TRAINING INVENTORY TRAINING INVENTORY FOR SPRINTERSFOR SPRINTERS

AMY DEEMAMY DEEMUNIVERSITY OF MIAMIUNIVERSITY OF MIAMI

ESTABLISHING A ESTABLISHING A TRAINING INVENTORYTRAINING INVENTORY

A.A. Evaluation of the AthleteEvaluation of the Athlete

B.B. Develop GoalsDevelop Goals

C.C. Access Training NeedsAccess Training Needs

D.D. TestingTesting

DEVELOPMENT OF DEVELOPMENT OF TRAINING INVENTORYTRAINING INVENTORY

AccelerationAcceleration

Maximum SpeedMaximum Speed

Speed EnduranceSpeed Endurance

SpeedSpeed

Acceleration (10mAcceleration (10m--30m)30m)HillsHillsBounding seriesBounding series3 point starts3 point startsSled pullsSled pullsStanding starts (10mStanding starts (10m--30m)30m)Block starts (10mBlock starts (10m--30m)30m)Resisted effortsResisted efforts

SPEEDSPEED

Maximum Speed (30mMaximum Speed (30m--60m)60m)

Flying runsFlying runs

In and out runsIn and out runs

Assisted runsAssisted runs

SPEEDSPEED

Speed Endurance (60mSpeed Endurance (60m--150m)150m)

120m (40m sprint/float/sprint)120m (40m sprint/float/sprint)150m 150m (50m sprint/float/sprint)(50m sprint/float/sprint)Ladders 60mLadders 60m--150m150mRepetitions of 60mRepetitions of 60m--150m150m

SPEEDSPEED

Strength LiftsStrength LiftsOlympic LiftsOlympic LiftsAuxiliary LiftsAuxiliary LiftsMultiple ThrowsMultiple ThrowsMultiple JumpsMultiple JumpsCircuit TrainingCircuit TrainingGeneral StrengthGeneral Strength

StrengthStrength

CoordinationCoordination

GeneralGeneral

Event SpecificEvent Specific

FlexibilityFlexibility--MobilityMobility

StaticStatic

DynamicDynamic

Work CapacityWork Capacity

Circuit TrainingCircuit TrainingExtensive TempoExtensive TempoIntensive TempoIntensive TempoSpecial EnduranceSpecial Endurance

WORK CAPACITYWORK CAPACITY

Using general strength activities with drills Using general strength activities with drills or running between stationsor running between stations

Circuit TrainingCircuit Training

WORK CAPACITYWORK CAPACITY

2 x 3 x 2002 x 3 x 200--400m @ 65% 90 active 400m @ 65% 90 active recovery 3 sets. circuit training using recovery 3 sets. circuit training using general strength activities with drills or general strength activities with drills or running between stationsrunning between stations

Extensive TempoExtensive Tempo

WORK CAPACITYWORK CAPACITY

4 X 44 X 4--5 X 60m5 X 60m4 X 44 X 4--5 X 100m 605 X 100m 60--90 reps/3 sets90 reps/3 sets150m/200m/250m/200m/150m 4 recovery150m/200m/250m/200m/150m 4 recovery100m100m--300m with 30 to 5 rest300m with 30 to 5 restHillsHills

Intensive TempoIntensive Tempo

WORK CAPACITYWORK CAPACITY

Special EnduranceSpecial Endurance

200m 30200m 30--45 200m45 200m4 X 100m 20 recovery4 X 100m 20 recovery80m from blocks walk 60m80m from blocks walk 60m--100m100mSprint 100mSprint 100mRuns from 150mRuns from 150m--350m350m

TestingTesting

Block StartBlock StartAcceleration Acceleration Maximum SpeedMaximum SpeedLate RaceLate Race

TestingTestingBlock StartBlock Start Standing Long JumpStanding Long Jump Overhead Back Shot ThrowOverhead Back Shot Throw Between The Leg ThrowBetween The Leg Throw

TestingTestingAccelerationAcceleration Standing Triple JumpStanding Triple Jump 33--55--10 Step Bounds10 Step Bounds 30m Standing30m Standing

