Have been thinking lately about alternative periodization plans – and different simplified ways of training and would love to hear others’ random thoughts as well…
1. Sprint work where every session in the week in each block is same distance, run in differing fashions. Where intensity, segments of the run, volume, and recovery are manipulated, but distance is the same.
– M – 8×150 with first 30 all out and then 120 float; T: 15×150 ext temp; W: 6×150 with middle section all out; Th – 6×150 intensive tempo, etc.
2. Weight work where it is timed sets – with load and recovery as the variables that get manipulated.
3. Long term (2-3 year planning) where each year is focused on only one major emphasis, and everything else is just maintenance, IE:
– Year 1 – Get 100m to 11.00, little focus on other event; Year 2 – Maintain 100m speed, build jumping ability; Year 3 – Max Strength and throwing emphasis, Year 4 – Technique work
4. Limited planning, where everything is somewhat adlib and based on how you’re feeling that day. IE – Feeling great, push for PRs in everything that day; feeling sluggish – work on technique and some slower tempo running, etc.
5. Doing a squat variation every day year round. Manipulate load, depth, style, etc.
6. Breaking training into micro-sessions to get more work in – IE – 15-20 1 hr sessions per week vs. 6 2 hr sessions.
The thing that amazes me is how until being a master’s competitor, my training never had any intentional planning besides tapering and running some fast shorter runs going into big meets. What random ideas do you all have for training set up?