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    Taining Matrix For 100m Dash, 400m Dash, Javelin Throw, and Shot Put

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    REYMOND SUMAYLO
    The document outlines sample training plans for 100m, 400m, javelin, and shot put athletes. Each plan includes warm-up and cool-down periods of 15 minutes. The main training sessions focus on strength, speed, technique and power development for 30, 20, 20, and 20 minutes respectively. Athletes would do 5 sessions per week consisting of various drills and repetitions with 3 minutes of rest between sets. The goal is to simulate race conditions through timed sprints and throws.

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    Taining Matrix For 100m Dash, 400m Dash, Javelin Throw, and Shot Put

    Uploaded by

    REYMOND SUMAYLO
    7 views2 pages
    The document outlines sample training plans for 100m, 400m, javelin, and shot put athletes. Each plan includes warm-up and cool-down periods of 15 minutes. The main training sessions focus on strength, speed, technique and power development for 30, 20, 20, and 20 minutes respectively. Athletes would do 5 sessions per week consisting of various drills and repetitions with 3 minutes of rest between sets. The goal is to simulate race conditions through timed sprints and throws.

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    Taining Matrix for 100m Dash, 400m Dash, Javelin Throw, and Shot Put

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    The document outlines sample training plans for 100m, 400m, javelin, and shot put athletes. Each plan includes warm-up and cool-down periods of 15 minutes. The main training sessions focus on strength, speed, technique and power development for 30, 20, 20, and 20 minutes respectively. Athletes would do 5 sessions per week consisting of various drills and repetitions with 3 minutes of rest between sets. The goal is to simulate race conditions through timed sprints and throws.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    7 views2 pages

    Taining Matrix For 100m Dash, 400m Dash, Javelin Throw, and Shot Put

    Uploaded by

    REYMOND SUMAYLO
    The document outlines sample training plans for 100m, 400m, javelin, and shot put athletes. Each plan includes warm-up and cool-down periods of 15 minutes. The main training sessions focus on strength, speed, technique and power development for 30, 20, 20, and 20 minutes respectively. Athletes would do 5 sessions per week consisting of various drills and repetitions with 3 minutes of rest between sets. The goal is to simulate race conditions through timed sprints and throws.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    Event Exercises Time or Duration Sessions per Drills

    per Day Week


    100m Warm-up: 15 mins 5 A: 10x30m
    Dynamic strides, B: 4x100m
    Stretching acceleration runs
    Strength: Squat 30 mins C: 5x50m speed
    Jumps, Lunges, runs with 3min
    Box Jumps rest
    Speed: 20m 20 mins D: 3x50m hill
    Sprints, Hurdle sprints
    Hops
    Technique: 100m 20 mins E: 2x100m race
    sprints with focus simulation
    on form
    Cool-down: 15 mins
    Stretching
    400m Warm-up: 15 mins 5 A: 10x40m
    Dynamic strides, B: 4x80m
    Stretching acceleration runs
    Strength: 30 mins C: 5x100m speed
    Deadlifts, Step- runs with 3min
    ups, Broad Jumps rest
    Speed: 60m 20 mins D: 3x100m hill
    Sprints, Ladder sprints
    Drills
    Technique: 400m 20 mins E: 2x400m race
    sprints with focus simulation
    on form
    Cool-down: 15 mins
    Stretching
    Javelin Warm-up: 15 mins 5 A: 10x10m javelin
    Dynamic runs, B: 4x20m
    Stretching acceleration
    throws
    Strength: 30 mins C: 5x30m speed
    Medicine Ball throws with 3min
    Throws, Push-ups rest
    Technique: Javelin 20 mins D: 3x50m hill
    throws with focus throws
    on form
    Power: Plyometric 20 mins E: 2x100m race
    Jumps, Medicine simulation
    Ball Slams
    Cool-down: 15 mins
    Stretching
    Shot Put Warm-up: 15 mins 5 A: 10x5m shot put
    Dynamic runs, B: 4x10m
    Stretching acceleration
    throws
    Strength: 30 mins C: 5x20m speed
    Kettlebell Swings, throws with 3min
    Deadlifts rest
    Technique: Shot 20 mins D: 3x30m hill
    put throws with throws
    focus on form
    Power: Medicine 20 mins E: 2x100m race
    Ball Cleans, Squat simulation
    Jumps
    Cool-down: 15 mins
    Stretching

    Prepared by:

    REYMOND P. SUMAYLO
    ATHLETICS COACH-BOYS

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