TRAINING DESIGN

100M RUN

WHAT IT IS

• Sprint race in track and field
• Shortest common outdoor running distance
• Home straight run on an outdoor 400m track

HOW

• At the start, some athletes play psychological games such as trying to be last to the starting blocks
• The winner, by IAAF Competition Rules, is determined by the first athlete with his or her torso (not including limbs, head, or neck) over the nearer edge of the finish line.

WHO

• Only male sprinters have beaten the 100 m 10-second barrier
• Most of them being of West African descent

COOL DOWN AND STRETCHING

• To slowly reduce the intensity of the cardio-respiratory activity for several minutes
• Improve flexibility –Lower the risk of joint muscle injury

FLEXIBILITY TRAINING

• can also be incorporated into or be a natural extension of the core training activities

Resistance Exercise

• designed to enhance muscular strength and endurance
• –Specific body mass exercises (e.g. curl-ups) –Weight and load bearing exercises (e.g. climbing) –Use of resistance equipment (e.g. free weights)

Recreational Activities

• Social and enjoyable
• Build cardiovascular and resistance training exercise
• Possible life-long interest in active life-styles

KEY PRINCIPLES OF TRAINING PROGRAM DESIGN

KEY PRINCIPLES

• –Progression –Overload (frequency, intensity and duration) –Specificity –Reversibility –Variety –Periodisation

PROGRESSION

• Increasing intensity and duration

Overload

• frequency, intensity and duration

Specificity

• The movement performed in training should match, as closely as possible, the movements encountered during competition

Reversibility

• Any adaptation resulting from training will be reversed when you stop training.

PERIODISATION

• Coaches need to be aware of appropriate programming
• Macro and micro cycles
• Peak performance period

S.P.O.R.V

• S.pecificity P.rogression O.verload R.eversibility V.ariety

Monitoring Exercise Intensity

Training Heart Rate

• Based on linear relationship between HR and VO2 with increasing rates of work
• Calculated by using the HR which is equivalent to a set % of your VO2 max
• –Light exercise is 35-54% HRmax –Moderate exercise is 55-69% HRmax –Heavy exercise is 70-89% HRmax

KARVONEN METHOD

• Incorporates “heart rate reserve” (HRR) –Difference between HRmax and HRrest
• Click on link below and calculate your own! www.briancalkins.com/HeartRate.htm

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• Technological advances allow heart rate monitors to measure intensity as well as time in a target HR zone
• The Karvonen method can be used to establish a THR zone, rather than a single THR. THR35% = HRrest + 0.35(HRmax – HRrest)

RPE scales

• Ratings of perceived exertion
• Self-assessment by participants in training program of how hard they are working –Borg –OMNI –CERT

CLASS WORK

• Calculate your max heart rate
• Use Karvonen method to work out light, moderate and heavy exercise intensities.
• Complete self-study and data question on p157

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