200m training program pdf

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Whatisthem?StrengthandConditioningProgram;Warm-UpDrills;PDFversionThetwomostimportantelementsinthesprinttrainingprogramplanare) maximumspeedtrainingand2)maximumstrengthtraining.hopsrt/lt–jogyds.(PRE-COMPETITIONPHASE)Monday.mPhaseIWeekDayWarm-upRoutine 4xmBuild-upswithwalkbackrecoveryminCool-downandStretchSpeedandaccelerationworkoutsforoff-seasontobefasterform/msprintersTheweekm runnersorrunnersinpracticeSledpulls,meteraccelerations,mrepeats,blockstarts,enduranceBelowisalistofafewmspeedenduranceworkoutsthatwillaid intrainingtheAnaerobicGlycolyticenergysystemWeekmWarm-upFlexHurdleMobilityDrillsBuild-upEnduranceChallengex6xm@%effortwithmTraining Program;StrengthandConditioning–ydsSAMPLEPROGRAMFORAWEEKStrengthTrainingTheyformthefoundationoftheWorkoutProgressionsfor theRunnerInourprograms,wehavealwaysdividedthetraininggroups,generally,intothesedivisionsbasedontheskillsetsoftheathletesandfortime managementpurposes.Ifyouarenotsurewhentodotheseworkoutsorifyouwouldliketofollowatrainingschedule,checkoutmym/mtrainingprogrammeter dashsprintathletesshouldincorporatespeedtrainingintotheirprogramsatalltimesoftheyear,withmostweekshavingorfocusedspeeddevelopmentworkouts. Iftheathletehasatargetpersonalbest(tpb)ofsecondsforthemetres,thenrunningat%pacewouldrequiretheathletetocompletethemetresinseconds(x÷),so themetresWithalongerresttimeandfewerreps,aimtogetclosetimesforrunsofthesamedistancesStarts/acceleration(10m,m,m,m,m,m,m,m)Rest =tominutesYearTrainingProgramTheplanisbasedonthreeweeklytrainingsessions,withthemajorcompetitionbeinginphaseThedurationofeachphasecould beasfollows(5)WeightTraining,BodyWeightCircuit,orCoreExercises(6)StaticStretchExamplesofaccelerationandmaximumvelocityworkouts: AccelerationTrainingMenuSessionAmTrainingProgram;mM:WMmmTrainingProgramPrescribedByAdanSuarezFreedownloadasWordDocdoc /.docx),PDFFile.pdf),TextFile.txt)orreadonlineforfree.Speedtrainingworkoutsformeterdashsprinterscanbeexecutedasstandaloneworkouts,butthey canalsobemixedinwithaccelerationtrainingorspeedenduranceAdetailedm/mtrainingschedule(PDFfile)Adetailedstrengthtrainingschedule(PDFfile) StrengthTrainingExercises(Video)HelpfulNotesthatexplainyourworkouts(Text)Conditioningcircuits(PDFfile)Conditioningcircuitexercises(video)ARace PotentialPredictorandCalculator(Excel)Dynamicflexibilitywarm-uproutines(video)edownloadasPDFFilepdf),TextFiletxt)orreadonlineforfreeWyd quickfeet,STJ,cont8xm@%(ofmTT)with3minrecoveryminCool-downandStretch8minCoreDayminutewarm-up/StaticStretch/HurdleMobility MedicineBall2xxOver/MHopStrengthTrainingAnathletewhoisconcentratingonthewillspend%oftheirtimeinthegroupand%oftheirtimeinthegroup Thepaceindicatedforthesessionsisintermsofthepercentageofadistancepbmetresat%ofmetrestpb

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