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,
There's reasons behind why you stop and rest at the bottom, but too long to go into here.
Ok, I'll make the attempt. Just know that I'm better at reading and understanding stuff than I am at conveying that knowledge. When doing squats (or any other type of lift) you have a concentric (shortening) contraction and an eccentric (lengthening) of the muscles. In squatting, the eccentric phase is when you "squat down" or lower the weight. While your leg muscle is being lengthened, you are storing energy, like a rubber band. At the bottom of the lift, this stored energy helps you drive up. If you pause at the bottom for a few seconds (sitting on a box), it allows the leg muscles to relax, releasing the stored energy. Now when you lift up, you have to work harder. It basically takes the "rebound" out of the equation. If you do this for 4 or more "leg days", then go back to regular squatting, you should see an increase in strength. I mentioned it earlier because I feel it simulates what happens during a start - you squat down, pause, then explode. Hope this makes sense. Now here's another banana :banana:
Per,
There's reasons behind why you stop and rest at the bottom, but too long to go into here.
Ok, I'll make the attempt. Just know that I'm better at reading and understanding stuff than I am at conveying that knowledge. When doing squats (or any other type of lift) you have a concentric (shortening) contraction and an eccentric (lengthening) of the muscles. In squatting, the eccentric phase is when you "squat down" or lower the weight. While your leg muscle is being lengthened, you are storing energy, like a rubber band. At the bottom of the lift, this stored energy helps you drive up. If you pause at the bottom for a few seconds (sitting on a box), it allows the leg muscles to relax, releasing the stored energy. Now when you lift up, you have to work harder. It basically takes the "rebound" out of the equation. If you do this for 4 or more "leg days", then go back to regular squatting, you should see an increase in strength. I mentioned it earlier because I feel it simulates what happens during a start - you squat down, pause, then explode. Hope this makes sense. Now here's another banana :banana:
