An example of training program

Program Mohammed al Malki preparation Asian Games in September (see the post before)

After my last post, a few coaches asked me to outline how Mohammed’s training program would look like.

Notes:
This is the program as made and executed as well. Don’t try to copy even part of it, just look what I was looking for: a program that worked for this particular individual, based on his strengths and limitation. I take an example of how a typical training week look liked throughout the months.
Due to cultural factors Mohammed was off two days a week, so 5 days of training, once a day only, and two days off. I did not write down the usual normal warming -up and drills.

Peculiar factors:
No starts from the blocks,
No (supra-)maximal speed,
No resistance running,
No weight training,
No jumps or bounding,
Very specific training-stimuli in variation from 60-600 meters, volume changes little, intensity increase gradually through the months.
All based on avoiding the recurrence of his thigh injury and making a risk-benefit ratio for each form of training.

Abbreviations:
St.st = from standing starts
Mip. = micropause or rest between the reps or runs
Map. = macropause or rest between the sets

Jan 19: 6 x 300m rest 5 mins, 48.8/47.0/44.5/41.8/43.8/44.2
Jan 20: 8x 120 m st.st
Jan 21: 3 x 3x 200m on flats, with 30 secs rest and 8 mins between the sets: 30/30/29//29/28/28//29/30/28 secs
Jan 22: 500-600-500-600-500m rest 8 mins 1.30/1.50/1.29/1.49.1.28 secs
Jan 23: 250-200-15-/250-200-150 m on flats, mip 4-5 mins, map 8 mins, 35.2/27.0/18.4//33.7/25.6/17.2
Jan 24: rest
Jan 25: rest

Feb 23: 4x200m and 3×200 m in relay form, mip. 1,20 min, map 10 mins, 25 secs
Feb 24: 5x (300m – mip. 1.00 min -200m) map 6 mins 45/27- 44/28 -44/28-43/28-41/28
Feb 25: 3×250, st.st rest 8 mins 30.2/29.5/29.1
Feb 26: 10×1 20m st.st rest 5 mins: 14.4/14.1/13.9/13.9/14.3/13.9/14.2/14.3/14.0/13.8
Feb 27: rest
Feb 28: rest

April 21: 8 x 1.5. rounds on the grass around the soccer pitch with half a round walk
April 22: 250-200-150-120 rest 14 mins, 28.51/22.09/16.17/12.86
April 23: 6 x 120m st.st: rest 4-5 mins, 13.76/12.99/13.01/13.14/12.97/14.2
April 24: 2x300m st.st rest 20 ins, 33.68/34.46
April 25: rest
April 26: rest.
April 27: 3 x 3 x 200m with 30 secs mip. and 8-10 mins map: 26.1/28.2/28.5//26.0/27.2/26.9//25.9/26.2/27.1
April 28: 10x 100m st.st, rest 3 mins: 11.35/11.37/11.24/11.16/11.16/11.35/11.44/11.24/11.32/11.10
April 29: 2 x 350m rest 30 ins, 40.08 (splits: 23.0/34.24) and 40.74 (split 35.22)
April 30 easy jog and strides on the grass om flats
May 1: 5x 200m st.st: 22.61, rest 5 mins, 22.76, rest 6 mins, 22.87 rest 15 mins, 22.76 rest 5 mins 23.30
May 2: rest
May 3: rest
May 4: 1 x 500m 62.08 (splits 36.5 and 49.7)
May 5: 4 x 3 laps around the soccer pitch on grass on flats
May 6: TV recordings
May 7: 1 x 150m st.st : 15.50
May 8: 4x(300m, 30 secs mip, 200m) 38.5/27.3, 9 mins, 40.2/27.3, 10 mins, 39.6/27.5, 12 mins 40.6/27.1
May 9: rest
May 10: rest

Last 3 weeks of preparation:

Sunday Sept 9: flight from Athens to Amsterdam
Monday Sept 10: 3 x 300m, rest 15 mins , 37.33/36.96/34.65
Tuesday Sept 11: flight from Amsterdam to Kuala Lumpur (Malaysia)
Wednesday Sept 12: rest
Thursday Sept 13: morning: easy aerobic run 20 mins, afternoon 3x250m flying st 26.50/26.30/26.95 rest 12-15 mins
Friday Sept 14: 500 m – 300m p. maximal 61.31/33.80
Saturday Sept 15: rest
Sunday Sept 16: easy 10-20-30-40-50-60-50-40-30-20-10 sec running on grass with 1 minute rest in between
Monday Sept.17: 3 x 300m standing start, rest 12 mins. 33.20/36.06/35.15
Tuesday Sept. 18: 5x200m on grass, rest 50 secs
Wednesday Sept 19: flight from Kuala Lumpur to Beijing
Thursday Sept 20: rest
Friday Sept 21:3 x 200m flying //2 x 200m flying, rest 1 minute and 5 minutes between the 2 sets 23.97/23.66/25.00///23.00/23.16
Saturday Sept 22: relay training 4×400 meter
Sunday Sept 23: rest
Monday Sept 24: 2x250m flying easy: 27.76// at 150m hamstring pull !!??
Tuesday Sept 25: rest
Wednesday Sept 26: rest
Thursday Sept 27: Asian Games 400 meter heats 1st 48.04 sec
Friday Sept 28: Asian Games 400 meter semi-final 2nd 45.83 sec behind Ismael Ibrahim from Qatar
Saturday Sept 29: Asian Games 400 meter final 1st in 45.81 sec
Sunday Sept 30: rest

About Henk Kraaijenhof

My name is Henk Kraaijenhof and I started this blog as a random collection of concepts, ideas, stories and events that are important or interesting to me in my work as an international performance consultant in a wide range of fields, and sometimes outside of my work. I will try to post a new entry every 3-4 days. Feel free to comment if you like.
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