Preparation training for big meets - how do you do it?
Former Member
Hi all!
Curious on how you prepare for big meets. In our club we are just entering the start of the taper period before the Swedish Masters Champ.in 23-25 March. We did it like this:
Jan - 4000-5000 m/training, main series typically 10/20/30 x 100/150/200, short rest, lots of pull and hypoxic training on top.
Feb - 3500-4500 m/training, main series as above typically but sometimes doing a fast 8 x 50 MAX from blocks or something to build up the speed and toxic duration.
March - 1500-2500 m/training lots of fast 25s and 50s and last week before meet we will only do one or two 25s or 50s per training.
3-4 practices a week
On top of this weight training (3x6-8 reps per muscle group) 3-4 days a week.
Any thoughts if this is good or not?
The thing I am concerned about at the moment is that from all the long series we did in jan and feb I have great endurance..but very low max speed.....maybe we should have had one sprint training each week to keep the speed?
Also I am afraid that the weight training is not as effective as it could be. Maybe we should train more explosive excercises...with 2-3 reps heavy....or maybe not...?
:dunno:
What do you all think?
Thx for input!
:notworthy:
/Per
Per,
Here's my 2 cents. I'd cut out weights 1-3 weeks before the meet, that brief rest time should not affect your strength. In regards to weight training, my personal theory is that some explosive training can't hurt, especially with legs. If you can handle squats, try squatting onto a box, go down slow, sit and rest on the box for a count of 3, then blast up. Make sure you don't "bounce" off the box. There's reasons behind why you stop and rest at the bottom, but too long to go into here. Another leg exercise that helps explosive strength is jumping. I'll do sets of 3-6 with 2 min. rest in between. For more resistance you can hold dumbells. In jumping, squat down so thighs are parallel with ground, then jump as high as you can. This is dryland stuff, and is no substitute for practicing dives off the block or push-offs the wall. But it seems to have helped me. Good luck.
Per,
Here's my 2 cents. I'd cut out weights 1-3 weeks before the meet, that brief rest time should not affect your strength. In regards to weight training, my personal theory is that some explosive training can't hurt, especially with legs. If you can handle squats, try squatting onto a box, go down slow, sit and rest on the box for a count of 3, then blast up. Make sure you don't "bounce" off the box. There's reasons behind why you stop and rest at the bottom, but too long to go into here. Another leg exercise that helps explosive strength is jumping. I'll do sets of 3-6 with 2 min. rest in between. For more resistance you can hold dumbells. In jumping, squat down so thighs are parallel with ground, then jump as high as you can. This is dryland stuff, and is no substitute for practicing dives off the block or push-offs the wall. But it seems to have helped me. Good luck.
