Athletics and Fitness

Onyali Hails AFN Golden League

2010-06-15T04:15:00.000-07:00

Lagos — Nigeria's foremost queen of the track Mary Onyali-Omagbemi has applauded the Athletics Federation of Nigeria, (AFN) for introducing the Golden League series in the countries athletics calendar.

Speaking at the fourth edition of the League which held at the Aper Aku Stadium in Makurdi at the weekend, Atlanta '96 Olympic bronze medalist who also holds the 200m African record at 22.07secs said that the Golden League and the Monthly Classic are veritable ground to discover and nurture talents.

"This is a good development for our athletics. I really feel excited seen athletes here competing for cash. It is just like what the IAAF is doing with the Golden League now upgraded to a Diamond League. I just hope the present board will sustain it for Nigerian track and field to continue to benefit," observed the ex athlete now into business.

Mrs Onyali-Omagbemi insisted that the prize money of N30, 000, N20, 000 and N10, 000 for the first to third position in the Golden League events are comparable to what some of the small meets in Europe pay.
"As you can see, most of the top athletes in the country are here competing. No matter how you look at the prize money, it is something these athletes need for their welfare. So many of them here to actually earn it," stressed the former sprint queen. She was happy to see two Nigerian home based female quarter milers running 51.2 secs at this time of the year.

"Those girls (Etim Margaret of Ondo and Josephine Ehigie of Police) were really outstanding here. With more push and determination they are capable of doing 50.0 secs which will be good for the country at the Commonwealth Games." Interestingly, Onyali-Omagbemi had little to cheer in her specialty, the sprints. Agnes Osazuwa , Shola Ogundemu and Chinazor Amadi who placed 1st ,2nd and 3rd in the 100m had times incomparable to what the USA based runner was churning out for Nigeria.

The men version was a one-way traffic for Benjamin Adukwu who easily won in the absence of champions Ogho-Oghene Egwero who went racing a foreign meet. Adukwu won in 10.49secs.

Okagbare headed to Eugene, nominated for Honda Sports Award

2010-06-14T07:36:00.000-07:00

Nigeria's Blessing Okagbare has secured her spot at NCAA Championships after qualifying automatically in her two events on day 2 of the NCAA Outdoor Track and Field Championships West Preliminary yesterday in Austin, Texas.

The University of Texas, El Paso (UTEP) nine-time All-American flew out of the blocks in the first heat of the women's 100 metres quarterfinals to cross the finish line first with a time of 11.22 secs.

Okagbare, who went into the meet with the nation's fastest time this season, had earlier ran 11.26 secs in the first round on Thursday

Iworima laments dire state of facilities for Nigerian athletes

2010-06-14T07:34:00.001-07:00

The 2006 Commonwealth Triple Jump silver medallist, Otonye Iworima, has painted a gory picture of the state of facilities with which Nigerian athletes are compelled to train ahead of the Commonwealth Games slated for India in October.

Otonye who spoke in an interview, however, noted that athletes have been able to adapt to the situation and as such the country might excel at the Games despite the sorry state of facilities.

She said: "One thing I don't do is underestimate Nigerian athletes irrespective of the circumstance or the situation before we go to compete.

We have the determination no matter how bad the situation or facilities are, therefore I can never expect the worst from us (athletes), I always think we are going to give the best especially from those we don't really expect."

Meanwhile, 34-year old Iworima has commenced preparations for the Mobil Track and Field Championships which holds from June 24-26. The Nigerian triple jumper was of the opinion that excelling at Mobil would indeed not be a big deal for her.

"All my focus presently is in Mobil. I have commenced preparations for that", she said.

In 2006 she also finished third at the African Senior Athletics Championships and was chosen as the Nigerian Female Athlete of the Year. In 2007 she won another bronze medal, at the All-Africa Games

Egwero chases Golden League jackpot to Lagos

2010-06-05T05:37:00.000-07:00

The duo of Josephine Omaka and Ogho-Oghene Egwero top the list of athletes still in contention for the N1, million jackpot up for grabs in the ongoing Athletics Federation of Nigeria (AFN) Golden League Meetings.

The Meet which enters its third leg this weekend is billed for the Sports Complex of Yaba College of Technology, Lagos.

Other contenders

Others still in contention include Biola Onakoya who remains undefeated in the 400m events, Magret Etim in the 200m and Ishaku Mohammed in the 800m amongst others still in contention for the N1 million prize.

Speaking on his arrival in Lagos, Egwero pointed out that he is not under any form of pressure as he is ready to continue his winning streak. “It’s been a good year for me so far and I hope to continue the way I started, I want to improve on my time and hope for the best” he said.

Ogho-Oghene Egwero’s 10.32 secs 100m win in Ibadan made it two victories out of two legs for the Doha World Indoor 2010 60m semi-finalist.

