COMPETITION/ COMPETITIVE ABILITY

Objectives and methodology: to develop competitive ability through occasional competition or regular Timed trials (60m-200m); to develop specific sprinting skills through Sprint Stride and Sprint Drive drills, plus Acceleration and Rhythm runs; to maintain aerobic capacity through relaxed recovery runs and strides on grass; to develop basic speed through short repetitions from rolling start; to increase range of mobility (ROM) via home-worked flexibility routine.

Week 34

 

Session

Monday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles
b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min between reps; full between sets]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks –50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

b) 6-8 block or crouch clearances on straight and bend

c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch [full recovery]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) 3x 2x 90m:
Rep 1of each set:
Acceleration run, each 30m becoming faster
(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 30m fast, 30m relax, 30m fast
 [slow walk back; 6 min]

Sunday

 

 

Week 35

Session

Monday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles

b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks

b) 6-8 block or crouch clearances on straight and bend

c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch  [full recovery]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) 3x 2x 90m:
Rep 1of each set:
Acceleration run, each 30m becoming faster
(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 30m fast, 30m relax, 30m fast
 [slow walk back; 6 min]

Sunday

 

 

Week 36

Session

Monday

a) Sprint drills

b) 2x 120m, 90m, 75m fast relaxed @ 85% effort
[walk back; 6 min]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) Mini circuit 2x 6 x 30/30 sec
Inc med ball work

c) 6-8 relaxed strides on grass x 60-75m

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

Sprint drills: 3x 100m Timed Trials from blocks
or Minor Competition

Sunday

 

 

Week 37

Session

Monday

a) Sprint drills

b) 2x 120m, 90m, 75m fast relaxed @ 85% effort
[walk back; 6 min]

Tuesday

Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) Mini circuit
Inc low-medium intensity plyometric work

c) 6-8 relaxed bend runs, c 60-80m

[full recovery]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

Sprint drills:

1x 50m, 60m, 70m, 80m, 90m drive and relax from 5m rolling start

Sunday

 

 

Week 38

Session

Monday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks – 50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart

b) 6-8 block or crouch clearances on straight and bend

c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch [full recovery]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Sprint drills:

c) 6-8 relaxed strides on grass x 60-75m

Thursday

Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM

Friday

 

Saturday

Sprint drills:

1x 50m, 60m, 70m, 80m, 90m
drive and relax from 5m rolling start

Sunday

 

 

Week 39

Session

Monday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles
b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; full]

Tuesday

Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) Mini circuit: 2x 6x 30/30 sec
Inc med ball work

c) 6-8 relaxed bend runs, c 60-80m
[full recovery]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills:

b) 3x 2x 120m:
Rep 1of each set:
Acceleration run, each 40m becoming faster
(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast
 [slow walk back; 6 min]

Sunday

 

 

Week 40

Session

Monday

Sprint Drive technique rehearsal:

a) 4-6 accelerations through sprint-drive sticks

b) 6-8 block or crouch clearances on straight and bend

c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch [full recovery]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) Mini circuit
Inc low-medium intensity plyometric work

c) 6-8 relaxed strides on grass x 60-75m

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a)Sprint drills

b) 3x 2x 120m:
Rep 1of each set:
Acceleration run, each 40m becoming faster
(E.g. 80%, 85%, 90%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast
 [slow walk back; 6 min]

Sunday

 

 

Week 41

Session

Monday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles

b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; full]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Sprint drills:

c) 6-8 relaxed bend runs, c 60-80m
[full recovery]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

Sprint drills:

2x 200m Timed Trials from blocks
Or Minor Competition

Sunday

 

 

Week 42

Session

Monday

a) sprint drills

b) 2x 120m, 90m, 75m fast relaxed @ 85% effort
[walk back; 6 min]

Tuesday

Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) Mini circuit: 2x 6x 30/30 sec
Inc med ball work

c) 6-8 relaxed strides on grass x 60-75m

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a)Sprint drills:

b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday

 

 

Week 43

Session

Monday

a) Sprint drills

b) 2x 120m, 90m, 75m fast relaxed @ 85% effort
[walk back; 6 min]

Tuesday

Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) Mini circuit
Inc  low-medium intensity plyometric work

c) 6-8 relaxed bend runs, c 60-80m
[full recovery]

Thursday

Home-worked mobility routine
Dynamic flexibility:
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills:

b) 1x 50m, 60m, 70m, 80m, 90m from 5m rolling start

Sunday

 

 

Week 44

Session

Monday

Sprint Stride technique rehearsal

a)  6-8 x cadence runs through 6x 6” hurdles

b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; full]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sprint-drive sticks

b) 6-8 block or crouch clearances on straight and bend

c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch [full recovery

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

Sprint drills:
3x 60m Timed Trials from blocks

[full recovery]

Sunday

 

 

Week 45

Session

Monday

8-10 min relaxed recovery run on grass, 70% effort

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

8-10 relaxed strides on grass x 60-80m

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

8-10 min relaxed recovery run on grass, 70% effort

Sunday