTEMATIC & COMPREHENSIVE TRAINING ­ COMPETITION PROGRAM

By Lyle Knudson, Ed.D.

A NEW APPROACH IS NEEDED

Despite improved opportunities, American middle distance and distance runners are not running as fast today as 40 years ago. The "pyramid" approach (quantity to quality) is not justifiable by valid sports science; and doesn't work. There is a better alternative!!

A Systemtic & Comprehensive Training Program 4

A SYSTEMATIC & COMPREHENSIVE TRAINING ­ COMPETITION PROGRAM

Based On Valid Scientific Principles Of Training - Adaptation

A Systemtic & Comprehensive Training Program 5

SCIENTIFIC PRINCIPLES OF TRAINING - ADAPTATION

The body adapts to the stresses applied. The adaptations are specific to the stresses applied. The body will only adapt to unaccustomed stimuli. The body also adapts to lack of stress (i.e., it regresses). The body will adapt positively to the stresses applied, as long as the stresses are not too great.

Instantaneous stress Cumulative stress

Adaptation to stress occurs during recovery.

A Systemtic & Comprehensive Training Program 6

REQUIRED TO ADHERE TO SCIENTIFIC PRINCIPLES

Systematic Approach

Apply training cycles

Comprehensive Approach

Identify and Train All Affective Variables

A Systemtic & Comprehensive Training Program 7

SYSTEMATIC TRAINING

Train In Training Cycles Systematically vary physiological and psycho-social stresses. (will come back to)

A Systemtic & Comprehensive Training Program 8

COMPREHENSIVE TRAINING

Identify and Train All Affective Variables

A Systemtic & Comprehensive Training Program

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AFFECTIVE CHARACTERISTICS

Physiological Mechanical (technique) Neurophysiological Psychological Sociological Nutrition Medical

A Systemtic & Comprehensive Training Program 10

Affective Characteristics PHYSIOLOGICAL

Strength (f) - maximum force Quickness (v) - v = d/t; speed, frequency Power (p) - strength X quickness; p = f X v Dynamic Flexibility - range of motion Endurance ­ ability to sustain a movement pattern Aerobic Endurance - long & slow Anaerobic Endurance - short & fast Anaerobic Threshold Specific % Anaerobic/Aerobic ­ specific to event Body Composition - % lean mass to total mass

A Systemtic & Comprehensive Training Program 11

Affective Characteristics ­ BIOMECHANICAL

Technique:

Body Positions Temporal Pattern of Changes in Positions

A Systemtic & Comprehensive Training Program

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Affective Characteristics ­ NEUROPHYSIOLOGICAL

Motor Learning - skill analysis, stages of learning, sequencing, practice, feedback, error correction, transfer, ... Motor Control - body position & movement awareness, coordination, balance, agility, reaction time, ...

A Systemtic & Comprehensive Training Program 13

Affective Characteristics ­ PSYCHOLOGICAL

(relating to self) Philosophy - why train & compete Motivation - how important it is to you; wanting to be successful Maturity - knowing, liking, and getting along with yourself Confidence - believing you can Commitment - willingness to do what is necessary Management of Arousal - understanding arousal states; controlling arousal

A Systemtic & Comprehensive Training Program 14

Affective Characteristics ­ SOCIOLOGICAL

(relating to others) Athletic-Coach Interaction ­ relationship with coach; accepting help Teamwork - relationship with teammates Socialization - relationship with others (family, friends, ...) Ethics - practices which provide fair & equitable opportunities for all participants

A Systemtic & Comprehensive Training Program 15

Affective Characteristics ­ NUTRITION

Fuel For Training, Adaptation, & Performance

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Affective Characteristics ­ BIOMEDICAL

Prevention of Injury/Illness Rehabilitation from Injury/Illness

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COMPREHENSIVE TRAINING

Identify and Train All Affective Characteristics Throughout Each Cycle ========================== When? How Often? SYSTEMATIC TRAINING

A Systemtic & Comprehensive Training Program 18

SYSTEMATIC TRAINING

Train In Training Cycles Systematically vary physiological and psycho-social stresses.

