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Thread: DMA's Coaching Thread

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    DMA's Coaching Thread

    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 800s.

    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 400s 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
    1. The athlete 16 different choices in training, athlete required to achieve 100 points a week. More points on components more relevant to sprinters.
    2. 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
    1. Short (100m) x 2
    2. Medium (200m) x 2
    Week 2
    1. Medium (200m) x 2
    2. Short (100m) x 1
    3. Medium (200m) x 1
    Week 3
    1. Medium (200m) x 2
    2. Short (100m) x 2
    Week 4
    1. Long (300m) x 1
    2. 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.
    Continuing to learn is one thing in life that has to continue.

  2. #2
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    Re: DMA's Coaching Thread

    SPP was based on two high intensity running days, with 1 high intensity weights day separately. Based on our ability to train and coach this was the best we could do. Athlete was encouraged to do tempo, bike rides, or bush walks on the day after Monday’s high intensity sessions (namely Tuesday) and rest days before high intensity days. Perhaps a mistake on my part (but worked for this athlete)

    SPP was initially 16 weeks, but due to injuries it became 20 week. During the SPP the athlete lost around 8 weeks of training in the speed sessions due to 3 injuries. Monday’s key was 50m sprint, this initially started at 8 reps (as 2 sets x 4 reps) and worked down to 4 reps

    Monday: Sprints and Weights (around 135 minutes)

    The sessions revolved around 50m sprints, with 30m accelerations and in and outs over 50-60m. Total volume of this session was around 570m for the SPP period. Using the 50m as the key session the 16 week period was planned like this

    1. 3 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    2. 3 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    3. 3 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    4. 3 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    5. 2 x 4 x 50m; walk back/reps, 8-10 min rest/sets
    6. 2 x 4 x 50m; walk back/reps, 8-10 min rest/sets
    7. 1 x 4, 3 x 50m; walk back/reps, 8-10 min rest/sets
    8. Testing 60, 150, 300m
    9. 1 x 4, 3 x 50m; walk back/reps, 8-10 min rest/sets
    10. 2 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    11. 2 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    12. 6 x 50m; 5 min rest
    13. 6 x 50m; 5 min rest
    14. 5 x 50m; 5 min rest
    15. 5 x 50m; 5 min rest
    16. 4 x 50m; 5 min rest

    Week 5 the athlete hurt his knee mucking around with mates, that limited his training for 3 weeks. The training was limited to lower intensity training after an initial 3 days of rest

    Week 8 was a test session.

    From week 5 to 7 the athlete had issues with injury, as he hurt his knee making around with mates.

    The athlete was able train in week 8: was test week where the athlete runs 60, 150, 300m, the athlete played soccer after our hard hill session and injured his hip…

    Week 9 was a rehab week

    We made some modifications in training by extending the SPP to 20 weeks and the training from Week 10 became this (the 50m element)

    10. 2 x 3 x 50m; walk back/reps, 8-10 min rest/sets (Easy)
    11. 1 x 50m – modified volume
    12. 2 x 50m – modified volume
    13. 2 x 2 x 50m; walk back/reps, 8-10 min rest/sets
    14. 2 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    15. 2 x 4 x 50m; walk back/reps, 8-10 min rest/sets
    16. Testing 60, 150, 300m
    17. 2 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    18. 2 x 3 x 50m; walk back/reps, 8-10 min rest/sets
    19. 4 x 50m; 5 min rest
    20. 3 x 50m; 5 min rest

    At the end of week 18, the athlete injured his lower back after being tackled at half time heroes. This week was AFL grand final week. This pretty much stopped speed, and weights session for the next three weeks.

    The other main training session was a Hills session. The hill is around 300m in length, and was set up like this.

    1. 2 x 20m, 2 min; 2 x 60, walk back; 3 x (200, 100), jog back/reps, 5 min rest/sets
    2. 2 x 20m, 2 min; 2 x 60, walk back; 2 x (200, 100, 100), jog back/reps, 5 min rest/sets; 1 x 200
    3. –
    4. 2 x 20m, 2 min; 2 x 60, walk back; 2 x (200, 100), jog back/reps, 5 min rest/sets; 1 x 200, 100, jog back rest
    5. 4 x 200, 100m, 200m jog rest/reps, 5 min rest/sets
    6. 2 x 60m; 2 (2 x 200 + 2 x 100), jog back rest/reps, 5 minutes rest/sets
    7. 2 x 60m; 4 x 200; 4 x 100m, jog back rest/reps, 5 minutes rest/sets
    8. 1 x 300m, full recovery; 6 x 100m, walk back rest
    9. 3 x 200m, 3 (200, 100m); walk back rest/reps, 8-10 min rest/sets (Injured didn’t train)
    10. 3 (200, 200, 100m); walk back rest/reps, 8-10 min rest/sets
    11. 3 (200, 200, 100m); jog back rest/reps, 8-10 min rest/sets
    12. 3 (100, 200, 100m); walk back rest/reps, 8-10 min rest/sets
    13. 2 x 2 x 200m, jog back rest/reps, 10+ minutes rest/sets
    14. 2 (300, 100m), jog back rest/reps, 10+ minutes rest/sets
    15. 2 (300, 200m), jog back rest/reps, 10+ minutes rest/sets
    16. 300m Hill Test
    17. 2 x 2 x 300m, jog back rest/reps, Full recovery rest/sets
    18. 2 x 2 x 300m, jog back rest/reps, Full recovery rest/sets

    Week 19 we moved to the track

    19. 2 x 2 x 200m at 27.5 sec; walk 200m rest/reps, 5 min rest/sets
    20. 2 x 2 x 200m at 27.5 sec; jog 200m rest/reps, 5 min rest/sets

    The next phase Competition Preparation Phase is 4 weeks
    Continuing to learn is one thing in life that has to continue.

