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DETAILS OF AN ATHLETE
Name of the sport: Track and field (400m hurdles)
Name of the performer: Papadopoulos Ioannis
Nationality: Greek
Sex of performer: Male
Age of performer 22
Experiences: 10 years of training starting from long jump, high jump, 110m hurdles and 200m. The last two years has only been involved with 400m hurdles. Personal record 53:50 in 1997. Participating in many athletics events. Achievements: one time member of the Hellenic national track & field team in 1994, twice has achieved first places at the Panhellenic championships in the years 1993 and 1996. As well as many other accomplishing.
IMPORTANT NOTE: For the previous year the athlete has been idle concerning training and contests.
The performer first of all must acclimatise to the new climate. Since he is absent from home (studying in Portsmouth University and his family lives in Greece) he must divide his time efficiently so as to study and prepare a good food. (His diet is very important). These two factors must be undertaken so as for the trainer to have the best performance while training. Another factor, which is very important to the planning of the training programme, is that the athlete has been absent from the track & field activities almost one year. This results to the athlete low physical condition so the programme must therefore take this into great consideration through out the planing of the programme.
The training programme must stem from the major aims of the certain year. In this case the major aim is the National championship of athletics in 20-07-00.
The training programme must be separated into three different periods:
a) First period: Introduction
b) Second period: mainly preparation
c) Third period: competition period
THE ANALYSIS OF THE PERIODS AND EXAMPLES OF THE TRAINING PROGRAMMES
a) First period: The duration of this phase is about eight weeks time. At the beginning of this phase, measurements must take place (e.g. heart rate, weight and height of the athlete). The athlete must not follow a heavy training programme. These weeks are for the athlete to be introduced to the heavy training programme, which will follow in the next period. At this stage a variety of drills must be undertaken so as to increase the strength and fitness of the athlete.
TRAINING PROGRAMME
Monday
20 min warm up, 40-min basketball games, speed drills, 30-min exercises for flexibility.
Tuesday
30 min warm up, 10x100m strain 50%, strength drills (e.g. hurdle drills), 20 min free running.
Wednesday
50 min resistance training (e.g. run up to a mountain), 30 min exercises for flexibility.
Tuesday
30 min warm up, 8x100m strain 60%, one hour circuit training, 20 min free running.
Friday
30 min warm up, 10x100m strain 60%, body weight exercises, 10x100m strain 60%, 20min free running, exercises for flexibility.
Saturday
30 min warm up, 8x100m strain 60%, 10x200m strain 60% (3min between the sets), 20 min free running, exercises for flexibility.
Sunday
40 min free running, 40 min exercises for flexibility.
At the end of this period the athlete must have improve his strength, flexibility and the most important the aerobic endurance. The athlete must pass the same measurements as the ones, which he passed at the beginning of the period. This happens so as to observe any body changes after the particular training programme.
b) Second period: This part of the programming is the most important. At this point the athlete obtains the main bases to achieving his goal (speed, aerobically endurance, strength and hurdle abilities). The duration of that period is about 16 weeks. This period is separated into 5 macrocycles and each of the macrocycle separated into three microcycles (one microcycle is one week). Each macrocycle contain 2 microcycles of heavy training and one microcycle of testing (testing week). At the testing microcycle the coach can counts the improvement of the athlete after the heavy training programme. Furthermore the testing microcycle reduces the training load. The reduction of the loading is not important only at the macrocycles but also to the microcycles. Macrocycles beyond 3 weeks are dangerous of dulling the athletes motivation and response to the training load.
Monday
30 min warm up, 8x100m increasing speed, 8x200m strain 80%, 8x100m strain 80%, 30 min free running exercises for flexibility.
Tuesday
30min warm up, hurdles drills, 8x100m strain 85%, speeds, weights strength exercises, exercises for flexibility.
Wednesday
35 min warm up, 8x100m strain 75%, 2x400m, 4x300m, 6x200m strain 80%, 20 min free running, exercises for flexibility.
Thursday
50 min free running (running out of the stadium), 8x200m strain 60%, exercises for flexibility.
Friday
30 min warm up, hurdle drills, 2x200m, 4x150m, 6x100m strain 85%, 8x100m strain 65%, exercises for flexibility.
Saturday
30m warm up, 4x100m strain 70%, 1x800m, 2x600m, 4x400m strain 75%, 20 min frees running, exercises for flexibility.
Sunday
50 min free running, 50 exercises for flexibility.
The above example is for the first macrocycle. As the macrocycles pass the number of the sets remain the same. On the other hand the percentages of the strain will increase. Below the graph shows the alterations of the loading for the above microcycle.
Because this period is very spontaneous for the athlete the possibility of injuries is very high. So as to avoid these circumstances the flexibility of the athlete must be very good.
c) Third period: the duration of this phase is from the end of the major preparation until 20 of July. The competitions that the athlete participates in this period have the aim to develop the athletes training status and his competitive performance. These competitions are seldom used to evaluate the athlete status in relation to the other athletes and relative to his own previous competitive performance. Here we can mention that these competitions may well include events other than the athletes own event. For example, 800m to assess speed endurance or 200m to improve his speed. Due to emotional demands and attempts to achieve his goals the experience of the competition is more exhausting than that of the training experience. For this reason the training has to change its formation. The sets of training programme have to be reduced so as for the athlete to work more tensively. (95%-100%). The training is getting more specific to the sport of the athlete (400m hurdle). At the end of this period the athlete is going to be at the highest stage of his fitness. Since the athlete was absent from the tracks for one year our goal is to achieve his old record and to improve it as much as possible. To achieve the athlete this goal there must be a very good relationship and co-operation between the athlete and the coach. When the period of competition is finish (20-07-00) there must be at least one-month absences from the tracks activities but not from the other sports. Then the cycle is start again
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