200m Specific Training

Posted In: Sprints

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        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:)

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        Participant
        MaxVKing on #230671

        Is this forum Live??

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