200m Specific Training

Posted In: Sprints


  • Participant
    MaxVKing on #230639

    Hi All,

    Being a keen follower of this forum i have decided to create an account finally. I would like to post my general macro-cycle overviews and hope to get some constructive criticism. I am 23 years old and my PBs are 10.80, 21,29 and 54.04.

    Here goes:

    Cycle 1 Sept

    1 – Accel  <200m
    2 – Tempo  <2000m
    3 – Max v prep (dribbles)
    4 – Tempo <200m
    5 – Accel (resisited) <400m
    6 – Intensive tempo <1400m eg 3 x 3 x 150m

    Cycle 2 Oct

    1 – Accel  <250m
    2 – Tempo  <2200m
    3 – Max v prep (wicket drills)
    4 – Tempo <2200m
    5 – Accel (resisited) <400m
    6 – Intensive tempo <1200m eg 6 x 200m

    Cycle 3 Nov

    1 – Accel  <350m
    2 – Tempo  <2200m
    3 – Max v flying runs <250m
    4 –
    5 – Intensive tempo <1000m eg 150,120,90 x 3
    6 -<span style=”line-height: 1.5;”>Tempo <2200m</span>

    Cycle 4 Dec
    1 – Accel  <350m
    2 – Tempo  <2000m
    3 –
    4 – Max v s/f/s  <6 runs
    5 – Tempo <2000m
    6 -Intensive tempo/speed en <900 2 x 3 x 150

    Cycle 5 Jan
    1 – Accel  <350m
    2 – Tempo  <1800m
    3 –
    4 – Max v sse/SE1 < 2 x 3 x 60m + 1 x 200m
    5 – Tempo <1800m
    6 -Speed en 4 x 150m

    Cycle 6 Feb
    1 – Accel  <350m
    2 – Tempo  <1600m
    3 –
    4 – Max v <200m
    5 –
    6 -Speed en 3 x 150m

    Cycle 7 Mar

    1 – Accel  <350m
    2 – Tempo  <2200m
    3 – Max v s/f/s <6 runs
    4 –
    5 – Intensive tempo <1000m eg 150,120,90 x 3
    6 -<span style=”line-height: 1.5;”>Tempo <2200m</span>

    Cycle 8 Apr
    1 – Accel  <350m
    2 – Tempo  <2000m
    3 –
    4 – Max v sse
    5 – Tempo <2000m
    6 – Speed en/int tempo 6 x 150m
    Cycle 9 May
    1 – Accel  <350m
    2 – Tempo  <1800m
    3 –
    4 – Max v sse  + 1 x se1
    5 – Tempo <1800m
    6 – <span style=”line-height: 1.5;”>S</span><span style=”line-height: 1.5;”>peed en/int tempo 4 x 150m</span>

    Cycle 10Jun
    1 – Accel  <350m
    2 – Tempo  <1800m
    3 –
    4 – Max v sse   + 1 x SE1
    5 – Tempo <1800m
    6 – Speed end 3 x 150

    Cycle 11 Jul

     
    1 – Accel  <350m
    2 – Tempo  <1600m
    3 –
    4 – Max v/ Speed en
    5 – Tempo <1600m
    6 – Se1  3 x 300

    Cycle 12 Aug

     
    1 – Accel  <350m
    2 – Tempo  <1400m
    3 –
    4 – Max v/ Speed En
    5 – Tempo <1400m
    6 – Se1 2 x 200

     

    These are obviously only general guidelines and and specific but you get the basic outline.

    Also im having trouble deciding on the importance of the ext tempo. If it is only a recovery modality then circuits could replace this? however if there main purpose is aerobic capacity then they would not provide much recovery for the next session because the speed would be higher and lactate being produced??

    critique please:)


    Participant
    MaxVKing on #230671

    Is this forum Live??

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