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EXAMPLE DECATHLON TRAINING PROGRAM

 

1. Annual Plan

Training Weeks

Phase

Objectives

Example of work

1-4

Introductory

            General all round mobility, strength and endurance

            Training routine

            Flexibility sessions

            circuit training & resistance machines

            Running 15-20 minutes at 70-80% of VO2 max

5-12

General Preparation

            Develop general, maximum and elastic strength

            Develop  running endurance (strength, aerobic, speed)

            Technical development

            Strength 3-4 x10-8 (@ 60-70%)

            Speed 6-8 x 200m Work/Recovery ratio 1:3-4) or 4-6 x 300m

            Aerobic Endurance 10x1 minute run (work/ecovery ratio 1:1 or 1:1.5)

            Develop specific drills in jumps, thors, hurdles

13-16

Specific Preparation

            Maximum strength levels

            Speed endurance

            Sprinting speed

            Technical speed

            Strength 3x5-3 (@85-95%)

            4-6 x 300m in 40-42sec. (3 min rec)

            3x3x60m or 8 x 90m accel. Speed

            Hurdles from blocks (4-5H)

            LJ from 12 strides

            PV from 12 strides

17-18

Pre-Competition

            Speed endurance

            Sprinting speed

            Competitive attitude

            Technique in competition

            3x300m in 36-38sec. 6 min rec.

            6x60m

            simulate comp. environment

            meets sprints/hurldes/jumps

19-22

Competition

            Speed

            Regeneration

            meets  - sprints/jumps or indoor pentathlon/heptathlon

            rest, massage, therapy

23-27

General Preparation

as above

            as above

28-36

Specific Preparation

as above

            as above

37-40

Pre-Competition

as above (including prep. or qualifying meets

            as above

41-48

Competition

as above (including major meets)

            as above

49-52

Regeneration

Medical

Physical

Mental

Examinations/assessment/therapy

Active rest!

Non-competititve

2. Microcycle of training (one week)

Day

Unit 1

Unit 2

Unit 3

1

Technical 1

Technical 2

Speed (including hurdles)

2

Technical 1

Technical 2

Strength

3

Technical 1

Speed Endurance

 

4

Technical 1

Technical 2

Speed

5

Technical 1

Technical 2

Strength

6

Technical 1

Technical 2

Endurance

7

REST

 

 

This level of training depends on the training age of the athlete.

Many athletes will NOT be able to cope with such a frequent training regime

 

An intermediate level plan of a microcycle is set out below

 

Day

Unit 1

Unit 2

Unit 3

1

Technical 1

Speed 1 (hurdles)

 

2

Technical 1

Technical 2

 

3

REST

 

 

4

Technical 1

Technical 2

Speed 2

5

Technical 1

Strength 1

 

6

Technical 1

Technical 2

Endurance 1

7

REST

 

 

 

Week

Speed 1

Speed 2

Speed Endurance

Aerobic Endurance

Strength Training

1

Active rest

 

 

Swim/jog 3 x week 20mins

 

2

Active rest

 

 

Swim/jog 3 x week 20mins

 

3

Active rest

 

 

Swim/jog 3 x week 20mins

 

4

TEST

 

 

 

 

5

6x60m

 

4x300m

10x1min run (rec 1:1.30)

3x10 @ 60%

6

2x4x60m

 

5x300m

10x1min run (rec 1:1.30)

3x10 @ 60%

7

3x4x60m

 

6x300m

10x1min run (rec 1:1.30)

4x8 @ 65%

8

TEST

 

 

 

 

9

2x5x50m

 

2x3x300m

10x1min run (rec 1:1)

3x8 @ 75%

10

2x5x50m

 

2x4x300m

10x1min run (rec 1:1)

3x8 @ 75%

11

3x5x50m

 

2x5x300m

10x1min run (rec 1:1)

4x6 @ 80%

12

TEST

 

 

 

 

13

3x5x50m

 

 

3x600m (rec 1:1)

3x6 @85%

14

3x4x40m

 

 

4x500m (rec 1:1)

3x6 @85%

15

3x3x40m

 

 

5x400m (rec 1:1)

3x5 @90%

16

TEST

 

17

Comp

 

18

 

 

19

Comp

 

20

TEST

 

21

Comp

 

22

Comp

 

23

 

 

24

TEST

 

25

 

 

26

 

 

27

 

 

28

TEST