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| KML Golden Team...pasukan olahraga yang aku latih ni menjadi juara keseluruhan dengan 8 emas, 4 perak dan 2 gangsa - peringkat kebangsaan di Selangor.....Percaya atau tak? aku latih sorang-sorang tiap-tiap petang bersama GM ku yang pakai baju hijau di atas astaka tu. Banyak isu ketika ini....... :( |
Before You Start
Prior to starting any training, it is recommended you have a
medical examination to ensure it is safe for you to do so. Any application of
this training program is at the athlete's own discretion and risk.
Overview
The seasons training program is based on the six phases
detailed on my Planning page where each phase comprises of a repeated four week plan. The workload in the first
three weeks of the plan should increase each week (easy, medium, hard) and the
4th week comprise of active recovery and evaluation test to
monitor training progress. The aim of the 4 week cycle is to build the athlete
up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to
higher level of fitness, allow a recovery and so on. Remember a plan is
athlete specific and the results of the tests in the 4th week can be used
to adjust the training in the next four week cycle to address any limitations.
Year Training Program
The plan is based on three training sessions per week with
the major competition being in phase 5.
The duration of each phase could be as
follows:
Phase 1 - 16 weeks
Phase 2 - 8 weeks
Phase 3 - 8 weeks
Phase 4 - 8 weeks
Phase 5 - 8 weeks
Phase 6 - 4 weeks
The objective of each phase is as follows:
Phase 1 - General development of strength, mobility, endurance and
basic technique
Phase 2 - Development of specific fitness and advanced technical skills
Phase 3 - Competition experience - achievement of qualification times
for main competition
Phase 4 - Adjustment of technical model, preparation for the main
competition
Phase 5 - Competition experience and achievement of outdoor objectives
Phase 6 - Active recovery - planning preparation for next season
Suggestions as to the sessions for each phase are detailed below. I leave
the content of each four week cycle to you.
Key to notations and terms used
- 1-4 × 2-5 × 300-600m
- 1 to 4 sets of 2 to 5 repetitions of a distance between 300 and 600 metres
Phase 1
Tuesday
- General strength - Circuit or Weight training.
- 30 minute runs with alternating pace each 800m
Thursday
- 30 minutes easy run (Heart rate 60%-70% HRmax)
- 30 to 45 minutes continuous relay.
Sunday
- 2nd event technique
- 30 to 40 minutes. Fartlek or Cross country.
Notes
- Steeplechase athletes may include hurdles in Thursday sessions
- Running technique must remain sound.
- Walks - Walk on Tuesday and Thursday, run on Saturday
- All events will probably elaborate on the 3 day program with at least one other day when the athlete runs 30 to 40 minutes. easy (Heart rate 60%-70% HRmax).
- Each training session to include an appropriate warm up and cool down.
Phase 2
Tuesday
- General strength - Circuit or Weight training.
- 45 minutes run with alternating pace each 1 km
- Thursday
- 30 minutes easy run
- Repetition runs: 1-4 x 2-5 x 300-1,000m
- or 2-4 x (600m, 400m, 300m, 200m, 100m)
Sunday
- 30 minutes easy run or interval training.
- 45 minutes Fartlek with 10 to 12 hills of 100 to 200m
- or Cross country.
Notes
- Steeplechase athletes should work over hurdles on track units -and should also work technique over the water jump.
- Walkers walk on Tuesday and Thursdays - run on Sundays.
- All events will probably elaborate on the 3 day program with at least one other day where the athlete runs 30 to 45 minutes easy (Heart rate 60%-70% HRmax).
- Each training session to include an appropriate warm up and cool down.
Phase 3
Tuesday
- 30 minutes easy run
- Repetition runs - 1-4 x 2-4 x 300-600m .
- or 2-3 x (600m, 400m, 300m, 200m, 100m)
- or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible).
Thursday
- 30 to 45 minutes easy run
- Repetition runs 2-3 x 3-6 x 150m
- or 2-4 x 3-8 x 100m .
- or pyramid 30m, 50m, 70m, 90m, 110m, 130m, 150m - then back down
Sunday
- Competition
Notes
- Steeplechasers will use hurdles on the Tuesday.
- Walkers will use 2 x 30 minutes on Tuesday and use Tuesday's repetition distances (or longer) on Thursday, following 45 minutes walk.
- Each training session to include an appropriate warm up and cool down.
Phase 4
Tuesday
- General strength - Circuit or Weight training.
- 45 minutes run with alternating pace each 1 km
Thursday
- 30 minutes easy run
- Repetition runs - 1-4 x 2-5 x 300m -1,000m
- or 2-4 x (600m, 400m, 300m, 200m, 100m )
Sunday
- 30 minutes easy run or Interval training
- 45 minutes Fartlek with 10 to 12 hills of 100-200m
- or Cross country.
Notes
- Steeplechase athletes should work over hurdles on track units -and should also work technique over the water jump.
- Walkers walk on Tuesday and Thursdays - run on Sundays.
- All events will probably elaborate on the 3 day program with at least one other day where the athlete runs 30 to 45 minutes easy (Heart rate 60%-70% HRmax).
- Each training session to include an appropriate warm up and cool down.
Phase 5
Tuesday
- 30 minutes easy run
- Repetition runs - 1-4 x 2-4 x 300-600m .
- or 2-3 x (600m, 400m, 300m, 200m, 100m)
- or 3-6 x differential 400m (i.e. first 200m at 80% racing speed, second 200m as fast as possible).
Thursday
- 30 to 45 minutes easy run
- Repetition runs 2-3 x 3-6 x 150m
- or 2-4 x 3-8 x 100m .
- or pyramid 30m, 50m, 70m, 90m, 110m, 130m, 150m - then back down
Sunday
- Competition
Notes
- Steeplechasers will use hurdles on the Tuesday.
- Walkers will use 2 x 30 minutes on Tuesday and use Tuesday's repetition distances (or longer) on Thursday, following 45 minutes walk.
- Each training session to include an appropriate warm up and cool down.
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