deem sprinters inventory

TRAINING INVENTORY FOR SPRINTERS: 

TRAINING INVENTORY FOR SPRINTERS AMY DEEM UNIVERSITY OF MIAMI

ESTABLISHING A TRAINING INVENTORY: 

ESTABLISHING A TRAINING INVENTORY A. Evaluation of the Athlete B. Develop Goals C. Access Training Needs D. Testing

DEVELOPMENT OF TRAINING INVENTORY: 

DEVELOPMENT OF TRAINING INVENTORY Acceleration Maximum Speed Speed Endurance Speed

Acceleration (10m-30m): 

Acceleration (10m-30m) Hills Bounding series 3 point starts Sled pulls Standing starts (10m-30m) Block starts (10m-30m) Resisted efforts SPEED

Maximum Speed (30m-60m): 

Maximum Speed (30m-60m) Flying runs In and out runs Assisted runs SPEED

Speed Endurance (60m-150m): 

Speed Endurance (60m-150m) 120m (40m sprint/float/sprint) 150m (50m sprint/float/sprint) Ladders 60m-150m Repetitions of 60m-150m SPEED

Strength: 

Strength Lifts Olympic Lifts Auxiliary Lifts Multiple Throws Multiple Jumps Circuit Training General Strength Strength

Coordination: 

Coordination General Event Specific

Flexibility-Mobility: 

Flexibility-Mobility Static Dynamic

Work Capacity: 

Work Capacity Circuit Training Extensive Tempo Intensive Tempo Special Endurance

WORK CAPACITY: 

WORK CAPACITY Using general strength activities with drills or running between stations Circuit Training

WORK CAPACITY: 

WORK CAPACITY 2 x 3 x 200-400m @ 65% 90' active recovery 3’ sets. circuit training using general strength activities with drills or running between stations Extensive Tempo

WORK CAPACITY: 

WORK CAPACITY 4 X 4-5 X 60m 4 X 4-5 X 100m 60'-90' reps/3’ sets 150m/200m/250m/200m/150m 4’ recovery 100m-300m with 30' to 5’ rest Hills Intensive Tempo

WORK CAPACITY: 

WORK CAPACITY Special Endurance 200m 30-45' 200m 4 X 100m 20' recovery 80m from blocks walk 60m-100m Sprint 100m Runs from 150m-350m

Testing: 

Testing Block Start Acceleration Maximum Speed Late Race

Testing: 

Testing Block Start Standing Long Jump Overhead Back Shot Throw Between The Leg Throw

Testing: 

Testing Acceleration Standing Triple Jump 3-5-10 Step Bounds 30m Standing

Testing: 

Testing Maximum Speed 30m Fly 60m Fly

Testing: 

Testing Late Race 60m-100m Long Bounds

DEVELOPING A YEARLY TRAINING PLAN: 

DEVELOPING A YEARLY TRAINING PLAN General Considerations Developing a Macrocycles Developing a Microcycle Training Inventory for a Microcycle

Slide21: 

Rank all competitions and periodize training accordingly Set up training plan from the most important meet backwards to the beginning of the year. Keep Holistic focus on training Follow thematic plan Understand the value of rest General Considerations

Slide22: 

Themes for cycles Developing a Macrocycles

DEVELOPING A YEARLY TRAINING PLAN: 

DEVELOPING A YEARLY TRAINING PLAN Themes for cycles Training Inventory for a Microcycle Developing a Microcycle

DEVELOPING A MICROCYCLE: 

DEVELOPING A MICROCYCLE Speed/Technique Strength Work Capacity Restoration Themes for a Cycle

DEVELOPING A MICROCYCLE: 

DEVELOPING A MICROCYCLE Running Strength Training Technique Multi Throws Multi Jumps General Strength Restoration Training Inventory for a Microcycle

General Preparation: 

General Preparation Speed: Sprint related drills, acceleration mechanics, sand runs, sled pulls, hill runs Strength: Proper lifting technique, circuit training, general strength Coordination: General, Sprint Drills Flexibility/Mobility: Static, Dynamic Work Capacity: Aerobic Capacity and Aerobic Power, hills

Specific Preparation: 

Specific Preparation Speed: Acceleration mechanics, block starts, in andamp; out runs Strength: Maximum Strength, General Strength Coordination: Event Specific Drills Flexibility/Mobility: less emphasis on static stretching Work Capacity: Anaerobic Capacity, Aerobic Power, Specific Endurance

Competition: 

Competition Speed: Blocks 20m-60m, runs from 30m-60m from stand, 3 point or fly Strength: Power, General Strength Coordination: Flexibility: Dynamic Flexibility Work Capacity: Speed Endurance, Lactate Tolerance, Race Tactics, Anaerobic Capacity

Examples of Training Cycles: 

Examples of Training Cycles Preparation Training Specific Preparation Training Competition Training

Preparation Training: 

Preparation Training Monday: Warm up, Multi Throws, Multi Jumps, Accelerations, Weights, Hurdle Mobility, Cool down, Stretch Tuesday: Warm up, Aerobic Capacity, General Strength, Cool down/Static Stretch Wednesday: Warm up in grass, Hurdle Mobility Weights, Barefoot tempo run on grass, Pillar strength, Stretch Thursday: Hills, General Strength, Cool down, Stretch Friday: Warm up, in place jumps circuit, Weights, Pillar Strength, Cool down, Stretch

Specific Preparation Training: 

Specific Preparation Training Monday: Warm up, Multi Throws, Multi Jumps, Acceleration drills, blocks 10m-30m, Weights, Cool Down, Static Stretch Tuesday: Warm up, Anaerobic Capacity, General Strength, Cool Down, Static Stretch Wednesday: Warm up in grass, Medicine Ball Circuit, Weights, MB Pillar Circuit, Diagonal strides in grass/Stretch Thursday: Warm up, Technique, General Strength, Cool down, Stretch Friday: Warm up, Aerobic Power, Weights, Cool down, Stretch Saturday: Warm up, Short andamp; Long Hills, Pillar Strength, Cool down, Stretch

Competition Training: 

Competition Training Monday: Warm up, Multi Throws, Blocks from 30m-60m, 40m-60m fly’s, Weights, Cool down, Stretch Tuesday: Warm up, Speed Endurance or Lactate Tolerance, Multi Jumps, General Strength, Cool down, Stretch Wednesday: Warm up in grass, Aerobic Power or Capacity, Weights, Pillar Strength, Cool down, Stretch Thursday: OFF/TREATMENT Friday: Pre Meet warm up Saturday: COMPETE