This is Curtis Beach and I'm a 15 year old decathlete. The things I need to work on are speed and strength. So, what would be a good training schedule for me? What plyometrics and weights would work? Thanks for the help!
-Curtis Beach
Decathlon Off-Season Training
Moderator: George Payan
-
George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
The aspiring decathlete should focus his attention on his weakest events and should build his training program around them. The most common training pattern is to practice the events individually, most often in the order they occur in competition. When the training situation simulates the competitive situation, the athlete learns how to achieve the best results within the framework of the decathlon.
Phase 1
General Conditioning
(6 weeks)
Muscular endurance (ME) and cardiovascular/respiratory endurance (CVE)
85% work load
Muscular strength (MS, anaerobic), 0% work load
Neuromuscular conditioning (NM, technique), 15% work load
Phase II (a)
Late general conditioning
(3 weeks)
ME and CVE, 45%
MS, 40%
NM, 25%
Phase II (b)
Late, late general conditioning
(3 weeks)
ME and CVE, 30%
MS, 45%
NM, 25%
Phase III
Pre-competitive season
(10 weeks)
ME and CVE, 10%
MS, 50%
NM, 40%
Phase IV (a)
Competitive season
(12 weeks)
ME and CVE, 5%
MS, 35%
NM, 60%
Phase IV (b)
Competitive season
(12 weeks)
Phase V
Post-competitive season
(4 weeks)
This is a period of time to recover both mentally and physically from the entire season. Rest and/or active rest.
The following is a sample week: Phase 1, Phase 11 (a), Phase 11 (b)
Weight-training schedule:
Monday P.M. and Friday P.M. - full program
Wednesday P.M. - secondary exercises
Medicine ball schedule:
Each Tuesday and Saturday A.M. after weights
A.M. runs (low intensity):
Each A.M. after hard running workout
Running workouts:
Tuesday - sprint mode, grass, form emphasis
Thursday - speed endurance mode
Saturday/Sunday - strength, hills, 150-200m length, short recovery
Technical/event work:
Monday - prior to weight training (2 events maximum)
Tuesday - prior to runs (one event only)
Wednesday - nothing technical
Thursday - one event dry run, drills
Friday - rest day; weights only P.M.
Saturday/Sunday - depending upon energy levels
Bounding schedule:
After runs on Thursday and/or Saturday
Multi-throws:
As needed, change from medicine ball
Flexibility:
2-3 times daily, especially P.M. before bed
Decathletes must take part in a training program that develops their skills in every event. They cannot afford to have a weak event.
Other ideas come from assistant Coach John Mager’s years of personal experience with plyometrics training. He gives several options in which plyometrics (jumping workouts) are planned with other activities. In these examples, plyometrics are considered as the secondary objectives of the training session:
Options 1 Option 2
Warm-up Warm-up
Technique Technique
Speed Plyometrics
Plyometrics Strength
Other ideas come from Donald A. Chu, PHD. “Jumping Into Plyometrics”
Sport-Specific Drills in Jumping Events and Sport-Specific Drills in Sprints:
Stadium Hops
Hurdle Hops
Alternate Bounding with Double Arm Action
Standing Long Jump
Combination Bounding with Double Arm Action
Standing Triple Jump
Single Leg Bounding
Alternate Bounding with Double Arm Action
Use three steps (left-right-left or right-left-right) in a continuous motion to simulate a takeoff. As soon as you land after the jump, step right into the next sequence of steps; continue for 40 meters.
Double Leg Hops
High Intensity Low Depth jumps
Box drills
Multiple hops and jumps
Standing jumps
Jumps-in-place
Number of foot contacts by season for jump training for an advanced athlete:
Off-season 120-200 Low-Moderate
Preseason 150-450 Moderate-High
In-season 150-250 Moderate
Phase 1
General Conditioning
(6 weeks)
Muscular endurance (ME) and cardiovascular/respiratory endurance (CVE)
85% work load
Muscular strength (MS, anaerobic), 0% work load
Neuromuscular conditioning (NM, technique), 15% work load
Phase II (a)
Late general conditioning
(3 weeks)
ME and CVE, 45%
MS, 40%
NM, 25%
Phase II (b)
Late, late general conditioning
(3 weeks)
ME and CVE, 30%
MS, 45%
NM, 25%
Phase III
Pre-competitive season
(10 weeks)
ME and CVE, 10%
MS, 50%
NM, 40%
Phase IV (a)
Competitive season
(12 weeks)
ME and CVE, 5%
MS, 35%
NM, 60%
Phase IV (b)
Competitive season
(12 weeks)
Phase V
Post-competitive season
(4 weeks)
This is a period of time to recover both mentally and physically from the entire season. Rest and/or active rest.
The following is a sample week: Phase 1, Phase 11 (a), Phase 11 (b)
Weight-training schedule:
Monday P.M. and Friday P.M. - full program
Wednesday P.M. - secondary exercises
Medicine ball schedule:
Each Tuesday and Saturday A.M. after weights
A.M. runs (low intensity):
Each A.M. after hard running workout
Running workouts:
Tuesday - sprint mode, grass, form emphasis
Thursday - speed endurance mode
Saturday/Sunday - strength, hills, 150-200m length, short recovery
Technical/event work:
Monday - prior to weight training (2 events maximum)
Tuesday - prior to runs (one event only)
Wednesday - nothing technical
Thursday - one event dry run, drills
Friday - rest day; weights only P.M.
Saturday/Sunday - depending upon energy levels
Bounding schedule:
After runs on Thursday and/or Saturday
Multi-throws:
As needed, change from medicine ball
Flexibility:
2-3 times daily, especially P.M. before bed
Decathletes must take part in a training program that develops their skills in every event. They cannot afford to have a weak event.
Other ideas come from assistant Coach John Mager’s years of personal experience with plyometrics training. He gives several options in which plyometrics (jumping workouts) are planned with other activities. In these examples, plyometrics are considered as the secondary objectives of the training session:
Options 1 Option 2
Warm-up Warm-up
Technique Technique
Speed Plyometrics
Plyometrics Strength
Other ideas come from Donald A. Chu, PHD. “Jumping Into Plyometrics”
Sport-Specific Drills in Jumping Events and Sport-Specific Drills in Sprints:
Stadium Hops
Hurdle Hops
Alternate Bounding with Double Arm Action
Standing Long Jump
Combination Bounding with Double Arm Action
Standing Triple Jump
Single Leg Bounding
Alternate Bounding with Double Arm Action
Use three steps (left-right-left or right-left-right) in a continuous motion to simulate a takeoff. As soon as you land after the jump, step right into the next sequence of steps; continue for 40 meters.
Double Leg Hops
High Intensity Low Depth jumps
Box drills
Multiple hops and jumps
Standing jumps
Jumps-in-place
Number of foot contacts by season for jump training for an advanced athlete:
Off-season 120-200 Low-Moderate
Preseason 150-450 Moderate-High
In-season 150-250 Moderate