track and field 2015 training plan.docx
DESCRIPTION
TRACK AND FIELD 2015 training planTRANSCRIPT
Event : Sprint (100m,200m) Week : 16 Feb – 21 Feb Intensity : Medium
Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes
Monday
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Flying 30’s (30m Sprint x 5) – Parachute assist/time
taken- Abs-circuit- Cooling down
Rest Speed Training
Tuesday
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Interval runs:
a) 6xRun 50m – Jog backb) 6xKnee tuck – Sprint 50m – Walk backc) 6xPush up – Sprint 50m – Walk backd) 6xSky Hop – Sprint 50m – Walk back
- Upper Body circuit- Cooling down
- 10 mins Jog & Static Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Normal Tempo Run – 6x110m@80% rest 1 minute
between reps- Cooling down Muscle Endurance
Wednesday
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Pylo- Mini Hurdles (10 hurdles x 5 reps)
a) Rightb) Leftc) Both
- Medicine Ball – Squat Pass- Medicine Ball – Lunge + Hold- Medicine Ball – Push Sprint (3x30m)- Cooling down
Rest Strength + Pylo
Thursday
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Bounding (5x20m)- Pipe drills (20 pipes, 500mm apart) x 5 reps- Partners’ drill
a) Arm swing (front hold + release + chase) x 3 reps
b) Belts drill (back hold + release + sprint) x 3 reps- Cooling down
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Step downs 150’s
3 reps (each successive rep is one second faster)- Cooling down Coordination
Friday Light Jogging Rest Active Recovery
Saturday
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Elastic band Fartlek (mounted to two athletes)
5 reps x 30m (sprint)- Time trails (100m)- Cooling down
Rest Speed Endurance
Sunday Rest Rest Rest Rest
Event : Hurdles Week : 16 Feb – 21 Feb Intensity : Medium
Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes
Monday Join sprint training (refer sprint training) Rest Speed Training
Tuesday Join sprint training (refer sprint training)
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- 50 x Anisimova drill (Straight leg drill)- 50 x Anisimova drill (Knee lift drill)- 50 m mini hurdles x 6 @70%- 30 m 5 hurdles sprint x 6 @ 100%- Cooling down
Technique
Wednesday Join sprint training (refer sprint training) Rest Strength + Pylo
Thursday Join sprint training (refer sprint training)
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- 50 x wall drill- 50 x trail leg drill- 30 m 5 hurdles sprint x 6 @ 100%
Cooling down
Technique
Friday Light Jogging Rest Active Recovery
Saturday
- 10 mins Jog & Dynamic Warm up- 3x50m (Technical Drills: High Knee, Reach Exercise,
Butt Kick, Flick Up Heels, Tall Run)- Full run 80m x 6 reps @100%- Cooling down
Rest Technique
Sunday Rest Rest Rest Rest
Event: High Jump Week : 16 Feb – 21 Feb Intensity : Medium
Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes
Monday Join sprint training (refer sprint training) Rest Speed Training
Tuesday Join sprint training (refer sprint training)Rest
Muscle Endurance
Wednesday Join sprint training (refer sprint training) xxxx Strength + Pylo
Thursday Join sprint training (refer sprint training) Coordination
Friday Light Jogging Rest Active Recovery
Saturday Rest Speed Endurance
Sunday Rest Rest Rest Rest
Event: Long Jump Week : 16 Feb – 21 Feb Intensity : Medium
Day Morning (8.30 - 10.00) - 1 Hour 30 minutes Afternoon (2.30 - 4.30) 2 hours Main Components Athletes
Monday Join sprint training (refer sprint training) Speed Training
Tuesday Join sprint training (refer sprint training)
-
Muscle Endurance
Wednesday Join sprint training (refer sprint training) Rest Strength + Pylo
Thursday Join sprint training (refer sprint training) Coordination
Friday Light Jogging Rest Active Recovery
Saturday Rest Speed Endurance
Sunday Rest Rest Rest Rest