We are ready

Meanwhile, Technical director of the AFN, Sunday Bada confirmed to NEXTsports that all arrangements have been put in place by the Federation to ensure a successful athletics meeting. “We have made adequate arrangement for the meet, you would agree with me that each leg of the meet as witnessed one form of improvement or the other so Lagos would not be an exception” he said.

Bada added that the Federation has equally been able to secure some sponsorship for the Lagos Meet pointing out that the corporate world are beginning to see the seriousness in the federation’s drive to change the face of athletics.

“Two companies have given us support and we expect more to come, at least they are beginning to see that athletics is a strong brand” he said.

Looking back at the two legs already concluded, Bada opined that the League is achieving the aim it was set for. “We want to keep our athletes in shape for the big event we have later this year and so far they have be showing great signs of improvement both at home and those abroad” he said.

Just like the previous legs, an all comers event is meant to herald the league with races meant to begin from 9am today. The race is meant to give more upcoming athletes an opportunity to compete.

Elite Athletes returns

According to Bada some elite athletes who have not been part of the league has already shown interest to participate in the Lagos leg.

They include Godday James, Saul Weigopowa, and Emem Edem. Already Godday James have confirmed his participation to NEXTsports stating that it would a nice thing for him to compete.

Some of the events that would be competed for in Lagos include the 100 metres, 400 metres, 800 metres, 400 metres hurdles, Triple Jump, High Jump, 4x100 metres and 4x400 metres for men.

The women would compete in 100 metres, 200 metres, 400 metres, 1500 metres, 5000 metres, 400 metres hurdles, Long Jump, 4x100 metres and 4x400 metres.

The top three athletes for each event are to receive cash prizes of N20,000, N15,000 and N10,000 respectively.

golden-league afn-wants-improved-performances-in-owerri

2010-06-05T05:34:00.000-07:00

The Athletics Federation of Nigeria golden league moves to Owerri, Imo state next weekend and officials are expecting the athletes to rake up heart warming performances in view of the 2010 African Championships and the Commonwealth Games.

Egwero returns to Golden League

2010-06-05T05:32:00.000-07:00

After missing out from the last leg of the AFN Golden League Meet held in Markurdi, Nigeria's current fastest man, Ogho-Oghene Egwero, is set to make a return to the fifth edition of the League, which gets underway later today at The Dan Ayiam Stadium in Owerri.

Egwero, who returned to the country on Monday said in a telephone interview that he would do all to claim another race win in Owerri. "It is good to be back. I hope to continue from where I stopped before I travelled to participate in some other athletics meets in Germany."

Before his departure, Egwero had previously won the first three editions of the league held in Kaduna, Ibadan and Lagos. He was, however, displaced in absentia by close rival Benjamin Adukwu who won the last leg in Markurdi. "I am happy for him winning in Markurdi, but I am back to take my place," Egwero said.

Germany trip

Speaking on his trip to Germany, the KADA 2009 100m gold medallist said he was happy for the opportunity to go and compete in Europe but complained of the circumstances under which he had to run.

"I took part in three races. I won two and came second in the last but the times were not too impressive as I had to run the three races in the rain," he said.

For Egwero, winning the remaining two legs of the Golden League is his primary focus for now, so that he can have a share of the one million naira up for grabs.

Meanwhile, the technical director of the AFN, Sunday Bada, has assured that the Owerri Meet would be as successful as other legs of the meet.

Events to hold in Owerri

Some of the events that will be competed for in Owerri include the 100 metres, 400 metres,

800 metres, 400 metres hurdles, Triple Jump, High Jump, 4x100 metres and 4x400 metres for men.

While the women will compete in 100 metres, 200 metres, 400 metres, 1500 metres, 5000 metres, 400 metres hurdles, Long Jump, 4x100 metres and 4x400 metres.

The top three athletes for each event are to receive cash prizes of N20, 000, N15, 000 and N10, 000.

2010-06-05T05:31:00.000-07:00

400 METER TRAINING

2010-06-03T04:28:00.000-07:00

Introduction The 400 meter dash is an endurance sprint incorporating the speed of the sprinter and the endurance of the half miler. It is considered by many to be one of the most demanding and grueling of competitive events. Usually the 400 meter runner will fall into two distinct categories‑‑sprinter types and half‑miler types. Both of these types have had their share of success over the years. Occasionally you will find an athlete who possesses some characteristics of both the sprinter and half miler.

Michael Johnson, a former Baylor University and World Champion in both the 200 and 400 meters, is a prime example of the sprinter type 400 runner. However, he has developed his strength and endurance over the years to the level now that he can better maintain his superior speed over a longer distance than his competitors.

