Through a friend of mine i’ve been included in some emails that detail training protocols which have been quite successful.I present 3 different coaches views on training design all with their own success.
This coach includes a 9.8 guy, a few low 10s and 20.
monday 5x100m up hill @ 95% effort w walk back recover
increase the reps by 2 every 2 wks until wk 7&8 are 8 reps
tuesday- Stadium steps/ plyo quickness-explosion-cardio workout
wednesday- recovery day–see chiro/massage
thursday- jump run / med ball plyo/cardio
friday- any form of track work with numerous reps/short rest intervals
150m-walk50m-150m with 6 mn rest x 3 sets
Early season… Monday- speed endurance sample 300m+200+100+300@ 14 sec
with 6-8 mn rest
tuesday- starts with gun-instruction as needed-video as needed
thursday- speed specific work such as 2x30+2x40+2x50 with full
recovery using 3 pt start
friday- modified version of monday if no competition on sat
150+130+110+80 @ 95% with8mn recovery
late season monday- 2x180@ race pace w full rest
tuesday block starts
thursday- 3x90m @ race pace w full rest
fri - travel
sat - compete
Coach #2 describes his philosophy
The level of intensity during the year is a function of what training phase you are in. I design the year into two seasons, indoor and outdoor. Each season would have 4 training phases. The amount of time spent in each phase would depend on the length of the season, the important competitions, etc. In general, the competition phase would be the least intense, to make sure you would be fresh to compete.
The volume would flucuate based upon the training phase, and the competitions you are attending. In general, volume would be lower in the competition phase. Typically, a peak would be designed around selection meets and other important competitions. Generally, these important events would have 2 week taper periods prior to competition, to allow the body to rest and be ready for high level competition.
A typical training week would have 2 high intensity speed work-outs, 2 high intensity weight training work-outs, 1 lighter weight work-out, and some recovery work on the off-days. I generally like to have the weight work the same day as the speed work in the morning, and speed in the afternon or evening. My philosophy is simple. In order to run fast you must train fast. You can only perform at high levels a few times per week. The off days are simply to get you prepared for speed days.
Coach number 3’s training protocol is included in the attached picture. His athlete has acheived olympic success in the 200/400m sprints.
Check it out, and discuss what you think.