A Systemtic & Comprehensive Training Program

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Physiological Stresses

Physical Stresses: Of structural and biochemical systems of the body (muscles, bones, connective tissue, cardio-respiratory system, metabolic system) From training, competition, and outside physical activities.

A Systemtic & Comprehensive Training Program

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PSYCHO-SOCIAL STRESSES

Psychological Stresses:

Of neuro-endocrine systems of body Internally generated; from stresses placed on self - philosophy, motivation, mental maturity, selfconfidence, commitment, arousal, ...

Sociological Stresses:

Manifested as psychological stress Externally generated; from stresses placed by other people or things - coach, teammates, family, friends, media, environment, weather, facilities, equipment

A Systemtic & Comprehensive Training Program 21

SYSTEMATIC TRAINING CYCLE MODEL

AR - Active Recovery / Informal Preparation Phase Low physiological stress, Lowest psycho-social stress TR - Training Phase - Highest physiological stress, Low psycho-social stress BU - Build-Up Phase - High physiological stress, Increasing psychosocial stress OP - Optimum Performance Phase - Lower physiological stress, Highest A Systemtic & Comprehensive 22 psycho-social stress

Training Program

SYSTEMATIC TRAINING CYCLES

Multi-Year Annual Seasonal; "macrocycles" Within Season; "mesocycles" 2 or 1 Week; "cycles" 2-3 Days; "microcycles" Daily Workout Routine

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MULTI-YEAR CYCLES

Youth Age Group, 2 years Middle School, 3 years High School College, 4 or 5 years Olympic Quadrennial

A Systemtic & Comprehensive Training Program

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ANNUAL CYCLE (Into Seasonal Macrocycles)

AR; Summer, road races TR; Fall, cross country BU; Winter, indoor track OP; Spring, outdoor track

A Systemtic & Comprehensive Training Program

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SEASONAL CYCLE (Into Mesocycles)

AR ­ 2 weeks TR ­ 6 weeks BU ­ 4 weeks OP ­ 2 weeks

A Systemtic & Comprehensive Training Program

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TWO WEEK "CYCLES"

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday AR AR TR TR TR TR TR BU BU BU BU BU OP OP

A Systemtic & Comprehensive Training Program 27

ONE WEEK "CYCLES"

1. 2. 3. 4. 5. 6. 7. Sunday Monday Tuesday Wednesday Thursday Friday Saturday AR TR TR BU BU OP OP

A Systemtic & Comprehensive Training Program

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TWO or THREE DAY "MICRO-CYCLES"

MD/Distance 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sprints/Hurdles/Jumps/Throws

A Systemtic & Comprehensive Training Program

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TRAINING OBJECTIVES

(Within Two or Three Day Microcycles)

Training Days 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Recovery Days AR AT AT UUD AT OD AR AT UD AT TD 1/2 AT RD

A Systemtic & Comprehensive (will describe in detail later) Training Program 30

OOD

DAILY TRAINING ROUTINE

I. II. III. IV. V. Warm-Up

A. General Preparation B. Specific Preparation

Specific Event Preparation Technique Training Power Training Specific % Anaerobic ­ Aerobic Endurance Training VI. Specific Warm-down VII. Strength Training VIII. General Warm-down ­ initiation of recovery & adaptation

A Systemtic & Comprehensive Training Program 31

WARM-UP, Purpose

General Preparation; easy running: Increase temperature of muscles Initiate production of synovial fluid in joints Develops aerobic endurance Specific Preparation; dynamic lead-ups - series of sprint technique exercises which systematically increase range and speed of motion up to training/competition activities: Increases dynamic flexibility. Develops speed (quickness & power), sprint technique, and speed& endurance. A Systemtic Comprehensive

