apply to weight room and Plyometrics training activities. It would be better to get the athlete to perform 8-10sets x 1-3reps (Never 8-10 x 3reps) on power cleans using load in the 85% plus range while displaying faster bar speed and acceleration than it would to have them perform 3-5set x 8-12reps. Another good example is that an athlete performing 5 single rep of vertical jumps (5sets of 1 rep with full rest) stressing the maximal jumping height and explosiveness is going to be advantageous than performing 2-3sets of 4-6 of sub-maximal effort vertical jumps. Increase of work capacity should be gradual/progressive and strategic. Do not start with 6 reps of acceleration runs over 15-130m today and be at 12-15 reps in two weeks time. If the process is rushed, the quality of work will suffer.
Understanding Work Capacity & Work Tolerance
Work capacity and work tolerance are not the same although they are inter-related. Work tolerance refers to the ability of an athlete or individual to tolerate specific modes of training and the frequency of training modality they can handle. This comes down to the individual/training balance or balance of individual training qualities. For example, some individuals would not have good tolerance of speed endurance or special speed endurance training. Our short event athletes, sprint hurdlers and jumper events athletes do not need too much in the way of “speed endurance” Some will have better tolerance to this types of work than others. Therefore, it is important we build the athlete’s work capacity progressively. Pushing an athlete in an area where they have low tolerance for heavy work capacity too soon will lead to mechanical breakdown, unnecessary fatigue, slower recovery and possibly injuries. The aim of the coach is to balance the various training modalities and prescribe the right amount of training for each individual athlete rather than overdose the athlete. Speed, strength, balance and flexibility needs to be well balanced. Pure speed cannot be trained everyday likewise maximum strength training. This will place huge amount of stress or exhaustion on the central Nervous System thereby limiting the opportunity for super compensation. Pure speed should be done at least after every 48-72 hours. For example, if a speed workout is done on Monday, the next time for a speed session will be on Thursday because you don’t want to exhaust the CNS. This is why it is important to understand the various training qualities associated with each of the bio motor abilities. Throughout the course of the athletic season (off season and in season) certain training methods modalities are going to be more important than others. Too many times athletes try to train certain modalities during the season and one of this is speed endurance. This should have been addressed during the transition phase and improved during the season for example.
Training Speed before Speed Endurance
For speed power athletes, Coaches and athletes should concentrate on developing the following qualities in the format listed below but most importantly focusing on the training modalities:
Acceleration Development Training (10m-30m from various starting positions and this could be progressed by incorporating resistance and assisted runs).
Maximum Velocity and Speed Training
Transition runs, Fly run, Ins and outs
Speed Endurance Training
Short speed endurance-60m-80m runs
Long speed endurance 90m-150m/ 120m x 90m x70m
Special Speed Endurance 1 (150m-300m runs)
Special Speed Endurance 2 (300m-600m)
Special Speed Endurance 2 is mainly targeting the 400m sprinters. However, we can still incorporate some of these runs with the 100/200m although there are limitations.
Strength Qualities
For your speed and power athletes, coaches and athletes should concentrate of the following:
1.
(Push up, dips, chin ups, body row)
2.
(Bench press, military press, Squat, Dead lifts)
3.
4.
From my personal view, your training programme should look like this.
General Preparation Phase 1
Acceleration development, tempo runs, general strength & conditioning (Stability, balance, co-ordination, agility, flexibility)
General Preparation Phase 2
Acceleration, developing Max velocity, intensive/extensive tempo, absolute & elastic strength, however try and maintain the above components.
Specific Preparation Phase 1
Acceleration & Max velocity, specific strength training (low reps-high intensity
Specific Preparation Phase 2
Max velocity, specific strength training (low reps-high intensity) speed endurance
Competition season
Acceleration, Max velocity and speed endurance
This is a slow and gradual progression approach over the course of months training into a competition phase. Coaches and athletes should understand that when building a house, one should take into consideration the building of a strong foundation and then everything else will hold itself together. Ask yourself what are the needs/demands for the event, your athlete’s current status, what needs to be incorporated to get the athlete strong, stable and explosive and then design a pathway.