competition phase

Track & Field 100m
1

hi could you guys please give me some advice.

im just at the end on my spp and now going into my competition period for approx 4 weeks.

can you please give me a general outline to what’s involved during the week in this phase.

how does is differ to spp?

any help would be fantastic

2

I go into precomp after SPP before Comp. but its probably a matter of terminolgy anyway.
Anyhow, the main difference Id say is that since you are going to be competing instead of having 3 intensive training days you would now have 2. Two days of total body lifting and 2 high intensity speed workouts.

3

do you mean 2 days high intens during the week then a race on the weekend?

do the volumes stay the same during the comp phase?

4

1- Yes

2- For your speed work generally yes. However I do tend to drop ext. tempo down a little. As the comp. phase gets to the impt. meets the volume starts to drop in an effort to peak.

5

ok thanks,

so would a weekly plan look something like this

mon-tempo
tues-speed
wed-tempo
thurs-speed
fri-off
sat-race
sun-off

or would something like this be better
mon-speed
tues-tempo
wed-speed
thurs-tempo
fri - off
sat- race
sun-off

6

Probly the lattar week plan, If I remeber correctly tempo is used for recovery and you would tempo after a speed workout to have something to get better from. Also I would try and do something after the meet day. I’m still working on how to work different days of the week, It may be easier to work on set plan on days instead of weeks, like instead of already planning strict weeks, you could plan the individual days according to when you have meets, and not worry about what day it is on.

7

bud_mike,
I don’t think anyone can give you a definite answer to this. You need to try a few scenarios and see what works for you and for what racing distance.
Staying out of speed work for two days might be just fine for you, but not for others (e.g., tempo, rest, block work, race).
Try and keep conditions as constant as possible and give a go to the scheme that you think is probably best for you for a couple of races and see how it goes; it’ll then be easier to make any adjustments needed.
Hope it helps!

8

thanks, much appreciated

9

hey there,
do people think having a block session on wednesday and racing on saturday is to far apart.
this week i did try a block session on thursday and race on saturday and i did find that i didnt feel that great on race day?

10

I’ve had similiar results with that. I think the key issue is that, if you use 30m starts, you have to take care to keep the starts not over 95% so as to not deplete your CNS on race day.

I’d take special note of Charlie mentioning (I think in the special endurance thread) Ben doing 2X200 during competition phase for 60m, as I’ve had better results from longer, rather than shorter, race prep workouts. I ran 10.39 last summer off a session of 3X200 (and then doing nothing for 3 days), and I’ve have good results from sessions like 4X30 + 200 or 3 X 100 (not over 95%). I think the reason is, as Charlie suggests, with different distances, these don’t load the CNS so much.

This year, I’ve had good results following a 4X4X60 session, but not so good following a 4X60 with long rest (CNS bugaboo again), and I did 4X60 on Saturday. So, with my first race on Saturday, tomorrow I’m doing a 60m session, with the first 60 off exact race warmup. If the results are what I expect, I’ll stick with 3X60 and long rest, but if they’re not what I want, I’ll do the 2X4X60 that can be found in CFTS, then switch to 2X200 for the next race.

As Nikoluski says, you need some timetrials or practice races to find out what works best.

11

thanks for that,
i think im starting to confuse my program with to much information.
at first i was just following the weekly templates and volumes from the graphs on the forum review.
then i got the vancovour dvd’s and on there it had the short-long program and then on the dvd charlie outlined a sample week for a competition phase which is what i’m trying to follow at the moment, where before i was just following the graphs on the forum review and competing aswell.
so maybe someone can clarify some of this for me. becuase im really starting to confuse myself now!!!

12

how does the comp phase differ from phase 1-3.
if phase 1 u do,
tue- 2X30, 4X30 blocks , 2X60 98%

thurs, 2X30, 4X30 blocks 2X60 95%

sat- race

what would the other phase’s look like?