Technique The ability to distribute one's speed and energies in the most efficient manner over the total racing distance becomes the primary concern in reaching success in the 400 meter dash. No one is capable of running the 400 meters from start to finish all out. Good pace judgment in effort and distribution is a must. Remember, the 400 meters is not a full sprint. Speed at 100 and 200 meters can be a tremendous advantage to the 400 meter runners but only if they learn to distribute these energies properly. Generally the outstanding 400 meter runner will have approximately a one second deferential between their best open 200 meters and the time it takes them to run the first 200 meters of the 400 meter dash. The less experienced 400 meter runner should have approximately a two‑second deferential. A good formula for predicting the potential 400 meter time for 200 meter runners, providing they are willing to train and to give all they can to become a top 400 meter runner, would be to double the time of their best open 200 meters then add 3.5 seconds to this. It is obvious that the sprinter type has the advantage through the early stages of the 400 meters; however, if they are not trained properly, this advantage can melt away in a hurry toward the end of the race. The half‑miler type will definitely have an advantage from the 300 meters mark on into the finish. The main reason we are seeing more of the sprinter type succeed in the 400 meters today is largely due to the fact that we are able to develo‑p "stamina and endurance more effectively than we can increase the sprinting abilities of the middledistance runner.

Training The 400 meters is an oxygen‑deficient event. This means that the level of oxygen absorption is below that which is necessary to supply the ATP (adenosine triphosphate) requirement. The energy used during the 400 meter run is derived from the breakdown of high energy phosphate compounds and from the splitting of glycogen to lactic acid. This event will rely primarily on two anaerobic systems‑‑the ATP‑PC and lactic acid systems. Physiologists have not found a good way to measure anaerobic power, and this makes it very difficult to know if one is increasing the anaerobic reserves or not. We must rely on what we have learned from the physiologists concerning the components of fatigue during the running of the 400 meter dash. This gives us input concerning the types of stress that we must deal with during both the 400 meter training sessions and competition.

Proper training will help the athlete learn to deal with the stress that they will face toward the end of the 400 meter run. We know that severe exercising imposes great stress on the body, and it must learn to adapt to this stress or it will break down. We also know that when the body is gradually.put under stress, it will do whatever is necessary for its own well being to adjust to this new environment. When an organism is conditioned to the stress of athletic competition, it will be able to perform in that environment when called upon.

Training Segments The training year of the 400 meter runner will be divided into four segments:

a) Off Season (Summer and Falk‑September through December) b) Early competitive Season (January‑ February) c) Mid Season (March‑April) d) Late Season (May‑June)

Based on the demands of the 400 meter event, the following training workouts are recommended in varying degrees of emphasis during the training year. The time frame that each workout is used in the course of the training year is of vital importance. To derive the most from any training program, the runner must pay close attention to the proper introduction of a specific workout.

Types of Workouts

1. Speed Endurance This is running where the runner incurs a high oxygen debt, and there is a definite lactic acid buildup. This workout is vital to good 400 meter running. Distances that are run can vary from 100 to 600 meters. Number of repetitions is figured by multiplying the race distance 2 1/2 times; in this case this would be about 1000 meters. The recovery period will usually be around 10 minutes ‑ this is to give the runner almost full recovery so that there will be quality in the runs. This drill is designed to help the lactic acid energy systems.

Examples of Speed Endurance Workouts

a) 10 x 100 5‑10 minutes rest

b) 6 x 150 5‑10 minutes rest

c) 5 x 200 10 minutes rest

d) 4 x 300 10 minutes rest

e) 3 x 350 10 minutes rest

f) 2 x 450 minutes 10 minutes rest

2. Tempo Endurance This aerobic workout will pay great dividends for 400 meter runners. Not only will it help them to increase their oxygen uptake, which will help to shorten their recovery time, but also it will aid them in being able to accomplish more and longer workouts. This workout, since the runs are done at a slower pace, will help the runners learn rhythm; and as the workout suggests, tempo. Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. The rest factor is generally kept short‑usually 2 to 3 minutes.

Examples of Tempo Endurance Workouts

a) 8 x 200 2 minutes rest

b) 6 x 300 2 minutes rest

c) 50‑100‑150‑200‑300‑350 Walk same distance for rest.

3. Strength Endurance This workout involves activities that will last longer than 10 seconds in duration. Such activities will include resistance running, Iong‑hill running and stadium step runs.

Examples of Strength Endurance Workouts

a) 6 x 150 meter hill

b) 6 x 60 stadium steps

c) 6 x 15 second duration long rope runs

4. Endurance Running This workout is pure aerobic running. It will consist of continuous runs of 15 to 45 minutes at a steady‑state speed. Although the 400 meters only requires about 5% aerobic running, it is important to the 400 meter runners to get a good base of aerobic running in order that they can improve their oxygen uptake so that their recovery time between efforts will be cut to a minimum.

Examples of Endurance Running

a) 15 minutes at steady‑state speed

b) 30 minutes of fartlik running

c) 6 x 800 meters on cross country course with 3 minutes recovery time

5. Power Speed This workout emphasizes speed of muscle contraction. This is usually done with less than 10 repetitions and no more than 10 seconds per repetition.

