Sprint mesocycle

    Posted In: Sprints

        • Participant
          track60 on October 30, 2003 at 10:26 pm #8678

          For improvening sprints (3-25 mt) is better to rise Volume or Intensity in 8 weeks?

          Is correct, in your opinion,…(always max Intensity)

          week1-4x100mt(day1) + 4×150 mt(day2).Rest 90 seconds between reps

          w2- 5×100 5×150 mt

          w3- 6x100mt 6×100 mt

          w4(unload) 4x100mt 4x150mt

          —————————————————
          w5 10x20mt(rest 60" )day1+6×40(day2/rest 90" )+6x50mt(day3/rest90" )+6x60mt(day4/rest 90" )

          week6—-more 1-2 reps for day

          w7——-more 1-2 reps for day

          week8(unload)-10x20mt(day1)+
          6x40mt(day2)
          6x50mt(day3)
          6x60mt(day4)

        • Participant
          track60 on October 31, 2003 at 12:59 pm #23081

          Bump!!!

        • Keymaster
          Mike Young on November 2, 2003 at 11:20 am #23082

          If you're only training to run 3-25 meters and you've only got 8 weeks to train in, I think the length of your runs is far too long. Under the circumstances you stated, I'd keep intensity at around 100% and increase the lengths of your runs (total volume will increase as a result).

          ELITETRACK Founder

        • Participant
          track60 on November 2, 2003 at 2:04 pm #23083

          I'd keep intensity at around 100% and increase the lengths of your runs (total volume will increase as a result).

          isn't better more reps for more volume that distance?

        • Keymaster
          Mike Young on November 3, 2003 at 12:46 pm #23084

          I don't really understand what you're asking but if you're wondering if you should just increase the total number of reps of a set distance sprint or keep the reps the same but increase the distance of the sprints, I'd choose the latter.

          ELITETRACK Founder

        • Participant
          track60 on November 3, 2003 at 12:59 pm #23085

          Thanx.Why(increasing distance)?

        • Keymaster
          Mike Young on November 3, 2003 at 1:22 pm #23086

          [i]Originally posted by Track60[/i]
          Thanx.Why(increasing distance)?

          You'll better develop the ability to attain and maintain maximal speeds.

          ELITETRACK Founder

        • Participant
          Jay Turner on November 9, 2003 at 2:48 am #23087

          I don't know why he would be training to run 3 meters (if I am reading correctly), but what about the normal 100-200-400. I thought between GPP on through Competition Phase that volume and intensity GRADUALLY rises? Can someone clarify?

        • Keymaster
          Mike Young on November 10, 2003 at 3:06 am #23088

          [i]Originally posted by DaGovernor[/i]
          I don't know why he would be training to run 3 meters (if I am reading correctly), but what about the normal 100-200-400. I thought between GPP on through Competition Phase that volume and intensity GRADUALLY rises? Can someone clarify?

          A macrocycle can be set up that way, but you could also start the season with volume at its highest and gradually decrease. I don't see any problem with this as long as the accompanying intensity is low.

          ELITETRACK Founder

        • Participant
          Jay Turner on November 10, 2003 at 10:14 pm #23089

          [i]Originally posted by mike[/i]
          [quote][i]Originally posted by DaGovernor[/i]
          I don't know why he would be training to run 3 meters (if I am reading correctly), but what about the normal 100-200-400. I thought between GPP on through Competition Phase that volume and intensity GRADUALLY rises? Can someone clarify?

          A macrocycle can be set up that way, but you could also start the season with volume at its highest and gradually decrease. I don't see any problem with this as long as the accompanying intensity is low. [/quote]Are there any advantages/disadvantages to one over the other?

          And the way I set my macro up is to gradually increase volume until midway to 3/4 into the SPP, then gradually decrease on to my unloading phase. Intensity gradually increases throughout the entire macro. You say this can still work?

        • Keymaster
          Mike Young on November 12, 2003 at 10:18 am #23090

          DaGov-
          I don't really see an advantage of one over the other. I think it would really be dependent on the current conditioning of the athlete coming in to the training year and also the training age of the athlete.

          ELITETRACK Founder

        • Participant
          Jay Turner on November 14, 2003 at 12:09 am #23091

          Ok well let's say for the sake of this topic that the training age and fitness level is low for the athlete (first time runner, does not play another sport). How might you want to set up the program then?

        • Keymaster
          Mike Young on November 14, 2003 at 9:40 pm #23092

          In that scenario I think it might be advantageous to concurrently ramp up both volume and intensity for 1 meso.

          ELITETRACK Founder

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