Analyse how different anaerobic interval training methods could be implemented and periodised across a competitive season for a 200 metre sprinter. In your response, consider energy system specificity, training variables, and progression principles. (9 marks)
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Sample Answer
- Early general preparation phase (3 – 4 months pre-competition) should incorporate longer intervals (150 – 300m) at submaximal intensity (80 – 85%) with longer recovery periods (3 – 4 minutes) to develop basic anaerobic capacity without excessive physiological stress.
- Mid preparation phase (2 – 3 months pre-competition) should progress to medium length intervals (60 – 150m) at higher intensities (85 – 90%) with moderate recovery (2 – 3 minutes) to enhance glycolytic system capacity and lactate tolerance.
- Specific preparation phase (1 – 2 months pre-competition) should introduce shorter, more intense intervals (30 – 80m) at near-maximal effort (0 – 95%) with longer recovery (3 – 5 minutes) to develop ATP-PCr power and alactic capacity essential for 200m performance.
- Competition phase should incorporate highly specific interval training including race-pace 200m runs with full recovery (8 – 10 minutes) to simulate competition demands while minimising fatigue accumulation.
- Work-to-rest ratios should progress from approximately \(1:3\) in early phases to \(1:8\) – \(1:10\) in competition phases to reflect the increasing intensity and the need for quality over quantity.
- Volume (total distance covered in intervals) should periodically decrease as intensity increases, respecting the inverse relationship between these variables to prevent overtraining.
- Technique-focused elements should be incorporated throughout all phases but especially during higher-intensity intervals to ensure mechanical efficiency is maintained under fatigue conditions.
- Training should transition from more glycolytic-dominant intervals (150 – 300m) early in the season to more ATP-PCr dominant intervals (30 – 80m) closer to competition, reflecting the proportional contribution of energy systems to 200m performance.
- Recovery between anaerobic interval sessions should increase from 48 hours in early phases to 72+ hours near competition to ensure complete adaptation and prevent accumulated fatigue.
Show Worked Solution
Sample Answer
- Early general preparation phase (3 – 4 months pre-competition) should incorporate longer intervals (150 – 300m) at submaximal intensity (80 – 85%) with longer recovery periods (3 – 4 minutes) to develop basic anaerobic capacity without excessive physiological stress.
- Mid preparation phase (2 – 3 months pre-competition) should progress to medium length intervals (60 – 150m) at higher intensities (85 – 90%) with moderate recovery (2 – 3 minutes) to enhance glycolytic system capacity and lactate tolerance.
- Specific preparation phase (1 – 2 months pre-competition) should introduce shorter, more intense intervals (30 – 80m) at near-maximal effort (0 – 95%) with longer recovery (3 – 5 minutes) to develop ATP-PCr power and alactic capacity essential for 200m performance.
- Competition phase should incorporate highly specific interval training including race-pace 200m runs with full recovery (8 – 10 minutes) to simulate competition demands while minimising fatigue accumulation.
- Work-to-rest ratios should progress from approximately \(1:3\) in early phases to \(1:8\) – \(1:10\) in competition phases to reflect the increasing intensity and the need for quality over quantity.
- Volume (total distance covered in intervals) should periodically decrease as intensity increases, respecting the inverse relationship between these variables to prevent overtraining.
- Technique-focused elements should be incorporated throughout all phases but especially during higher-intensity intervals to ensure mechanical efficiency is maintained under fatigue conditions.
- Training should transition from more glycolytic-dominant intervals (150 – 300m) early in the season to more ATP-PCr dominant intervals (30 – 80m) closer to competition, reflecting the proportional contribution of energy systems to 200m performance.
- Recovery between anaerobic interval sessions should increase from 48 hours in early phases to 72+ hours near competition to ensure complete adaptation and prevent accumulated fatigue.