I decided to show my attempt to program for athletes. This journal will particularly focus on one athlete, who trains and works hard but is unlikely to an elite athlete (or even a representative athlete)
Season 2011/12
A bit about the Athlete
I have coached him for about 4 years, initially to improve his speed and technique for soccer but overtime talked him into trying athletics. Floated around various events for another 18 months, and in the last 12 months has considered himself to be a sprinter. Personally, I think he is suited to 800’s.
He is a full time University student, undertaking a second degree. He originally graduated with a Science degree, but has gone back to do engineering as there is no work for science graduates (he majored in aquaculture and marine science)
He works when he gets work, and plays social hockey and soccer (much to my chagrin)
Generally does enough activity outside of training to count that as his tempo work. Actually have to prevent him doing more work and ensuring he rests enough between events/training sessions.
At the start of the year his personal bests for the three sprints where as follows
100m - 12.18
200m - 24.84
400m - 55.56
Aims I thought are attainable
100 - 11.81
200 - 24.09
400 - 53.89
How did I come about these aims? Not without any real reasoning. That thought they seemed reasonable.
Currently he has achieved the following, and we have been in the SPP phase and early Competition phase
100 – 12.19
200 – 24.88
400 – 53.63
Two parts to the season
Pre Christmas – concentrate on 100-200 times, with a few 400’s without peaking. Main event is 200m week before Christmas.
Post Christmas – 400m and relays for club at State Championships
This year we made a decision to do the following
• Sleds work
• Hill work
• Resistance Training after main session (during winter on separate night)
Annual Plan
Broken up into traditional GPP, SPP, CPP, Comp, and Transition
My slant on these phases is as follows
I use the Bompa biomotor triangle which has speed, stamina, and strength
GPP - Everything is general. All elements are there from day 1
That is speed, stamina, and strength is general and not geared to specific event.
SPP – We become more specific in elements.
CPP – a transition between SPP and Competition, so we introduce more competition specific elements.
Comp – athlete is training for competition.
Transition – R&R and mental break
GPP was 8 weeks. It was broken up into 2 x 4 Weeks
- The athlete 16 different choices in training, athlete required to achieve 100 points a week. More points on components more relevant to sprinters.
- Structured workouts, but general in nature. Sample session is
Sample Week
Day 1 – Speed 6 x 30m sleds at 15% bodyweight, 4 x 60m accelerate for 10 strides and hold, then Weights session. I will post these later
Day 2 – Off
Day 3 – Aerobic component
Day 4 – Weights
Day 5 – Off
Day 6 – Hills – see progression
Hills Progression
Week 1
- Short (100m) x 2
- Medium (200m) x 2
Week 2 - Medium (200m) x 2
- Short (100m) x 1
- Medium (200m) x 1
Week 3 - Medium (200m) x 2
- Short (100m) x 2
Week 4 - Long (300m) x 1
- Short (100m) x 2
Day 7 - Off
On his off days he tended to ride to University which is about 20 minutes each way, play social sport or do some form of activity. He tends not to do any activity easily.
The next phase was SPP which was planned to be 20 weeks, although he had some injury issues caused by soccer or social events – he lost 8 weeks of full training (about 3 weeks of training)
I will post more later.