COMPETITION/ COMPETITIVE ABILITY (12 WEEKS)

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

 

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 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

 

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 1 of each set:
Acceleration run, each 30m becoming faster
Rep 2 of  each set:
Rhythm runs: 30m fast, 30m relax, 30m fast

Sunday

 

 

Week 36

Session

Monday

 a) sprint drills
b) 2x 120m, 90m, 75m fast relaxed @ 80% effort
[walk back; 6 min]

Tuesday

 

Wednesday

a)4 minute easy run on grass

b)Mini circuit 2x 6 x 30/30 sec Inc mad 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 @ 80% effort
[walk back; 6 min

Tuesday

 

Wednesday

a) 4 minute easy run on grass

b) Mini circuit
Inc low-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
drive and relax from 5m rolling start

Sunday

 

 

Week 38

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

 

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

a) Sprint drills

b) 1x 50m, 60m, 70m, 80m, 90m 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

 

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

 

Wednesday

a) 4 minute easy run on grass

b) Mini circuit
Inc low-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

 

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 @ 80% effort
[walk back; 6 min]

Tuesday

 

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

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 @ 80% effort
[walk back; 6 min]

Tuesday

 

Wednesday

a) 4 minute easy run on grass

b) Mini circuit
Inc  low-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

 

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

 

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