CoachesEducation.com

This site is just great! A lot of good and useable knowledge that you can use to aim for extra progress in track & field.

I have been searching the web for training programs in decathlon with no luck. I hope there is someone who can give me the requested program or who knows about a site where I can find it.

I have 10 years of training on the track in various disciplines and know I want to train for the ultimate discipline, the decathlon! I am not a world-class athlete but my goal is to reach +5200 points within the next two-three years. It should be possible with a PB of 4800 points.

I know that no one can give me a program just made for me, however, I would like an example from which I can customize my own program.

Best regards,
TGL

Harry Marra, coach of the USA National Decathlon Team, recommends the following training philosophy and training schedule.

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
Precompetitive 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)
The post-Denmark phase of the competitive season should be a microcosm of the annual training cycle. The length of each phase should be determined by the length of time before the next decathlon and a post-Denmark evaluation of performance there.

Phase V
Postcompetitive 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.

Coach Payan
www.CoachesEducation.com