Examples of Power Speed

a) short hill runs of about 60 meters

b) 10 x 30 meter harness runs

c) 10 x 10 second fast rope jumps

6. Event Running This workout does exactly what the name implies. The runner will run different distances at a pre‑determined race strategy in order to learn to work on different aspects of running the 400 meters. We also refer to this as segment running.

Examples of Event Workouts

a) 3 x 300 meters. First 50 meters all out. Next 150 meters, relaxed floating action. All out on last 100 meters. All timed and recorded.

b) 2 x 450 meters. The first 200 meters, 300 meters, 400 meters and final 50 meters are all timed and recorded.

c) 1 x 350 meters. Quality run, with each segment run as if in the 400 race coming up.

7. Speed These workouts will vary from distances of 30 meters to 150 meters. Work will be done at full speed either on the straight‑away or curve. Rest is usually long between runs in order to give full recovery so that we might receive quality performances. Relay hand‑off work will count as doing speed workouts.

Example of Speed Drills

a) 6 x 40 meter starts

b) 6 x 60 meter flying starts

c) 6 x sprint relay hand‑offs 60 meters

8. Strength Strength workouts consist of both general and specific strength development. Our general strength development is done through the traditional weightlifting programs of both free weights and machines. We also recommend the use of plyometric drills to give us our specific weight work.

Examples of Strength Training

a) 30 minute traditional weightlifting workout (1 set 13 reps)

b) Explosive jumps for the development of starting power and acceleration

c) 3 sets of 10 hops each leg

d) fast 50 meter bounding runs with bar bell.

The following chart indicates the percentage of emphasis to be placed on the above

listed workouts.

Percentage of Emphasis Chart For Workouts

Types of Workouts Fall Early Mid Late

Speed Endurance 75 90 100 100

Tempo Endurance 100 100 100 75

Strength Endurance 100 90 80 70

Endurance Running 100 20 10 5

Power Speed 20 60 70 80

Event Runs 25 90 100 100

Power Speed 20 60 70 80

Strength 100 100 100 100

Emphasis is given in terms of % of use recommended for each workout in relation to each segment of the training year

400 Meters
Sample Workouts

1. Fall (September through December)

Monday 1. Warm‑up: 1 mile cross country run

2. Flexibility exercises

3. 2 x 600 Speed 60 sec. 400/ rest 15 minutes

4. 3 x 300 Speed 50 sec./rest 1 minute

5. 3 x 300 Speed 40 sec./rest 5 minutes

6. Cool down: 1 mile cross country run

7. Weights

Tuesday 1 . Warm‑up: 1 mile cross country run

2. Flexibility exercises

3. 10 x 200 Speed 30 sec./Rest 3 minutes

4. 6 x 150 long hill runs Speed fast/rest, jog back

5. Cool down: 1 mile cross country run

Wednesday 1. Warm‑up: 1 mile cross country run

2. Flexibility exercises

3. 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes

(50 fast‑‑1 50 relaxed, 200 time 28 seconds‑‑l 00

picked up fast‑dast 50 steady and keeping good form)

4. 3 x 200 Speed 30‑29‑28 sec/Rest 3 minutes

5. Cool down: 1 mile cross country run

6. Weights

Thursday 1 . Warm‑up: 1 mile cross country run

2. Flexibility exercises

3. 600‑400‑200‑400‑600 Speed 30 sec pace/rest 5 minutes

4. 6 x 100 strides Speed medium/rest 1 minute

5. Cool down: 1 mile cross country run

Friday 1 . Warm‑up: 1/2 mile cross country run

2. Flexibility Exercises

3.Two mile cross country timed run

4. Weights

Saturday No organized practice, encouraged to do 3 miles running

Sunday No organized practice, encouraged to do 20 minute fartlek

2. Early Season (January‑February)

Monday 1. Warm‑up: 1 mile in and outs (100 sprint/100 walk,

3 laps, faster each lap, 4th lap run 200, 26 seconds)

2. Flexibility Exercises

3. 2 x 500 Speed 56 seconds 400/rest 15 minutes

4. 3 x 200 Speed 30‑29‑28 seconds/rest 3 minutes

5. 8 x 10 second rope jumps/rest 10 seconds, repeat

Tuesday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 8 x 200 Speed 28 seconds rest 3 minutes

4. 6 x 150 long hills speed fast/rest jog back

5. Weights

Wednesday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 4 x 300 (Event Run) spped 42/rest 5 minutes

4. 3 x 200 Speed 30‑29‑28/ rest 3 minutes

5. 6 x 10 second rope resistance runs speed f ast/rest 10 seconds.