Training Program

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WARM-UP ROUTINE

General Preparation - AR, 6-12 minutes Specific Preparation; 3 X 15-30m of:

1. 2. 3. 4. 5. 6. 7. 8. Low knees Sprint walks Sprint skips High knees Build-ups Accelerations Flyings Start-throughs

A Systemtic & Comprehensive Training Program 33

WARM-DOWN

Purpose:

Gradually decreases the physiological and psycho-social stresses to resting rate Limited aerobic endurance development Initiates recovery-adaptation process

Methods:

AR; 6-12 minutes Other activities - free play, easy swimming, static stretching, massage

A Systemtic & Comprehensive Training Program 34

APPLICATION OF THE SYSTEMATIC & COMPREHENSIVE TRAINING/COMPETITION PROGRAM FROM THEORY TO PRACTICE 1. 2. 3. 4. 5. 6. 7. Determine the macrocycles within the total year. Determine the mesocycles within each macrocycle. Determine the length of the cycles (1 or 2 weeks) within each mesocycle. Determine the microcycles (2 or 3 days) within each cycle. Establish the training sequence within each cycle, incorporating training for all characteristics. Establish the daily training routine, taking into account all characteristics. Establish the training activities for each characteristic, adaptable to the time location within each macrocycle, mesocycle, cycle, and microcycle. A Systemtic & Comprehensive 35

Training Program

ENDURANCE TRAINING

(ability to sustain a movement pattern of given duration & intensity) Four Categories Of Endurance, based on duration & intensity: Aerobic Endurance (AR) - long & slow Anaerobic Endurance (AN) - short & fast Anaerobic Threshold (AT) Specific % Anaerobic-Aerobic (%AN-AR) at objective event distance & pace

A Systemtic & Comprehensive Training Program 36

ENDURANCE DEVELOPMENT, PHYSIOLOGICAL BASIS

Protein Synthesis; regeneration and generation of:

Structural protein - muscle, bone, connective tissue, blood cells, mitochondria, ... Enzymatic protein - enzymes, hormones

Generation Of Energy (ATP); anaerobic, aerobic, % anaerobic - aerobic

A Systemtic & Comprehensive Training Program 37

PROTEIN SYNTHESIS

Must get essential amino acids into the cell (e.g., muscle cell). How? - proper nutrition & training Must stimulate the synthesis of structural protein (e.g., muscle cell structure, mitochondria). How? ­ proper training Must stimulate the synthesis of enzymatic protein (which motivates and controls muscle cell function). How? ­ proper training ============================ After strenuous training bout, recovery/adaptation of structural and enzymatic protein requires 48-72 hours.

A Systemtic & Comprehensive Training Program 38

ANAEROBIC ENERGY

ATP P CP

Muscle Contraction

ADP

Stored ATP = 2 seconds Stored CP + ATP = 6 seconds Stored CO + ATP + lactate tolerance & diffusion = 15 sec.

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AEROBIC ENERGY

A Systemtic & Comprehensive Training Program

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RELATIONSHIP BETWEEN INTENSITY & DURATION AS RELATED TO ANAEROBIC VS. AEROBIC ENERGY

A Systemtic & Comprehensive Training Program

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ANAEROBIC & AEROBIC PERCENTAGES

Distance 25m 50m 100m 200m 400m 800m 1500m/1600m 3000m/3200m 3000mSt/5000m 10k 20k Marathon (42k) Anaerobic % 100% 99% 98% 95% 90% 70% 50% 30% 20% 10% 5% 0%

A Systemtic & Comprehensive Training Program

Aerobic % 0% 1% 2% 5% 10% 30% 50% 70% 80% 90% 95% 100%

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ENDURANCE TRAINING

Four Categories Of Endurance: Aerobic Endurance (AR) Anaerobic Endurance (AN) Anaerobic Threshold (AT) Specific % Anaerobic-Aerobic (%AN-AR)

