I often see terms like off-season, pre-season, competition phase, post competition thrown around a lot. However, I am unsure of what they really mean, and how training should differ between each other. Could someone provide me a quick explanation of terms like this for a sprinter running a short to long program?
Discuss long term training plans, periodization schemes, peaking, etc.
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This list is by no means complete, but might give you an idea.
- Acceleration Work - Progresses from 10/20m sprints to 30/40m sprints
- Speed Work - Progresses from 30/40m sprints toward 60m sprints
- Speed Endurance - Progresses from 70m up to 150m over time
- Tempo Runs - Increase volumes into the pre-comp phase, then they level out and drop off as competition continues. 100-300m reps at 75% or less is a starting point but not a 100% rule
- Slower to Faster
- Strength Work - Moderate load to heavier load, 5x5 toward 5x3, 6x3, etc.
- Power Work - High velocity to higher velocity
- Strength Endurance - Hard work to harder work
- In Place Hops
- Rudiment Hops
- Jumps for height or distance
- Drop Jumps - Only for the advanced athlete who has trained for multiple years
- Heavy sleds (80-100% body mass) - used for developing ratio of force (i.e., greater proportion of horizontal force relative to your total force production - HzF/TotF=RF), will also develop very early acceleration (10m)
- Light Sleds (10-20% bm) - Used for developing late acceleration speed, 20-40m section of the race
- Moderate Sleds (~30% bm) - Used for earlier acceleration development, 10-30m section of the race
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