Thursday 1. Warm‑up: I mile in and outs

2. Flexibility Exercises

3. 1 x 350 Speed fast/rest 15 minutes

4. 4 x 200 Speed 26 seconds/rest 5 minutes

5. Weights

Friday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 3 x 200 speed 30‑29‑28/ rest 3 minutes

4. 1600 relay hand‑off work

Saturday Meet

Sunday NO organized workout, encouraged to do some light cross country running, about 20 mins

3. Mid Season (March‑April)

Monday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 2 x 450 Speed 52 seconds 400/rest 15 minutes

4. 3 x 200 Speed 28‑27‑26/rest 3 minutes

Tuesday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 6 x 200 speed 26 seconds/rest 3 minutes

4. 5 x 20 seconds long rope resistance runs speed slow/rest 3 minutes

5, Weights

Wednesday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 4 x 300 (Event run) Speed 42 seconds/rest 5 minutes

4. 8 x 100 short hill runs speed fast/rest walk back

5. 8 x 100 short hill runs speed fast/rest walk back

Thursday 1 Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 3 x 200 speed 26‑25‑24 seconds/rest walk 200

4. 3 x 150 (build‑ups) speed slow‑medium‑fast/rest walk back

5. Weights

Friday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 3 x 200 speed 26 seconds/rest walk 200

4. 1600 relay hand‑offs

Saturday Meet

Sunday No organized practice, encouraged to do some cross country running, about 20 mins

4. Late‑Season (May‑June)

Monday 1 Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 450 speed 50 second 400/rest 15 minutes

4. 3 x 200 speed 26‑25‑24 seconds/rest walk 200

Tuesday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 4 x 300 speed 42/rest 5 minutes

4. 4 x 200 speed 28‑27‑26‑25/rest 3 minutes

5. Weights

Wednesday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 320 (Quality run) speed fast/rest 15 minutes

4. 3 x 200 speed 26‑25‑24 seconds/rest walk 200

5. 8 x 80 meters short hill speed fast/rest walk back

Thursday 1. Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 3 sets speed makers speed fast/rest jog

(50 meter all out sprints‑‑50 meter swing down‑‑50 meter

slow jog‑‑repeat until 4 all‑out sprints are done) 3 minutes rest between sets

4. Weights

Friday 1 Warm‑up: 1 mile in and outs

2. Flexibility Exercises

3. 2 x 200 speed 26 seconds/rest walk 200

4. 1600 relay hand‑offs

Saturday Meet

Sunday No organized practice, encouraged to do a little cross country running, about 20 minutes

These workouts can be applied to all levels of 400 meter runners, but performance times given in this sample are for a potential 46‑second quarter miler, so adjustments should be made accordingly.

400 Meter

Running Exercises

Exercise Brief Description Benef its Season

Endless Relay Baton is kept moving, mov‑ Endurance, stamina All

rest and run are controlled. and exchange work

Australian Sprints and slow jogging Endurance, speed All

Pursuits for total of 3 minutes and kicking drill

Long hill 100 meters or more, Endurance, stamina Fall/Early

slow runs and knee lift

600 meters Pace 400, pick‑up Endurance and stamina Fall/Early

last 200

500 meters Pace 400, pick‑u p last Endurance, stamina and Early/Mid

100 meters knee lift

350 meters Quality and training Mental preparation, Early/Mid

distance, all 5.5‑7 endurance and stamina and late

second 400 time

300 meter event 200 meters slow pace, Mental preparation Early/Mid

last 100 meters faster endurance, running and late

efficiency

450 meters Pace 400 and pick‑up Mental preparation, Mid/late

relaxed last 50 meters endurance, stamina and

knee lift

Short Hill Less than 100 meters Speed, leg drive and Mid/Late

fast runs stamina

Flying Bears Repeat 100s with Speed, strength & Mid/late

jogging running efficiency

320 meters Quality distance, add Mental preparation, Mid/Late

10‑12 seconds for 400 time speed and running

efficiency

Speedmaker Short 50 meter sprints Speed, strength & Mid/Late

jogging running efficiency

150 meter Build- 50 meter 1/2 speed, 50 Running efficiency, Early/Mid

ups meter 3/4 speed, 50 speed, endurance and and late

meters near full speed mental preparation

Competing The ideal race pattern will be one of smooth deceleration if the runners have dispersed their energies properly, with as little tightening up at the finish as possible. The 400 meter runners should try to cover the first 50 meters at near top speed. At this point they should relax the actions of the upper body while still trying to maintain their leg speed. Their thoughts should be those of trying to settle into the rhythm of the race and to get a feel for their competition. They should also begin thinking about the next big effort they will make, which will be at the 200 meter mark. They should be trained and conditioned to know that at this point in their race plan, they will make a determined effort to increase the actions of their arms and to begin driving and lifting their knees, trying to resume more of a sprinting action. The runners who learn to work this turn from the 200 to the 300 meter mark will usually find themselves in good position to win the race. It is a controlled pickup, one that should allow the 400 meter runner to come off the final curve even or ahead of their opponents. During the final 100 meters of the race, the runners must learn to stay relaxed while fighting the effects of fatigue One of the best ways to do this is by thinking of proper running technique and good form which they have been taught and concentrating on this.