A Systemtic & Comprehensive Training Program

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TRAINING OF ALL CHARACTERISTICS How To - Train up to and down to the stress (intensity/load & duration) level of the objective event (TD). Symbolism; Intensity/Load & Duration Levels

Objective AR AT OOD OD TD UD UUD Intensity Lowest Low Moderate Moderate High High Highest Level 1 2 3 4 5 6 7 Duration Highest High High Moderate Moderate Low Lowest Level 7 6 5 4 3 2 1

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A Systemtic & Comprehensive Training Program

SPECIFIC % ANAEROBIC- AEROBIC TRAINING (%At-AR) Systematically train up to and down to the objective event.

OOD OD TD UD UUD

OOD OD TD UD UUD

A Systemtic & Comprehensive Training Program 45

EXAMPLE % ANAEROBIC ­ AEROBIC TRAINING PACES, 800m

Training Objective Distance Anaerobic - Aerobic % 25m 100%-0% 50m 99%-1% 100m 98%-2% 200m 95%-5% 400m 90%-10% 800m 70%-30% 1500m/1600m 50%-50% 3000m/3200m 30%-70% 3000mSt/5000m 20%-80% 10k 10%-90% 20k 5%-95% Marathon (42k) 0%-100%

A Systemtic & Comprehensive Training Program 46

UUD UD TD OD OOD

%AT-AR TRAINING OBJECTIVES

(Within Two Week Cycle)

Training Days 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday

OOD UUD OD

UD TD RD

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A Systemtic & Comprehensive Training Program

ANAEROBIC ENDURANCE TRAINING

I. Warm-up: A. AR ­ 12 minutes B. Dynamic Lead-ups; 3 X 30m of: 1. Low Knees 2. Sprint Walks 3. Sprint Skips 4. High Knees 5. Buildups 6. Accelerations 7. Flyings 8. Start-Throughs II. %AN-AR Workout: on UUD day, reps of 30-70m III. Warm-down; AR ­ 12 minutes IV. Strength Training

A Systemtic & Comprehensive Training Program 48

ANAEROBIC THRESHOLD TRAINING

Training Days 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Recovery Days AR AT AT 1/2AT, UUD AT 1/2AT, OD AR AT 1/2AT, UD AT 1/2AT, TD 1/2 AT 1/2AT, RD

A Systemtic & Comprehensive Training Program 49

1/2AT, OOD

ANAEROBIC THRESHOLD TRAINING

AT TRAINING DURATIONS (minutes) Training Distance AR-AT-AR 1/2AT 800m 6-6-6 6-3-6 1500m/1600m 6-12-6 6-6-6 3000m/3200m 6-18-6 6-9-6 3000mSt/5000m 6-24-6 6-12-6 10k 6-30-6 6-15-6 Marathon 6-36-6 6-18-6 AR & AT Pace AR - 120 HR; can comfortably talk AT - 150 HR; max. that can be sustained for long distance

A Systemtic & Comprehensive Training Program 50

AEROBIC ENDURANCE TRAINING

Training Days 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Recovery Days AR AT AT 1/2AT, UUD AT 1/2AT, OD AR AT 1/2AT, UD AT 1/2AT, TD 1/2 AT 1/2AT, RD

A Systemtic & Comprehensive Training Program 51

1/2AT, OOD

AEROBIC ENDURANCE TRAINING

AR DURATION Training Distance AR Duration 800m 15 minutes 1500m/1600m 30 minutes 3000m/3200m 45 minutes 3000mSt/5000m 60 minutes 10k 75 minutes Marathon 90 minutes AR Activities Preferred - running at 120 HR Alternate Activities - swimming, hiking, sports play, bicycling; if HR < 120, double duration

A Systemtic & Comprehensive Training Program 52

AEROBIC ENDURANCE TRAINING

I. Warm-up: A. AR ­ 12 minutes B. Dynamic Lead-ups; 3 X 30m of: 1. Low Knees 2. Sprint Walks 3. Sprint Skips 4. High Knees 5. Buildups 6. Accelerations 7. Flyings 8. Start-Throughs II. %AN-AR Workout III. Warm-down; AR ­ 12 minutes IV. Strength Training

