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Training - Coggle Diagram
Training
Aerobic Power (1500m)
Long: 1-5 minutes W, 1-5 minutess R (1:1) - 80-85% MAX HR
Fartlek: 70-75% and 80-85%, 20 minutes minimum and burst of high intensity is 10-60 seconds
HIIT: 4-6 reps, 30 seconds - 4 minutes of work, W:R is 1:1, at 95% max hr
Anaerobic Capacity (Triple Jump)
Resistance (muscular power): 30-70% 1RM, 3-6 sets, 3-10 reps, 2-3 minute rest between sets
short interval: 3-10 seconds W, 15-50 seconds R, 1:5, at maximal HR
Plyometrics: rapid eccentric/forceful contraction, at maximal HR, 3-6 sets of 1-6 reps, 2 sessions per week
Warm Up
General (1): Aerobic low intensity for 5-10 minutes (50-60% max hr)
Dynamic (2): leg swings, target specific muscles about to be used in event
Sport Specific (3): run-throughs
Chronic Adaptations 15000m
cardiovascular adaptations: heart rate, increase SV, increase cappilirisation, cross sectional area of blood vessels, blood volume, blood lactate concentration, left ventricle size, hemoglobin (transports oxygen around the blood)
respiratory: Ventilatory efficiency, tidal volume, respiratory rate, ventilation, pulmonary diffusion
Muscular: mitochondrial density, myoglobin (carries oxygen to mitochondria), fuel stores (yield/capacity), oxidative enzymes (rate), oxidisation of glycogen and fats, a-vo2 difference
chronic adaptations Triple Jump
cardiovascular: left ventricle wall thickness
muscular: ATP and CP stores, glycogen stores (yield), glycolytic enzymes (breaking down glycogen, rate), ATPase (turnover of ATP back to energy) and tolerance of metabolic by products
resistance: hypertrophy neural: motor unit recruitment, firing rate, synchronism of motor units, neural inhibition
recording
Digital Tools and Wearable Technology
Training diary (prevents overtraining)
Cool Down
General (1): low intensity aerobic run (50% max hr) for 5 minutes
Static Stretching (2): holding toes, pigeon stretch etc, PNF stretching
Fitness Components
1500m: aerobic power
Triple Jump: anaerobic capacity, speed, muscular power