Summary Before coaches plan their 400 meter workouts, they should ponder several concepts: (1) The basic concept of going from quantity to quality has not changed over the past several decades. (2) All workouts should follow a progressive pattern; you should standardize your workouts so that speed of the running distance should progressively be shortened and in some cases the rest factor as well. (3) The concept of overloading is also one which pays dividends. An example of this would be having the 400 meter runner run 2 x 600's, coming through the 400 meters at a very slow pace. As the first 400 meters time is gradually lowered to the point that the runner has difficulty maintaining pace, the distance is lowered. At the next distance, 500 meters, the runners will run at the same pace through the first 400 meters as they were running at the previous distance. The athletes will continue this workout drill until the distance is reduced to 450 meters. This final distance will hopefully be reached by mid‑season and

will be continued to the end of the year. It is suggested that the athletes run a single run as opposed to two runs before a major competition. Although the runner is getting less distance, effort is becoming greater‑‑thus more stress is being put on the body. (4) Another factor to consider in planning 400 meter workouts is that it takes a hard run of around 40 seconds in order to incur a significant lactic acid buildup. This being the case, the ideal distance for women would be 300 meters and for men 350 meters. Most quality 400 meter runners will cover this distance in slightly over 40 seconds, thus they are working a couple of seconds into lactic acid buildup. By running this distance, the runner can accomplish several of these runs in a workout session.

Finally, the coach must become personally involved in the race strategy of the 400 meter runners and be more than just a trainer. Time the different segments of the workout runs as well as competitive races. Let the runners know beforehand what you expect them to come through the 200 meters or even the 300 meters, if necessary, in order to get an idea of what kind of pace they are keeping. Oftentimes, the race will dictate what pace the runner will have to carry in order to be competitive, but this is no excuse for not having the runner mentally ready to perform at a certain level. It will give them valuable confidence if they know they have been through different checkpoints at a certain time in practice, thus they will not have a fear of doing this in actual competition.

400 Meter Off-Season Training

2010-06-03T04:01:00.001-07:00

Hello from 400 Flat Out- The Track and Field 400 Meter Dash Site. Since Summer is coming up, I know alot of you are looking for offseason workouts to do, particularly if you do not compete during the summer. I came across on workout that I'd like to share with you...When doing these workouts, treat it as ala carte. You can mix and match the workouts throughout the week or each week cncentrate on 2 of the workouts. Remember, the off season is for rest and recovery alsoso don't over-do it. Get some cross training in to mix up your training regiment and try to keep the running to 4-5 days per week. Also, remember to adjust these workouts to your abilities.

THRESHOLD WORKOUTS
70-75% effort. Distances from 100m - 400m, short rest (30-90 seconds), 1200m-2000m total distance. These are designed to increase your ability to finish races strong.

Ø For all of these workouts, you should do a warm-up of 10 minutes of easy jogging followed by some stretching. Cool down with 5 minutes of easy jogging. As you get in better shape, before your cool down, you should rest 6-8 minutes after the workout and do one FAST interval (either a 100 or 200).

Ø 7-10x200 meters @ 43 -55 second pace. 30 40 seconds rest between.

Ø 6-8 Hills of at least 150m. Jog down for rest.

Ø 4-6x300 meters @ 70-85 second pace. 45 seconds rest between.

Ø 3-4 x (200, 150, 100). 200 in 43-50 seconds then 30 seconds rest, 150 in 31-37 seconds with 20 seconds rest, 100 in 20-25 seconds with 15 seconds rest. Take 2 minute rest between sets.

ENDURANCE WORKOUTS
60-70% effort. Total distance should get up to 3-3.5 miles or 30 minutes. 400 runners should be up to 40 minutes. These workouts will build the base needed to benefit from the other workouts we will be doing,

Ø Easy runs: these should be done at a steady pace where you could carry on a conversation for the first half of the run. Second half you should be able to speak in single sentences.

Ø Fartlek run: as you run, change speed. Go faster for 30 seconds, slower for 30. Mix it up.

Ø On a track you could run the straights & jog the curves, do 10-12 x 300m (easy pace with 1 minute rest)

Ø When you are short on time, go out for 15 minutes where you run harder for 20 seconds and jog for 40 seconds. Repeat 15 times

INTERVAL WORKOUTS
80-95% effort. Distances from 100m – 400m, with a longer recovery than threshold runs. Total distance is 600m-1800m. These workouts will allow you to sustain a hard effort over a long period of time.

Ø For all of these workouts, you should do a warm-up of 10 minutes of easy jogging followed by some stretching. Also do some form running (high knees, etc.) and some accelerations. Cool down with 5 minutes of easy jogging.

