Explain how you would design an anaerobic training program based on the FITT principle for a 400 m track athlete. (5 marks)
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Sample Answer
Frequency:
- 3 anaerobic-specific sessions per week with at least 48 hours between high-intensity sessions to allow for adequate recovery of the neuromuscular system and replenishment of muscle glycogen.
- Two additional sessions focusing on technique and lower-intensity work.
Intensity:
- High to very high intensity (85-95% of maximum effort) to develop the anaerobic glycolytic system that predominates in 400 m events.
- Heart rate typically reaches 90-100% of maximum during work intervals with incomplete recovery between repetitions.
Time:
- Work intervals of 30-60 seconds (simulating race pace and duration), with total high-intensity work time of 10-15 minutes per session.
- Rest intervals begin at 1:3 work-to-rest ratio (e.g., 45-second run, 135-second recovery) and progress to 1:2 as fitness improves.
Type:
- Track-based interval training using distances of 200-500 m at race-specific pace, complemented by hill sprints and tempo intervals to develop lactate tolerance specific to 400m racing demands.
Progression:
- The program would progress over 8-12 weeks by manipulating the work-to-rest ratio and increasing the total volume, while maintaining the specific intensity required for 400 m performance.
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Sample Answer
Frequency:
- 3 anaerobic-specific sessions per week with at least 48 hours between high-intensity sessions to allow for adequate recovery of the neuromuscular system and replenishment of muscle glycogen.
- Two additional sessions focusing on technique and lower-intensity work.
Intensity:
- High to very high intensity (85-95% of maximum effort) to develop the anaerobic glycolytic system that predominates in 400 m events.
- Heart rate typically reaches 90-100% of maximum during work intervals with incomplete recovery between repetitions.
Time:
- Work intervals of 30-60 seconds (simulating race pace and duration), with total high-intensity work time of 10-15 minutes per session.
- Rest intervals begin at 1:3 work-to-rest ratio (e.g., 45-second run, 135-second recovery) and progress to 1:2 as fitness improves.
Type:
- Track-based interval training using distances of 200-500 m at race-specific pace, complemented by hill sprints and tempo intervals to develop lactate tolerance specific to 400m racing demands.
Progess:
- The program would progress over 8-12 weeks by manipulating the work-to-rest ratio and increasing the total volume, while maintaining the specific intensity required for 400 m performance.