I am only posting one of my heptathletes’ data on here. This one I specifically chose as she is weak at the running events and average in the field. I want to track her for the next six months to see how far she can go. Most of the others in my group are strong at running and weak in the field, which is easy to fix. I have decided to give a detailed account of her training program for review and critique. So please feel free to comment. Her details:
Age: 16
PB’s: 100mH - 18.12
200m - 28.00
800m - 2:45.00
LJ - 5.20m
HJ - 1.40m
SP - 10m
JT - 35m
Hepta: 3852 pts
Targets: Sep 2007 - 3800 pts
Targets: Nov 2007 - 4000 pts
Targets: Jan 2007 - 4200 pts
Targets: Apr 2007 - 4480 pts
The goal is that she wins the national title at under 18 level and qualify for the World Youth champs in 2007.
We have done the whole of our winter GPP which focussed mostly on strenght gains and endurance runs. The last couple of weeks we have done the first SPP and shifted our focus to speed gains and technical developement work.
The first meetings are in early October and we will be moving into the first comp phase in three weeks time.
Comp Dates:
27 Sep Coetzenburg Series I
04 Oct Coetzenburg Series II
07 Oct Grey/Oranje Clover Top 10
11 Oct Coetzenburg Series III
11 Oct Overberg Agri Top 10
13 Oct HMSB Interhuis
18 Oct Coetzenburg Series IV
20 Oct Bredasdorp Top 10
27 Oct PRG/Maties Droommyl
SPP1-1 MONDAY 8/14/2006 (Strenght)
SPP2-2 Speed Endurance
3 x 60m (TT-7.76) 7.63 7.39 7.40
3 x 80m (TT-10.34) 10.08 10.12 10.29
3 x 100m (TT-12.93) 13.06 12.94
SPP2-3 Throws
JT - #5
Double arm throw from a position with the left leg forward or with one impulse stride (left leg forward-and-throw).
Double arm with the body weight in the starting position, or after the impulse stride, shouldbe on the right leg with the body leaning back.
Target throws from a run, aiming to increase the distance or trying to hitthe target from gradually increased speed (fig.1). 15 to 20 repetitions.
Distance throws from a run, aiming for increased distances. 15 to 25repetitions.
SP - #3
No shot put (track to wet)
SPP2-4 (Jumps)
LJ - #3
3 x 8 Development of a 12 stride run up.
3 x 8 Horizontal jumps with a landing in a split position.
3 x 8 Stride long jumps from a full (10 to 14 strides) run-up concentrating on specific aspects of the technique.
3 x 8 Develop the coordination of arm and leg movements is a series of repetition take-offs every second, fourth or sixth stride over a distance ranging from 50 to 150m at different speeds.
HJ - #1
No high jump (track to wet)
SPP2-5 (LA Speed)
5 x 120m (TT-15.93) 15.00 14.94 15.25 15.90 15.50
2 x 150m (TT-19.91) 20.09 20.08
SPP2-7 (Plyometrics)
Hurdle Hops for Speed
Set 1: 1 rep
Set 2: 1 rep
Set 3: 1 rep
Set 4: 1 rep
Set 5: 1 rep
Set 6: 1 rep
Set 7: 1 rep
Set 8: 1 rep
3 Bounds & Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
German Hurdle Hops
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 1 rep
Set 6: 1 rep
Set 7: 1 rep
Set 8: 1 rep
30m Bounding
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
30m Speed Hopping
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps
1m to 1m Depth Jump
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
50cm to 1m Depth Jump
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
30cm to 1m Depth Jump
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Pop-ups
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Med Ball Leg Throws
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Med Ball Throws
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Lower Leg Sand Pit Work
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Nicola has been sick since Monday evening an have not been able to train since.
The next session will be:
SPP2-8 (ATP-Speed)
2 x 4 Starts from blocks (TT-1.29)
SPP2-8 (ATP-Speed)
2 x 4 Starts from blocks (TT-1.29)
Nicola was sick for a week and only returned to training today.
SPP2-9 (Throws)
SP
2 x 8 Stand throws concentrating on hip movements
2 x 8 Half turn puts
JT
3 x 8 Throws with 1.5kg shot
1 x 8 Throws from stand position
1 x 8 Throws from 3 paces
1 x 8 Throws from 5 pace run-up (36.3m best effort today)
Nicola did not practise today she is still groggy after her bout of flu last week.
Nicola is still sick and has not been able to train.
SPP2-10 (Speed Endurance)
3 sets of 8 x 35 @ 90% with 30 sec rest between reps and 5 min rest between sets.
SPP2-11 (Hurdles)
Various hurdles rhythms and runs over three hurdles concentrating on three stride pattern.
It was a very good session despite a gail force wind blowing.
The session was followed by a pole vault session, something Nicola is now also learning.
SPP2-12 (Strenght)
Squats
Deadlifts
Bench Press
Step-ups
Lunges
Med Ball Throws with arms
Med Ball Throws with feet
Bounding
Russians
SPP2-15 (Long Jump)
Run up work
Short pop-ups focussing on position at take-off
3 x 8 Depth jumps