TestingTestingMaximum SpeedMaximum Speed 30m Fly30m Fly 60m Fly60m Fly

TestingTestingLate RaceLate Race 60m60m--100m Long Bounds100m Long Bounds

DEVELOPING A YEARLY DEVELOPING A YEARLY TRAINING PLANTRAINING PLAN

General Considerations General Considerations

Developing a Developing a MacrocyclesMacrocycles

Developing a Developing a MicrocycleMicrocycle

Training Inventory for a Training Inventory for a MicrocycleMicrocycle

Rank all competitions and Rank all competitions and periodizeperiodize training training accordinglyaccordingly

Set up training plan from the most important Set up training plan from the most important meet backwards to the beginning of the year.meet backwards to the beginning of the year.

Keep Holistic focus on trainingKeep Holistic focus on training

Follow thematic planFollow thematic plan

Understand the value of rest Understand the value of rest

General ConsiderationsGeneral Considerations

Themes for cyclesThemes for cycles

Developing a Developing a MacrocyclesMacrocycles

DEVELOPING A YEARLY DEVELOPING A YEARLY TRAINING PLANTRAINING PLAN

Themes for cyclesThemes for cycles

Training Inventory for a Training Inventory for a MicrocycleMicrocycle

Developing a Developing a MicrocycleMicrocycle

DEVELOPING A MICROCYCLEDEVELOPING A MICROCYCLE

Speed/TechniqueSpeed/TechniqueStrengthStrengthWork CapacityWork CapacityRestorationRestoration

Themes for a CycleThemes for a Cycle

DEVELOPING A MICROCYCLEDEVELOPING A MICROCYCLE

RunningRunningStrength TrainingStrength TrainingTechniqueTechniqueMulti ThrowsMulti ThrowsMulti JumpsMulti JumpsGeneral StrengthGeneral StrengthRestorationRestoration

Training Inventory for a Training Inventory for a MicrocycleMicrocycle

General PreparationGeneral PreparationSpeed: Sprint related drills, acceleration Speed: Sprint related drills, acceleration mechanics, sand runs, sled pulls, hill runsmechanics, sand runs, sled pulls, hill runsStrength: Proper lifting technique, circuit Strength: Proper lifting technique, circuit training, general strengthtraining, general strengthCoordination: General, Sprint DrillsCoordination: General, Sprint DrillsFlexibility/Mobility: Static, DynamicFlexibility/Mobility: Static, DynamicWork Capacity: Aerobic Capacity and Aerobic Work Capacity: Aerobic Capacity and Aerobic Power, hillsPower, hills

Specific PreparationSpecific PreparationSpeed: Acceleration mechanics, block starts, in & Speed: Acceleration mechanics, block starts, in & out runsout runsStrength: Maximum Strength, General StrengthStrength: Maximum Strength, General StrengthCoordination: Event Specific DrillsCoordination: Event Specific DrillsFlexibility/Mobility: less emphasis on static Flexibility/Mobility: less emphasis on static stretchingstretchingWork Capacity: Anaerobic Capacity, Aerobic Work Capacity: Anaerobic Capacity, Aerobic Power, Specific EndurancePower, Specific Endurance

CompetitionCompetitionSpeed: Blocks 20mSpeed: Blocks 20m--60m, runs from 30m60m, runs from 30m--60m from stand, 60m from stand, 3 point or fly 3 point or fly

Strength: Power, General StrengthStrength: Power, General Strength

Coordination:Coordination:

Flexibility: Dynamic FlexibilityFlexibility: Dynamic Flexibility

Work Capacity: Speed Endurance, Lactate Tolerance, Work Capacity: Speed Endurance, Lactate Tolerance, Race Tactics, Anaerobic Capacity Race Tactics, Anaerobic Capacity