  3. #3
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    Re: DMA's Coaching Thread

    He run 12.35 in a 100m in week 19, 2 days after the 2 x 2 x 200m
    Continuing to learn is one thing in life that has to continue.

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    Re: DMA's Coaching Thread

    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.
    Continuing to learn is one thing in life that has to continue.

  5. #5
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    Re: DMA's Coaching Thread

    This 5 week competition cycle, took us up to Christmas. It allowed me to test out the peaking cycle. More on that later.

    The first three weeks were in essence continuing on from the previous cycle

    Week 1
    Monday – 4 x 30 blocks, 4 x 60 in, out, and ins, 4 x 50m; recovery was 1 minute per 10m then weights
    Wednesday – 5 x 200m, walk 200m recovery; then weights
    Saturday – Competition 200 + 100m
    Didn’t compete that weekend as athlete was sick – Post exam illness

    Week 2
    Monday – 4 x 30 blocks, 4 x 60 in, out, and ins, 4 x 50m; recovery was 1 minute per 10m then weights
    Wednesday –
    Thursday - 5 x 200m, jog 200m recovery; then weights
    Saturday – 1 x 300m Hill
    Athlete did Saturday on Wednesday (reduced the quality of Thursday’s session) as he was going to a music festival interstate

    Week 3
    Monday – 4 x 30m (Lying), 4 x 50m, with 5 minutes recovery, 2 x 50m (walk back rest), then weights
    Thursday – Block work about 10, 2 x 200m, 200m jog recovery then weights
    Saturday – Competition 400 in 53.63, and 200 in 24.88. There was 90 minutes between races
    He run the 400 the best he has ever run it, it was also a personal best.

    Week 4 and 5
    Start of the peaking cycle. The only instructions I gave my athlete was you do the training as a describe and no other activities.
    Monday – 6 x 30m Starts, 4 x 50 In, out, and ins, 1 x 80, 60; 1 min per 10m rest then weights
    Tuesday – 4 x 5 x 100m @ 70%
    Wednesday – off
    Thursday – 4 x 30 Blocks, 1 x 90m @95%, Full recovery then weights
    Friday – Off
    Saturday – 100m in 12.23 and 400m 54.37, 40 minutes between races and a relay

    I wasn’t at this meet as I had previous engagement, but by accounts he run the first 250m too hard (he went out with a sub 50 runner. He also jogged a 1500m between 400 and relay.

    Sunday – Off

    I found out he went for a 14 mile walk in loose sand with his girlfriend as he felt pretty good. He was feeling like a caged lion…

    Monday – 2 x 30m and 2 x 50m all at 95%, 5-10 min rest then weights
    Thursday – Competition Warm Up
    Saturday 1pm 100 in 12.31 and 4pm 200 in 24.70

    He run the 100 poorly, but made up for it in the 200m

    Notes on weights from Week 2 with followed Pioneer’s Schedule posted on the site and used 4 exercises which reduced down to 2 exercises of 1 set.

    Thoughts on first half of year (actually around of the training year)

    My thoughts as a coach are I made mistakes, and perhaps should have made a more structured training. However this will overtrain and do more than prescribed, so I take the approach that if I don’t give him anything what he does will cover it.

    I think the structure worked, with the athlete losing around 8 weeks of speed – I think he would have hit the 100 and 200 times I set initially (or even better)

    He missed a lot of weights after hurting his back, it was probably another month after he was back running that we managed to a full running and weights session.

    After Christmas there is 11 weeks to the State Championships and realistically his aim will be achieve personal bests in the events he competes in. The championships are held over a two and a half day period, so to do the 100, 200, 400, 4 x 100, and 4 x 400 is probably too much, so we will decide what events he does closer to the date.

    We are going to add an extra speed session by the club relay practice session on a Sunday

    The following is the plan for the 11 weeks

    Monday – Special endurance and weights
    Tuesday – 2200 – 2800 extensive tempo @ 65-7-%
    Wednesday – Off
    Thursday – Speed and weights
    Friday – 2200-2800 extensive tempo for first 4 weeks then off
    Saturday – Off or competition
    Sunday – Relay Practice – will use that as an additional speed session

    I will post Weeks 1 to 8 later, as I can't post it as a table, so have to find another way to embedded or enter.

    Weeks 9 to 11 have yet to be completed, but the structure will be similar to the last 3 weeks of the competition cycle previously described.
    Continuing to learn is one thing in life that has to continue.

  6. #6
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    Re: DMA's Coaching Thread

    Weeks 1 to 8 planned training

    wk1-8 Comp2.jpg

    I hope this works
    Continuing to learn is one thing in life that has to continue.

  7. #7

    Re: DMA's Coaching Thread

    What times does he do for 30/50?

  8. #8
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    Re: DMA's Coaching Thread

    Don't really time them but the last time 60 I have recorded he run the first 30 in 3.85 and the 60 in 7.47. Hand Time from first foot contact
    Continuing to learn is one thing in life that has to continue.

  9. #9

    Re: DMA's Coaching Thread

    Hi, can you enhance the .jpg picture of your training plan? Cant read it

  10. #10
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    Re: DMA's Coaching Thread

    Quote Originally Posted by hermok View Post
    Hi, can you enhance the .jpg picture of your training plan? Cant read it
    Short answer is No, but I will try something else over the weekend
    Continuing to learn is one thing in life that has to continue.

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