How does the type of training you do differ as the season progresses?

Discuss long term training plans, periodization schemes, peaking, etc.
Lzaarth
Posts: 6
Joined: Sat Aug 27, 2016 4:39 pm

How does the type of training you do differ as the season progresses?

Postby Lzaarth » Sun Aug 28, 2016 3:40 pm

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?

Thanks!

athlete.x
Site Admin
Posts: 27
Joined: Sat Aug 20, 2016 5:24 pm

Re: How does the type of training you do differ as the season progresses?

Postby athlete.x » Sun Aug 28, 2016 5:08 pm

This list is by no means complete, but might give you an idea.

Running
  • 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

Lifts
  • 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

Jumps
  • In Place Hops
  • Rudiment Hops
  • Jumps for height or distance
  • Drop Jumps - Only for the advanced athlete who has trained for multiple years

Sleds
  • 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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