Examples of Training CyclesExamples of Training Cycles

Preparation TrainingPreparation Training

Specific Preparation TrainingSpecific Preparation Training

Competition TrainingCompetition Training

Preparation TrainingPreparation TrainingMonday: Warm up, Multi Throws, Multi Jumps, Monday: Warm up, Multi Throws, Multi Jumps, Accelerations, Weights, Hurdle Mobility, Cool down, Accelerations, Weights, Hurdle Mobility, Cool down, StretchStretchTuesday: Warm up, Aerobic Capacity, General Tuesday: Warm up, Aerobic Capacity, General Strength, Cool down/Static StretchStrength, Cool down/Static StretchWednesday: Warm up in grass, Hurdle Mobility Wednesday: Warm up in grass, Hurdle Mobility Weights, Barefoot tempo run on grass, Pillar Weights, Barefoot tempo run on grass, Pillar strength, Stretchstrength, StretchThursday: Hills, General Strength, Cool down, Thursday: Hills, General Strength, Cool down, StretchStretchFriday: Warm up, in place jumps circuit, Weights, Friday: Warm up, in place jumps circuit, Weights, Pillar Strength, Cool down, StretchPillar Strength, Cool down, Stretch

Specific Preparation TrainingSpecific Preparation TrainingMonday: Warm up, Multi Throws, Multi Jumps, Monday: Warm up, Multi Throws, Multi Jumps, Acceleration drills, blocks 10mAcceleration drills, blocks 10m--30m, Weights, Cool Down, 30m, Weights, Cool Down, Static StretchStatic StretchTuesday: Warm up, Anaerobic Capacity, General Tuesday: Warm up, Anaerobic Capacity, General Strength, Cool Down, Static StretchStrength, Cool Down, Static StretchWednesday: Warm up in grass, Medicine Ball Circuit, Wednesday: Warm up in grass, Medicine Ball Circuit, Weights, MB Pillar Circuit, Diagonal strides in Weights, MB Pillar Circuit, Diagonal strides in grass/Stretch grass/Stretch Thursday: Warm up, Technique, General Strength, Cool Thursday: Warm up, Technique, General Strength, Cool down, Stretchdown, StretchFriday: Warm up, Aerobic Power, Weights, Cool down, Friday: Warm up, Aerobic Power, Weights, Cool down, StretchStretchSaturday: Warm up, Short & Long Hills, Pillar Strength, Saturday: Warm up, Short & Long Hills, Pillar Strength, Cool down, StretchCool down, Stretch

Competition TrainingCompetition Training

Monday: Warm up, Multi Throws, Blocks from 30mMonday: Warm up, Multi Throws, Blocks from 30m--60m, 40m60m, 40m--60m flys, Weights, Cool down, Stretch60m flys, Weights, Cool down, StretchTuesday: Warm up, Speed Endurance or Lactate Tuesday: Warm up, Speed Endurance or Lactate Tolerance, Multi Jumps, General Strength, Cool Tolerance, Multi Jumps, General Strength, Cool down, Stretchdown, StretchWednesday: Warm up in grass, Aerobic Power or Wednesday: Warm up in grass, Aerobic Power or Capacity, Weights, Pillar Strength, Cool down, Capacity, Weights, Pillar Strength, Cool down, StretchStretchThursday: OFF/TREATMENTThursday: OFF/TREATMENTFriday: Pre Meet warm upFriday: Pre Meet warm upSaturday: COMPETE Saturday: COMPETE

TRAINING INVENTORY FOR SPRINTERSESTABLISHING A TRAINING INVENTORYDEVELOPMENT OF TRAINING INVENTORYAcceleration (10m-30m)Maximum Speed (30m-60m)Speed Endurance (60m-150m)StrengthCoordinationFlexibility-MobilityWork CapacityWORK CAPACITYWORK CAPACITYWORK CAPACITYWORK CAPACITYTestingTestingTestingTestingTestingDEVELOPING A YEARLY TRAINING PLANDEVELOPING A YEARLY TRAINING PLANDEVELOPING A MICROCYCLEDEVELOPING A MICROCYCLEGeneral PreparationSpecific PreparationCompetitionExamples of Training CyclesPreparation TrainingSpecific Preparation TrainingCompetition Training