A Systemtic & Comprehensive Training Program 53

TOTAL ENDURANCE TRAINING

Training Days 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Recovery Days AR AT AT 1/2AT, UUD AT 1/2AT, OD AR AT 1/2AT, UD AT 1/2AT, TD 1/2 AT 1/2AT, Competition

A Systemtic & Comprehensive Training Program 54

1/2AT, OOD

End Of This Session

Please Proceed to Next Session

A Systemtic & Comprehensive Training Program

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GUIDELINES FOR WRITING %AN-AR WORKOUTS FOR SPECIFIC TRAINING EVENT

Length of cycle (1 or 2 weeks)? If 2-week cycle, which week in cycle? %AN-AR Training Days (MWF, MWSa, TThSa)? Which day in cycle? Pace Objective (OOD, OD, TD, UD, UUD) Pace & Total Volume Workout Type Sets/Reps & Recovery By distances or times

A Systemtic & Comprehensive Training Program 56

%AT-AR TRAINING

(Within Two Week Cycle)

Training Days 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday

OOD UUD OD

UD TD RD

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A Systemtic & Comprehensive Training Program

EXAMPLE % ANAEROBIC ­ AEROBIC TRAINING PACES, 800m

Training Objective Distance Anaerobic - Aerobic % 25m 100%-0% 50m 99%-1% 100m 98%-2% 200m 95%-5% 400m 90%-10% 800m 70%-30% 1500m/1600m 50%-50% 3000m/3200m 30%-70% 3000mSt/5000m 20%-80% 10k 10%-90% 20k 5%-95% Marathon (42k) 0%-100%

A Systemtic & Comprehensive Training Program 58

UUD UD TD OD OOD

VOLUME OF %AT-AR AT SPECIFIC DAYS' TRAINING DISTANCE PACE

Training Distance 25m 50m 100m 200m 400m 800m 1500m/1600m 3000m/3200m 3000mSt/5000m 10k 15k 20k Multiple 8X 6X 5X 4X 3X 2.5X 2.25X 2X 1.75X 1.5X 1.5X 1.5X Total Distance 200m 300m 500m 800m 1200m 2000m 3600m 6000m 9000m 15k 22.5k 30k

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A Systemtic & Comprehensive Training Program

EXAMPLE %AT-AR TRAINING

(Training Event = 800m; Within Two Week Cycle)

%AT-AR Workout 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday

OOD; 3000m/3200m pace, volume = 6400m UUD; 200m pace, volume = 800m OD; 1500m/1600m pace, volume = 3600m

UD; 400m pace, volume = 1200m TD; 800m pace, volume = 2000m RD; Competition or Simulated Competition

A Systemtic & Comprehensive Training Program 60

%AT-AN WORKOUT TYPES

[examples for training distance (pace) = 1500/1600; volume = 3600m; by DISTANCES; set recovery according to rep distances]

Short Intervals - 36 X 100m Medium Intervals - 12 X 300m Long Intervals - 6 X 600m Step-Ups - 100, 200, 300, 400, 500, 600, 700, 800 Step-Downs ­ 800, 700, 600, 500, 400, 300, 200, 100 Step Up-Downs - 100, 200, 300, 400, 500, 600, 500, 400, 300, 200, 100 Step Down-Ups - 500, 400, 300, 200, 100, 200, 300, 400, 500 A X 300m) Sets-Reps - 2 X (6Systemtic & Comprehensive

Training Program

61

%AT-AN WORKOUT TYPES

[examples for training distance (pace) = 1500/1600; volume = 3600m; by TIMES; set recovery according to rep distances]

