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Phase 4 - Adjustment of the technical model, preparation for.

Specific fitness and advanced technical skillsĮxperience - the achievement of qualification times for the main competition Of strength, mobility, endurance and basic technique Season's training plan and four-week training programs for phases 1, 2 and 3, The objective of each phase, with links to examples of a

The following table, Winkler & Gambetta (1987), indicates the types of training volumes that can be used to develop the 100-meter sprinter's energy systems and can be used to guide you in the preparation of training programs. The page on Planning provides an insight into the process of data gathering and preparing training

The content and quantity of training each week and phase In the next four-week cycle to address any limitations. The results of the tests in the fourth week can be used to adjust the training Remember, a training program is athlete specific, and Build you up to an even higher level of fitness (3.Build you up to a higher level of fitness (3 weeks).Test, recovery and adjustment of the training program (1.Build you up to a level of fitness (3 weeks).The workload in the first three weeks of the four-week program increases each week (easy, medium, hard), and the fourth week comprises active recovery and tests to monitor training progress. The season's training plan is based on six phases, each comprising a repeated four-week program. The program supplied here is just an example and will require updates to meet your specific aims and objectives.īefore starting any training, you must have a medical examination to ensure it is safe for you to do so. A training program has to be developed to meet the athlete's individual needs and consider many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. With the performance tests designed specifically for you, you will be able to monitor your progress and gain confidence as you will be able to test multiple times throughout any of the 12 week, 16 week, or 20 week training programs.As all athletes have different needs, a single program suitable for all athletes is not possible.

It is designed with workouts, exercises, and intensity ranges that are based on percentages of what you can do instead of pre-determined times someone else can do.

My 100m and 200m sprint training program is great for all track athletes of all abilities (including elite athletes).