Luka Janežič - Base sprint preparations in Pula, Croatia 2016 part. 1

Luka Janežič - this young uprising Slovenian sprint talent finished 400m in 45.07s @ the Olympic games in RIO this year. We managed to get his exact 2 week base training preparations plan designed by his coach - Rok Predanič.

Janežič

 

1. Saturday morning - arrival @ training camp.

 

2. Saturday afternoon - Introductory training and adaptation to the new environment.

  • Longer warmup easy run - around 3 km
  • Stretching
  • Dynamic stretching exercises
  • Running sprint alphabet
  • 3 x 60 m  - acceleration
  • Sunbathing and cooling down in the sea :)

cooling down

L.J. Team - cooling down in the sea.

 3. Sunday - sprints uphill (cca. 5%)

  • Running alphabet uphill
The hill is about 150m with 5% incline.
  • 3 x 80 m
  • 3 x 100 m
  • 3 x 130 m

 

4. Monday - strength day

morning training - lower body & core

  • Lunges
  • Squat
  • Feet exercise
  • Good morning
  • ABs
  • Lower back

afternoon training - arms & core

These exercises will be beneficial on the track the next days.

 

 

5. Tuesday - running tehnique, which plays a key role @ sprinting

Diffrent types of running exercises - running with "parachute", pulling a sledge, using weighted vest and speed hurdles.

Each athlete is unique, so is his running tehnique. It's important for the trainer, to understand this and upgrade the tehnique he has.

 

 

6. Wednesday - KILLER lactate training, this will break every athlete  

The point here is that each serie the athlete will go from walking speed into full sprint. The breaks between the series are short, so the acid in the muscles will build up, resulting in extreme pain. "Good" pain obviously :)

  • 1 series: 150m sprint  250m easy 150m sprint 250 m easy 150 sprint
  • 4 series
  • about 7-8 minutes brake between series.

 

7. Thursday - recovery day

Never forget to recover. Not just your body, but also your mind.

Ker so priprave že na polovici je čas za potrebno regeneracijo telesa in duha. Ta dan se naredi daljši tek da prešvicajo telo  nato sledijo raztezne vaje ter savna, knajpanje in namakanje v ledenih bazenih. Zvečer pa še masaža.

 

Pri vsakem treningu Luka in ostali atleti uporabljajo EFS, za takojšno regeneracijo napitek ULTRAGEN. Pri vsakem obroku 1X MULTIV. Da pa telo še dodatno zdrži vse te napore pa pomaga najboljši adaptogen OPTYGEN.

 

 

 

PETEK JE DAN ZA PLIOMETRIJO OZIROMA RAZLIČNIH POSKOKOV NA STO IN EN NAČIN.

Glede na to da je pri šprintu pomemba tako dolžina koraka kot tudi frekvenca le teh je kontaktni čas stopala s tlemi prav tako zelo pomemben. Le tega pa lahko izboljšamo s treningom poskokov, ki pa so zelo stresna zadeva za telo in organizem zato velja upoštevati previdnost pri izvajanju le teh.

 

 

 

 

SOBOTA  SE PONOVI MOČ TAKO KOT V PONEDELJEK IN SPET DOPOLDAN NOGE TER POPOLDAN MOČ ZA ROKE  da spet napolnimo šprintersko telo z prepotrebnim mišičnim tonusom, kije potreben za premagovanje vseh nečloveških naporov, ki so potrebni za take rezultate kot jih dosega Luka Janežič. Drugi najhitrejši belec na svetu v teku na 400 m. V eni izmed najtežjih disciplin in se ji drugače reče tudi  KROG SMRTI.

 

NEDELJA SE PONOVIJO ŠPRINTI V KLANEC  in ponavadi so v zelo slabem vremenu kar še dodatno oteži tek kar pa je pravzaprav zelo v redu saj se pogojev na tekmah po navadi ne izbira….

 

 

http://www.all-athletics.com/en-us/athlete/476260

Prethodni članak The effects of dehydration on physical performance
Sljedeći članak Our athletes: LUKA JANEŽIČ - ATHLETICS 400M

Ostavi komentar

Komentari moraju biti odobreni prije nego što se prikažu

* Obvezna polja