Short Intervals - 36 X 15 seconds Medium Intervals - 12 X 45 seconds Long Intervals - 6 X 1:30 Step-Ups - :15, :30, :45, 1:00, 1:15, 1:30, 1:45, 2:00 Step-Downs ­ 2:00, 1:45, 1:30, 1:15, 1:00, :45, :30, :15 Step Up-Downs - :15, :30, :45, 1:00, 1:15, 1:30, 1:15, 1:00, :45, :30, :15 Step Down-Ups - 1:15, 1:00, :45, :30, :15, :30, :45, 1:00, 1:15 A X 300m) - 2 X (6 62 Sets-Reps - 2 X (6Systemtic & Comprehensive X :45)

Training Program

DECIDING ON WORKOUTS/RECOVERIES WITHIN A WORKOUT TYPE; Examples - workout type = interval; training distance/pace = 1500/1600m, total distance = 3600m, based on distances Workout 1 X 3600m? 2 X 1800m? 3 X 1200m 4 X 900m 5 X 700m 6 X 600m 7 X 500m 8 X 450m 9 X 400m 10 X 350m 12 X 300m 16 X 250m 18 X 200m 24 X 150m 36 X 100m 48 X 50m? Recovery Other Approach

18 minutes 15 minutes 12 minutes 9 minutes 6 minutes 4.5 minutes 3 minutes 2.5 minutes 2 minutes 1:5 minutes 1 minute 45 seconds 30Systemtic & Comprehensive A seconds Training Program 15 seconds

Start at 21X Start at 18X Start at 15X Start at 12X Start at 9X Start at 6X Start at 5X Start at 4X Start at 3X Start at 2.:30X Start at 2X Start at 1:30X Start at 1X Start at :30X

63

SUMMARY; SPECIFIC %AT-AR WORKOUTS Be creative, any type workout Run only at specific day's training distance pace over corresponding volume Set recoveries commensurate with number and distance of reps Run total workout as fast as possible, taking into account pace required each rep to maximize total effort ============================= If you need help setting up a systematic and comprehensive training-competition program, and workouts, considerComprehensive a computerized A Systemtic & 64 Training Program program.

A Systemtic & Comprehensive Training Program

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A Systemtic & Comprehensive Training Program

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A Systemtic & Comprehensive Training Program

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End Of This Session

Please Proceed to Next Session

A Systemtic & Comprehensive Training Program

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TO MAKE OLYMPIC TEAM, WOMEN'S 800M

800m ­ 1:58 400m ­ 1 X :53 200m ­ 1 X 24.0 100m ­ 1 X 11.8 50m ­ 5.8 30m - ??

A Systemtic & Comprehensive Training Program 69

800m ­ 1:56 400m ­ 2 X :58 200m ­ 2 X 26.5 100m ­ 2 X 12.0 50m ­ 2 X 5.9

TO MAKE OLYMPIC TEAM, MEN'S 800M

800m ­ 1:43 400m ­ 1 X :47 200m ­ 1 X 22.0 100m ­ 1 X 10.75 50m ­ 5.3 30m - ??

A Systemtic & Comprehensive Training Program 70

800m ­ 1:42 400m ­ 2 X :51 200m ­ 2 X 23.5 100m ­ 2 X 11.0 50m ­ 2 X 5.375

TO MAKE OLYMPIC TEAM, WOMEN'S 1500M

1500m ­ 4:00 800m ­ 1 X 2:00 400m ­ 1 X 55.0 200m ­ 1 X 25.0 100m ­ 12.0 30m - ??

A Systemtic & Comprehensive Training Program 71

1600M ­ 4:16 800m ­ 2 X 2:08 400m ­ 2 X 60 200m ­ 2 X 27.5 100m ­ 2 X 12.0

TO MAKE OLYMPIC TEAM, MEN'S 1500M

1500m ­ 3:33 800m ­ 1 X 1:48 400m ­ 1 X 50.0 200m ­ 1 X 23.0 100m ­ 11.0 30m - ??

