I haven’t touched on resistance training. From GPP to week 18 we did weights after track session on Monday and as a separate session on Thursday.
Basically we did a 4 week block of teaching the athlete the warm up and some technical elements of some of the lifts.
The session was basically progressive overload with reps between 4 and 6. Sessions took around 40 minutes after warm up.
The 4 week competition preparation phase the training was
Monday – speed and weights
Tuesday – Tempo/bike ride
Wednesday – off
Thursday – Specific Endurance and weights
Friday – off
Saturday – Special endurance
Sunday – Off
The Training planned for this 4 weeks block was as follows;
Week 1
Monday – 4 x 30m Starts, 4 x 60 in, out and ins, 4 x 50, all with at least 1 min per 10m rest, then Weights
Tuesday – Tempo – Big Circuit (athlete didn’t do as he had heavy exam/study load)
Thursday – 1 x 3, 2 x 200m, walk recovery
Saturday – 200 and 200, full recovery (Done in a local competition in an individual and relay)
Week 2
Monday – 4 x 30m Starts, 2 x 60 in, out and Ins, 4 x 50, all with at least 1 min per 10m rest, then Weights
Tuesday – Off Exams
Thursday – Competition Warm Up
Saturday - Exams
Week 3
Monday – 6 x 60m Strides
Thursday – 2 x 3 x 200m, walk recovery/reps, 5-8 min rest/sets
Saturday – Competition 100 in 12.19, 400 in 54.44, and a 4 x 100m leg (all with full recovery)
Week 4
Monday – 8 x 30m Starts, 6 x 50m, all with at least 1 min per 10m rest, then Weights
Tuesday – Tempo around 2000m
Thursday – 2 x 3 x 200m 200 jog/reps, 5-8 minutes rest/sets then weights
Saturday – Special Endurance through Competition
100m in 12.39 and 200m in 24.93, full rest between rests
The athlete managed the majority of the speed sessions, missed one due to fatigue. Although none of the sessions were particularly good. The Thursday specific endurance sessions were reduced and target times not met. This block was in the middle of University exams and the athlete is a high achieving student through hard work (had an internal average in all subjects if greater than 95%)
Overall pretty happy with this block. Next block is the 5 week competition block with the last two competitions being our goal for the first half of the season.