Peaking for nationals

Expert Discussion Planning and Periodization
1

An athlete is 14 yr old 100m pb 11.35, 100Mhurdles 13.60, 300mhurdles 40.67 all electronic timed
His program and events for the past two weeks was as follows: and his training program up to the nationals which is on the 6 and 7th April is also set out. There are two main dates namely the 14th of march when the provincial championships is held and then the nationals
PLEASE COMMENT AND ADVISE
FRIDAY 6 Feb Competition friendly compete 100Mh,300mh, 100m
SATERDAY 7FEB Rest
SUNDAY 8 10X100M TEMPO 70% effort
MONDAY 9 3X150+75 SPLIT RUNS 90 sec between splits 20 min between reps First 150 m over 300m spacing hurdles 100% effort.
TUESDAY 10 REST
WEDNESDAY 11 3X60M sprints and 3x60m hurdles 10 min rest between reps
THURSDAY 12 REST
FRIDAY 13 Competition friendly compete 100Mh,300mh, 100m
SATERDAY 14 REST
SUNDAY 15 REST
MONDAY 16 Competition friendly compete 100Mh, 100m
TUESDAY 17 REST
WEDNESDAY 18 Competition First Trails compete 100Mh,300mh, 100m
THURSDAY 19 REST
FRIDAY 20 REST
SATERDAY 21 4X60M sprints 100% effort 10 min rest between reps ,Hurdle technique and rhythm
SUNDAY 22 2x120m 100% effort 20min rest between reps and 1x2x120m split run 90 sec between the first and second 120m at 100% effort, Hurdle teqnique and rhythm
MONDAY 23 REST
TUESDAY 24 4x60 m 100% effort 10m rest between reps, Hurdle teqnique and rhythm
WEDNESDAY 25 3x120 m 100% effort 15 min rest between reps . stopped after the second 120 due to pain in his big toe
THURSDAY 26 REST
FRIDAY 27 5 x block starts over 10m
SATERDAY 28 Competition friendly compete 100Mh,300mh, 100m
SUNDAY 29 REST
PRPOSED TRAING UP TO THE NATIONALS
MARCH
MONDAY 2 3 X30M SPRINTS AND 3X30M H and 1X60M 95% EFFORT 6min between reps
TUESDAY 3 District championships qualifier 100Mh,300mh, 100m
WEDNESDAY 4 tempo 10X100M TEMPO 70% effort
THURSDAY 5MARCH 3x30 M Sprints and 3 x30m Hurdles and 1X60 m sprint all 95% effort 6min rest
FRIDAY 6 Rest
SATERDAY 7 Regional Championships qualifier 100Mh,300mh, 100m
SUNDAY 8 REST
MONDAY 9 10X100M TEMPO 70% effort
TUESDAY 10 3X30M sprints and 3X30 m hurdles and 1X90m sprint 95 % effort 5 and 10 min rest
WEDNESDAY 11 tempo 10X100M TEMPO 70% effort
THURSDAY 12 3x30 M Sprints and 3 x30m Hurdles and 1X60 m sprint all 95% effort 6min rest
FRIDAY 13 Rest
SATERDAY 14 Provincial Championships qualifier 100Mh,300mh, 100m
SUNDAY 15 REST
MONDAY 16 10X100M TEMPO 70% effort
TUESDAY 17 3X60M sprints and 3X60 m hurdles 100 % effort 5 and 10 min rest
WEDNESDAY 18 3X (120m+60m) split runs 90sec rest between splits and 20min rest between reps
THURSDAY 19 REST
FRIDAY 20 Block stars and acceleration up to 30 meters and over the first hurdle

SATERDAY 21 1x (150+90) 1x(120+60) 1x(90+30) split runs 60sec between splits and 20min between reps
SUNDAY 22MARCH REST
MONDAY 23 3X60M sprints and 3X60 m hurdles 100 % effort 5 and 10 min rest

TUESDAY 24 10X100M TEMPO 70% effort
WEDNESDAY 25 3X (150m+60m) split runs 90sec rest between splits and 20min rest between reps the fisrt 150m over hurdles
THURSDAY 26 REST
FRIDAY 27 20 Block stars and acceleration up to 30 meters and over the first hurdle
SATERDAY 28 Travelling to meeting
SUNDAY 29 10X100M TEMPO 70%
MONDAY 30 3X30M sprints and 3X30 m hurdles and 120m 95 % effort 5 and 15 min r
TUESDAY 31 10X100M TEMPO 70% effort
APRIL
WEDNESDAY 1 3X30M sprints and 3X30 m hurdles and 90m 95 % effort 5 and 10 min rest
THURSDAY 2 10X100M TEMPO 70%
FRIDAY 3 2X30M sprints and 2X30 m hurdles and 95% effort 5 min rest between reps
SATERDAY 4 10X100M TEMPO 70% effort
SUNDAY 5 5 X Block stars up to 10 meters and over the first hurdle
MONDAY 6 National Championships
TUESDAY 7 National Championships

2

What do you guys think of the training lead up to the mayor meeting in April. CAN I KEEP IT LIKE THIS OR DO YOU PROPOSED SOME CHANGE. The athlete is on a s-l program

3

Has all of Feb been completed as the plan states? (Based on age and level, I would have spread out the speed work somewhat- as in Feb 9th 2 reps instead of 3.
Feb 13th 300mh only Feb 21 95% not 100%
Feb 22nd 1 x 240m run at 95% Feb 24th tempo only)
Let us know what you think of what I’m saying in retrospect, how much was completed, and how the performances have progressed, and we can go from there.
Hopefully some members will join in on this. Case studies are always interesting.

4

maybe some longer reps for tempo. 200’s or something. especially as a im hurdler he should be able to handle it as long as the intensities are kept in check. i would get bored with all those 100’s

5

Thanks Charlie for the inputs. Everything was completed up till Tuesday the 3rd of March. His progress is good, his 100m pb is reduced from 11.4 to 11.1 and the 100m hurdles from 13.6 to 13.3 this is all hand timing, since the middle of January.
I don’t want him to peak to early so i keep the speed endurance runs reasonable high. He has
no problems running the speed endurance runs and his speed differ not more than .3 seconds from the first to the third.
For today the 4th of March i will skip the tempo runs and make it a rest day to to a pain in his right big toe.
Charlie If you trained this athlete how would you change the program up to the nationals the 6th and 7th April.
The regional championships is moved from Saterday 7th March TO Friday 6 march and i have to change the program for Thursday 5th march to 6x Block starts up to 10m and over the first hurdle.

6

Pmoax thanks for the inputs. I will change some of the tempo runs to 150’s and 200’s

7

For consistency, keep the overall tempo volume the same and revert to tempo 100s over the last two weeks.