A Systemtic & Comprehensive Training Program 72

1600M ­ 4:46 800m ­ 2 X 1:53 400m ­ 2 X 54.0 200m ­ 2 X 25.0 100m ­ 2 X 11.5

VALUE OF SPEED & SPEED ENDURANCE (AN)

Sprint the last part of the race? Run at desired pace of race throughout race.

Example:

· Best of 56.0 400, run at 60.0 400 pace for 800? · Best of 54.0 400, run at 60.0 400 pace for 800.

A Systemtic & Comprehensive Training Program 73

APPROACH TO SPEED & SPEED ENDURANCE DEVELOPMENT AND TRANFERRING IT TO MIDDLE DISTANCE ­ DISTANCE EVENTS

800m

400m 200m 100m 30m

A Systemtic & Comprehensive Training Program 74

TRANSLATION OF 30M FLY TIMES TO 100M, 200M, 400M & 800M TIMES (Assuming A Quality Training Program Emphasizing Speed & Speed Endurance Development) (SEE HANDOUT)

A Systemtic & Comprehensive Training Program 75

SPEED & SPEED ENDURANCE (AN) TRAINING

I. Warm-up: A. AR ­ 12 minutes B. Dynamic Lead-ups; Sprint Technique; 3 X 30m of: 1. Low Knees 2. Sprint Walks 3. Sprint Skips 4. High Knees 5. Buildups 6. Accelerations 7. Flyings 8. Start-Throughs Power Training %AN-AR Workout: on UUD day, reps of 30-70m Warm-down; AR ­ 12 minutes Strength Training

A Systemtic & Comprehensive Training Program

II. III. IV. V.

76

POWER TRAINING

Strength (f) - maximum force that can be applied in one repetition; maximum resistance, time not an issue Speed/Quickness (v = d/t) ­ maximum speed or frequency; minimum or negative resistance, minimize time Specific POWER = Strength X Speed/Quickness (p = f x v = f x d/t = (f x d)/t = W/t) ­ force and speed/frequency specific to event ================================

Speed

TRAIN BY: POWER

A Systemtic & Comprehensive Training Program

Strength

77

POWER TRAINING

(Plyometrics)

Exercises: Single leg bounds (each leg) Alternate leg bounds Triple Jump Bounds Three-Step Bounds 3 X 30m 3 X 30m 3 X 50m 3 X 50m

============================ Emphasis: Sprint position Minimize ground contact A Systemtic & Comprehensive

Training Program

78

Strength Training

Purpose: Improve speed. Improve endurance (maintain ability to apply needed forces) How: High resistance, few repetitions, don't worry about speed Total body lifts to specific muscle groups Keep strength training in balance with other aspects

A Systemtic & Comprehensive Training Program 79

STRENGTH TRAINING

(Within Two Week Cycle)

Sets/Reps Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Resistance As

OOD UUD OD

1 X (15-25) approx 9 X 1 2 X (8-14)

60% 70,75,...max% 80%

Circuit

Circuit

UD TD RD

7,6,5,4,3,2,` 3 X (4-7) 3 X (4-7)

75,80,...,105% 90% 90% Circuit Circuit

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A Systemtic & Comprehensive Training Program

STRENGTH TRAINING

(Exercises)

1. Power Clean; alternate ­ dead lift & clean 1. Squat with Toe Press 2. Bench Press 3. Arm Curls 4. Leg Extensions 5. Leg Curls 6. Abdominals 7. Back Flexors

A Systemtic & Comprehensive Training Program 81

SUMMARY

IF YOU WANT TO BE AS GOOD AS YOU CAN BE, AS ATHLETE OR COACH: Know, understand, and apply the scientific principles of training-competition. TRAIN SYSTEMATICALLY; in cycles; vary physiological and psycho-social stresses accordingly within each cycle. TRAIN COMPREHENSIVELY; identify and train ALL affective characteristics ALL THE TIME.

A Systemtic & Comprehensive Training Program 82

THANKS!!

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