Ø 4x100, 3x75, 2x50 1-2 min rest

Ø 2x300, 2x200, 2x100 3 min, 2 min, 1 min rest

Ø 2x200, 2x250, 1x300, 2x250, 2x200

Ø 10x100 in 10 minutes run a 100 get rest of minute to jog back before next 100 starts

Ø 8x200m with cut down rest.

Ø 60 second 400’s. (200/200 or 300/100)

SPEED WORKOUTS
90-100% effort. Distances from 50m – 300m with almost a complete recovery. Total distance from 300m – 800m. The workouts are designed to improve maximum speed.

Ø For all of these workouts, you should do a warm-up of 10 minutes of easy jogging followed by some stretching. Also do some form running (high knees, etc.) and some accelerations. Cool down with 5 minutes of easy jogging.

Ø 50m-75m accelerations

Ø 150 buildups first 50 @ 70% effort next 50 @ 85%, effort last 50 all out

Ø 3X200m, pr + 2 seconds, 6 min. rest

Ø 8x50m, 95% effort, 3 minutes rest

Ø 3-4 x 100m, 95% effort, 5 min. rest

Again, Adjust these if necessary to you own fitness level. Don't overdue it! Let me know if you have ay questions or comments. Carl-Flat Out 400-The 400 Meter dash Site.

bidvertiser

2010-06-03T03:52:00.001-07:00

Training Principles

2010-06-03T02:28:00.000-07:00

Why do people get involved in physical activity?
People get involved in exercise for a number of reasons: to improve their health and physical condition, to achieve a sporting ambition, to relive the tension and stress of daily life, to loose weight, it makes them feel good. Participating in sport encourages co-operation in team sports, develops the element of competitiveness, provides a physical challenge and the opportunity to meet new people and make new friends.
Principles of Training
Training to improve an athlete's performance obeys the principles of training: specificity, overload, recovery, adaptation and reversibility.
Specificity
To improve the range of movement for a particular joint action, you have to perform exercises that involve that joint action. It is quite possible for an athlete to have good mobility in the shoulder joint but to have poor hip mobility. Conducting shoulder mobility exercises may further improve the shoulder mobility but it will not affect hip mobility.
In addition to developing general levels of all round mobility in an athlete, coaches need to consider the specific mobility requirements of a given event. The coach can analyse the technique of his/her event, identify which joint actions are involved and determine which need to be improved in terms of the range of movement. A thrower, for example, might require improvements in his/her shoulder and spine mobility. A hurdler might need to develop his/her hip mobility.
The amount and nature of the mobility training required by each athlete will vary according to the individual athlete's event requirements and his/her individual range of movement for each joint action. It may be necessary to measure the range of movement for particular joint actions to determine the present range and future improvement.
Specificity is an important principle in strength training, where the exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event. The coach should have knowledge of the predominant types of muscular activity associated with his/her particular event, the movement pattern involved and the type of strength required. Although specificity is important, it is necessary in every schedule to include exercises of a general nature (e.g. power clean, squat). These exercises may not relate too closely to the movement of any athletic event but they do give a balanced development and provide a strong base upon which highly specific exercise can be built.
To use heavy throwing implements or weighted belts may seem the obvious solution to the specificity problem, but it is probable that by doing so the athlete will unconsciously develop compensatory movements in his/her technique in adjusting to the new weight. Most authorities consider that in the throwing events the training implement should be kept within 15% of the competition weight.
Can we be specific in the speed of movement? Training at low velocity increases low velocity strength substantially but has little effect on high velocity strength (Coyle and Fleming, 1980).
Is there then any justification for slow velocity strength training for athletes who have to perform movements at great speed? Yes. Slow velocity training may be of value in stimulating maximum adaptation within the muscle. Muscle growth (and increase in contractile strength) is related to the amount of tension developed within the muscle (Goldberg, 1975). When an athlete performs high velocity strength work, the force he/she generates is relatively low and therefore fails to stimulate substantial muscular growth. If performed extensively the athlete may not be inducing maximum adaptation with the muscles. It is important therefore for the athlete to use fast and slow movements to train the muscles.
Overload
When an athlete performs a mobility exercise, he/she should stretch to the end of his/her range of movement. In active mobility, the end of the range of movement is known as the active end position. Improvements in mobility can only be achieved by working at or beyond the active end position.
• Passive exercises involve passing the active end position, as the external force is able to move the limbs further than the active contracting of the protagonist muscles
• Kinetic mobility (dynamic) exercises use the momentum of the movement to bounce past the active end position
A muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased in order to further adaptive responses as training develops, and the training stimulus is gradually raised. Overload can be progressed by:
• increasing the resistance e.g. adding 5kg to the barbell
• increasing the number of repetitions with a particular weight
• increasing the number of sets of the exercise (work)
• increasing the intensity- more work in the same time, i.e. reducing the recovery periods
Recovery
Rest is required in order for the body to recover from the training and to allow adaptation to take place.
Adaptation
The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed.
If exercises lasting less than 10 seconds (ATP-CP energy system) are repeated with a full recovery (approximately 3 to 5 minutes) then an adaptation in which stores of ATP and CP in the muscles are increased.
This means more energy is available more rapidly and increases the maximum peak power output. If overloads are experienced for periods of up to 60 seconds, with a full recovery, it is found that glycogen stores are enhanced.
The most noticeable effect of weight training with heavy loads on fast twitch muscle fibres is larger and stronger muscles (hypertrophy).
Reversibility or Detraining
Improved ranges of movement can be achieved and maintained by regular use of mobility exercises. If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities.
When training ceases the training effect will also stop. It gradually reduces at approximately one third of the rate of acquisition (Jenson and Fisher, 1972). Athletes must ensure that they continue strength training throughout the competitive period, although at a much reduced volume, or newly acquired strength will be lost
Detraining risk for athletes
The effects of a long period of inactivity on physical fitness comes from a UK case study of an Olympic rower, who took more than 20 weeks to fully recover his fitness after an eight-week lay-off.
Reference: 'The detraining and retraining of an elite rower: a case study', J Sci Med Sport 2005;8;3:314-320
Although the athlete in question took the time off in response to the need for a physical and mental break rather than because of illness and injury, this case study has clear implications for injured athletes.
The athlete, an elite heavyweight male rower and current Olympic champion, allowed himself the luxury of eight weeks of inactivity after competing in the Sydney Olympic Games in September 2000. His fitness was assessed by means of a lab-based incremental rowing test on four separate occasions: eight weeks before the Olympics; after eight weeks of inactivity; after eight weeks of retraining; and after a further 12 weeks of training.
The key findings were as follows: After eight weeks' detraining
• V02peak had decreased by 8%. After eight weeks of retraining it had increased by only 4%, returning to just below pre-Olympic values after a further 12 weeks;
• Power at peak oxygen consumption fell from a pre-Olympic value of 546W to 435W - a reduction of 20%. After eight weeks' retraining it had increased by 15%, resuming pre-Olympic values after a further 12 weeks;
• Power at reference blood lactate concentrations declined by 27%, but returned to just below or just above pre-Olympic levels after 20 weeks' retraining.
The researchers recommend that training programs should limit periods of complete inactivity to no more than two to three weeks. Prolonged periods of inactivity should be avoided and the training programme should incorporate some form of "maintenance" training where a prolonged break is desired.

