[track60]

track60 on November 20, 2003 at 6:05 pm #8720

Is true that in a Mesocycle ,for improvening Sprint,is good doing always the same Volume and Intensity?

Or is better same Absolute Intensity(not Relative)and more 20% of Volume for week in 2 and 3 with Unload in 4th?Excuse me for the english.

[track60]

track60 on November 21, 2003 at 9:48 pm #23843

Bump!!!

[400stud]

400stud on November 22, 2003 at 12:40 am #23844

Can u word the questions different? I don't really know what ur trying to ask.

[track60]

track60 on November 22, 2003 at 4:47 pm #23845

In 2th and 3th weeks of Mesocycle(4 weeks) more or same Volume?

[400stud]

400stud on November 22, 2003 at 7:23 pm #23846

Increasing volume…

Week 1 – 200m
Week 2 – 220m
Week 3 – 250m
Week 4 – 180m (testing)

This is an example for Acc. Dev. workouts

[track60]

track60 on November 23, 2003 at 8:06 pm #23847

Increasing volume…

Week 1 – 200m
Week 2 – 220m
Week 3 – 250m
Week 4 – 180m (testing)

——————————–
Is correct
Week1—10×20 mt(rest 60seconds)
W2——–12×20(60")
W3——–14×20(60")
W4/Unload-10×20(90") ???

[400stud]

400stud on November 23, 2003 at 10:32 pm #23848

That'd work.

[sprinter78]

sprinter78 on November 24, 2003 at 1:04 am #23849

I'm concerned about the rest you're using .. Although you're only doing 20m you need more recovery between reps for better quality.

According to the USATF manual if you're working for speed for a distance of 20m to 80m you need 3-5 mins rest between reps and 6-8 mins rest between sets.

In the unloading phase I would do a little less .. lets say 2 sets of 3 to 4 20m sprints. That would amount to a volume of 120m to 160m. Like that you will be unloading to 50-60% of your 3rd (heavy) week.

Recovery is very important .. I'd rather do a bit less than more than I should and get injured or overtrained.

Here's an interesting article on recovery …
https://www.protraineronline.com/past/may15/rnr.cfm

good luck in your training ..
:tumble:

[400stud]

400stud on November 24, 2003 at 2:18 am #23850

nic – the USATF manual has many times been discredited and usually for runs of under 30m, 1min/10m run is sufficient. I do agree on the unloading numbers. I guess I overlooked it.

[sprinter78]

sprinter78 on November 24, 2003 at 1:39 pm #23851

You're right about that .. In Charlie's forum they suggest you take 1 minute rest for every 10m as a guideline. 2 minutes rest for the 20m should be enough then.