Analyse how the different components of the FITT principle could be manipulated to create a periodised anaerobic training program for a 400 m runner. (8 marks)
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Sample Answer
Frequency
- Would vary across the preparatory, competitive, and transition phases:
- 4-5 sessions weekly during base preparation,
- Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.
Intensity
- Progression would follow a wave-like pattern:
- Starting with moderate anaerobic training (75-85% effort) during general preparation
- Progressing to high-intensity (85-95%) during specific preparation
- Peaking at maximum intensity (95-100%) during competition periods.
Time
- Duration of intervals would shift throughout the season:
- Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
- Transitioning to race-specific intervals (45-55 seconds) during pre-competition
- Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.
Type
- Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
- More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.
Rest intervals would be manipulated:
- Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
- Shorter recovery (1:2-3 ratio) during capacity-building phases.
Further points
- Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
- Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
- Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.
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Sample Answer
Frequency
- Would vary across the preparatory, competitive, and transition phases:
- 4-5 sessions weekly during base preparation,
- Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.
Intensity
- Progression would follow a wave-like pattern:
- Starting with moderate anaerobic training (75-85% effort) during general preparation
- Progressing to high-intensity (85-95%) during specific preparation
- Peaking at maximum intensity (95-100%) during competition periods.
Time
- Duration of intervals would shift throughout the season:
- Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
- Transitioning to race-specific intervals (45-55 seconds) during pre-competition
- Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.
Type
- Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
- More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.
Rest intervals would be manipulated:
- Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
- Shorter recovery (1:2-3 ratio) during capacity-building phases.
Further points
- Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
- Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
- Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.