Conditioning

2010-06-03T02:22:00.000-07:00

One of the misconceptions in the sports world is that a sports person gets in shape by just playing or taking part in his/her chosen sport. If a stationary level of performance, consistent ability in executing a few limited skills is your goal, then engaging only in your sport will keep you there. However, if you want the utmost efficiency, consistent improvement, and balanced abilities sportsmen and women must participate in year round conditioning programs.
The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Sportsmen and women must put their bodies under a certain amount of stress (overload) to increase physical capabilities.
The Components of Fitness
Health is a state of complete mental, physical and social well being where as fitness is the ability to meet the demands of a physical task.
Basic fitness can be classified in four main components: strength, speed, stamina and flexibility. However, exercise scientists have identified nine components that comprise the definition of fitness:
• Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)
• Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)
• Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)
• Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
• Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)
• Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)
• Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)
• Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive rebounding through an entire basketball game)
• Co-ordination- the ability to integrate the above listed components so that effective movements are achieved.
Of all the nine elements of fitness cardiac respiratory qualities are the most important to develop as they enhance all the other components of the conditioning equation.
Physical Fitness
Physical fitness refers to the capacity of an athlete to meet the varied physical demands of their sport without reducing the athlete to a fatigued state. The components of physical fitness are:
• Strength
• Endurance
• Speed
• Flexibility
• Body Composition
Motor Fitness
Motor Fitness refers to the ability of an athlete to perform successfully at their sport. The components of motor fitness are:
• Agility
• Balance
• Co-ordination
• Power
• Reaction Time
Improving your condition
Identify the most important fitness components for success in your sport or event and then design sport/event specific conditioning and training programs that will enhance these fitness components and energy systems.
Conditioning Exercises
The following are examples of general conditioning exercises:
• General core stability exercises
• General all round body conditioning exercises using dumbbells
• General conditioning exercises for the upper body
• General and specific leg conditioning exercises
• Specific exercises to develop lower leg strength a
• nd foot speed

About me

2010-06-03T02:16:00.000-07:00

Hi there.Am Jerry Oyem.An athlete in the 400m and 400m hurdles event.
Am a Nigerian and based in Nigeria.
I will like to publish some aticles on track and field.Most likely
the 400m and 400m hurdles event for some
athlete that need them.And also some people that need to keep fit.
Happy reaading and hope you will come back.
Jerry Oyem