Program Mohammed al Malki preparation Asian Games in September (see the post before)<\/p>\n
After my last post, a few coaches asked me to outline how Mohammed\u2019s training program would look like.<\/p>\n
Notes:
\nThis is the program as made and executed as well. Don\u2019t 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.
\nDue 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.<\/p>\n
Peculiar factors:
\nNo starts from the blocks,
\nNo (supra-)maximal speed,
\nNo resistance running,
\nNo weight training,
\nNo jumps or bounding,
\nVery specific training-stimuli in variation from 60-600 meters, volume changes little, intensity increase gradually through the months.
\nAll based on avoiding the recurrence of his thigh injury and making a risk-benefit ratio for each form of training.<\/p>\n
Abbreviations:
\nSt.st = from standing starts
\nMip. = micropause or rest between the reps or runs
\nMap. = macropause or rest between the sets<\/p>\n
Jan 19: 6 x 300m rest 5 mins, 48.8\/47.0\/44.5\/41.8\/43.8\/44.2
\nJan 20: 8x 120 m st.st
\nJan 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
\nJan 22: 500-600-500-600-500m rest 8 mins 1.30\/1.50\/1.29\/1.49.1.28 secs
\nJan 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
\nJan 24: rest
\nJan 25: rest<\/p>\n
Feb 23: 4x200m and 3×200 m in relay form, mip. 1,20 min, map 10 mins, 25 secs
\nFeb 24: 5x (300m – mip. 1.00 min -200m) map 6 mins 45\/27- 44\/28 -44\/28-43\/28-41\/28
\nFeb 25: 3×250, st.st rest 8 mins 30.2\/29.5\/29.1
\nFeb 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
\nFeb 27: rest
\nFeb 28: rest<\/p>\n
April 21: 8 x 1.5. rounds on the grass around the soccer pitch with half a round walk
\nApril 22: 250-200-150-120 rest 14 mins, 28.51\/22.09\/16.17\/12.86
\nApril 23: 6 x 120m st.st: rest 4-5 mins, 13.76\/12.99\/13.01\/13.14\/12.97\/14.2
\nApril 24: 2x300m st.st rest 20 ins, 33.68\/34.46
\nApril 25: rest
\nApril 26: rest.
\nApril 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
\nApril 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
\nApril 29: 2 x 350m rest 30 ins, 40.08 (splits: 23.0\/34.24) and 40.74 (split 35.22)
\nApril 30 easy jog and strides on the grass om flats
\nMay 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
\nMay 2: rest
\nMay 3: rest
\nMay 4: 1 x 500m 62.08 (splits 36.5 and 49.7)
\nMay 5: 4 x 3 laps around the soccer pitch on grass on flats
\nMay 6: TV recordings
\nMay 7: 1 x 150m st.st : 15.50
\nMay 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
\nMay 9: rest
\nMay 10: rest<\/p>\n
Last 3 weeks of preparation:<\/p>\n
Sunday Sept 9: flight from Athens to Amsterdam
\nMonday Sept 10: 3 x 300m, rest 15 mins , 37.33\/36.96\/34.65
\nTuesday Sept 11: flight from Amsterdam to Kuala Lumpur (Malaysia)
\nWednesday Sept 12: rest
\nThursday Sept 13: morning: easy aerobic run 20 mins, afternoon 3x250m flying st 26.50\/26.30\/26.95 rest 12-15 mins
\nFriday Sept 14: 500 m \u2013 300m p. maximal 61.31\/33.80
\nSaturday Sept 15: rest
\nSunday Sept 16: easy 10-20-30-40-50-60-50-40-30-20-10 sec running on grass with 1 minute rest in between
\nMonday Sept.17: 3 x 300m standing start, rest 12 mins. 33.20\/36.06\/35.15
\nTuesday Sept. 18: 5x200m on grass, rest 50 secs
\nWednesday Sept 19: flight from Kuala Lumpur to Beijing
\nThursday Sept 20: rest
\nFriday 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
\nSaturday Sept 22: relay training 4×400 meter
\nSunday Sept 23: rest
\nMonday Sept 24: 2x250m flying easy: 27.76\/\/ at 150m hamstring pull !!??
\nTuesday Sept 25: rest
\nWednesday Sept 26: rest
\nThursday Sept 27: Asian Games 400 meter heats 1st 48.04 sec
\nFriday Sept 28: Asian Games 400 meter semi-final 2nd 45.83 sec behind Ismael Ibrahim from Qatar
\nSaturday Sept 29: Asian Games 400 meter final 1st in 45.81 sec
\nSunday Sept 30: rest<\/p>\n","protected":false},"excerpt":{"rendered":"
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