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::Laatste trainingsberichten
Eddy van Oort op 3/24/2009 @ 10:51 am

korte krachttraining
bench: 10x4 6x50 3x6x60 2x70
squatmachine: 10x80 2x10x100 (explosief uit, 3 sec terug)

Eddy van Oort op 3/18/2009 @ 10:44 am

WU
90-80-70 versnelling rustig
60-50-40 versnelling 90% + coast
6 x 30m startspelletje
300-200-150-200-300 200m wndrust (~= 3′)
(46.9 28.6 20.9 28.1 45.2)

150m te rustig aan gelopen als ik ‘t terugzie, had een 19-er moeten zijn.

Eddy van Oort op @ 10:41 am

bank 10x40 8x50 3x6x60 1x70 0x75
squatmachine 10x70 2x8x100 6x120 , “diep”.

Eddy van Oort op 3/11/2009 @ 9:05 am

2 x 6 x 200m in estafette vorm, on flats
(30.6 30.0 30.5 30.3 32.2 31.3) (rust: 1:16 1:20 1:20 1:21 1:17)
23′ rust/medizin bal oefeningen
(33.3 32.3 32.1 31.9 31.9 31.0) (rust: 1:19 1:20 1:18 1:21 1:16)



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::Snelkracht artikelen

Training van Matt Shirvington

attr: James Shanahan -- 2004.04.13

Note from Elliott: This is an excerpt from a posting by James Shanahan to the Yahoo Supertraining list.


I thought you folks might be interested looking at the inseason program of Matt Shirvington from '98 before setting his Australian record of 10.03. If any of you can get through a week of this sort of training, then you're a better man than I!

The following was published in "Australian Athlete" magazine :

MONDAY :
Morning session -Maximum strength -

  1. Dynamic warm up (includes jgging, drills, general stretching and specific stretching exercises for this particular session.)
  2. Power cleans - 90kg x 5 reps, 100kg x 3 reps 110kg x 2 reps 120kg x 1-2 reps
  3. Bench press - same progression up to 130kg (286lbs)
  4. Squats - up to 200kg (440lbs)
  5. Various exercises for abs and back
  6. Sprint drills and plyometrics at the track
  7. Warm down including jogging, stretching and massage.

Afternooon session - stretching and swimming

TUESDAY :
Morning session - maximum velocity and starting acceleration -

  1. dynamic warm up
  2. technical runs: 6 x 60m
  3. acceleration runs: 6 x 60m
  4. starts - up to 10 starts over 30m
  5. handicap starts (putting training partners in front 1m- 3m)
  6. "flying sprints" or assistance sprints (down hill or using wind) 4-6 x 50m
  7. warm down

Afternoon session : massage

WEDNESDAY :
Morning session - power strength

  1. warm up
  2. explosive weights ( performed as fast as possible with only 50% of max or
    • lighter for 3 x 10 reps)
    • power clean or snatch
    • bench press
    • speed squat
    • jumps from half squat
    • "Borzov" jumps
  3. sprint drills and sprints at the track
  4. warm down

Afternoon session - technical and tactical (video and biomechanical analyses)

THURSDAY
Morning session - speed endurance and bend technique (for 200m)

  1. Dynamic warm up
  2. technical drills and runs on the bend
  3. sprint into bend and off the bend 4-6 x 60m
  4. speed endurance - 2 sets (8 x 80m) at 95% intensity
  5. technical tempo 75% intensity (2 x 250m)
  6. warm down (jog and stretch)

Afternoon session - regular physio treatment

FRIDAY :
tactical preparation for competition and rest

SATURDAY :
Competition

SUNDAY :
Video analyses

James Shanahan
Australia.






::contents © Elliott Oti 2002-2004 where applicable