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The training of the best decathletes By Zdenek Vána Abstract In recent years the Czech Republic has become one of the leading producers of top class decathletes. Tomas Dvorák set a World Record in 1999 (8994 points) and won the World Championships in 1997, 1999 and 2001. In 2001, Roman ˇSebrle became the first decathlete to score more than 9000 points when he set the present World …

Writing/ designing program for any event is a very complex assignment, which has to be approached carefully. The demands of modern sport at any competitive level are huge, therefore I would like to start this interesting topic. During planning of our program we should ask ourselves question such as: 1. What is the most important aspect of my training I want develop the most? 2. …

I would lean more towards option 2 Monday: Looks OK but you don't need to split session in two weights straight after session. Tuesday: You can do recovery runs (endurance/trmpo) on the grass (2000/2500m in total). I think best is AM. With circuits in fitness suite or with medball or kettleballs. Wednesday: I don't understand your Wednesday. Hurdles+ ' Short' Speed …

Monday, this is one risky workout, volume is very high. Intensity is high, the risk is very high of injury. Risk vs reward? Hurdles drills are quite intensive exercise+ you are doing steps with 500m volume of high intensity running 10x50m? How fast are those runs? what's the recovery? If it's acceleration than I can only assume that you are doing at least 90% of max. Tuesday …

Wermouth@o2.pl

One more thought. The intensity of the program will be going up anyway because intensity of what is happening at the track, so if you are going to try to intensify two factors weights and track it might be too much to handle for your CNS. Keep the weights stable, by changing the intensity during your speed sessions you'll get the desire effect. In preecomp you can drop the number of sets …

I am dividing weights to to groups 1. Primary/ main lifts 2. Auxiliary lifts. Main lifts: squat, deadlift, clean, bench, incline bench, shoulder press, Auxiliary lifts: last, bench row, abs, military press, back hyperextension, Romanian deadlift, lunges, high step up, hip thrust and couple others. The way I see it is that the weights program cannot lead be main part …

Well, I think the answer is what you are trying to do and where you are at the yearly cycle. The priority always should be training for the events and if you are doing gym in the morning and then track in the afternoon/evening then you'll be flushed out of energy to have a high quality track session. Gym session after the track or day before the track session but in the morning to have …

So you can clearly see that forces in 5m radius are way higher than in 10m. And there are a lot of researches done about it. Everyone is trying minimize radius to maximize vertical displacement of BCM. But as you can clearly see there is a problem with 8m/sec and 5m radius. There is no high jumper who can handle such a load and such a forces running on r=5m. Also swing leg problem, with …

I think that you are missing very important points of this discussion. Through the history of high jump there were always athletes coming with new technique backing up with good results, eg, Dick Fosbury and then all the researches were involved to maximize the outcome of the high jump. And never other way around I don’t understand what you meant by “The technology looks bad to all …

If the link above doesn’t work then go to http://194.213.2.7/wps/portal/iaaf Click Search, then click Issues 2001 - 2011 Year 2003, Volume18, Issue 4

You have got an outlined structure of micro-cycles done by Sebrle and Dvork, taper, emphasise during camps, etc Enjoy!

The strength level in flop is not as demanding as in other techniques therefore more suitable for female performances. Speed on the run up is higher than in most of the techniques. Injury level is also lower than in the most of the other techniques. Quite easy to learn/ teach and good result/progress is achievable after couple years of training.

There is one great thing about theory and creating new ideas That you can prove everything in every condition, creating amazing formulas which most of the time won't translate into result and the guy who wrote it can say it was only hypothesis. People used to experiment with straddle during take ‐off, free leg while swinging was bend in the knee, then start performing dive over the …

Video is here http://www.efootage.com/stock-footage/77965/High_Jump_At_Amateur_Athletic_

... analysis, Correlations, Associations, etc… What's so difficult to understand? Kind regards wermouth

... I don’t know where you got that from, unless you read totally different Forum kind regards wermouth

... then would be designed around decathletes past performances not specialists, Kind regards wermouth

Which drills to use and apply to our training Discus progression, http: //www. youtube. [...] Most of the time of the year this progression has been used with 3kg shot just as a temporary discus replacement, as the competition season getting closer, weight of the shot is reduced to 2, 5 and eventually 2kg, by march shot has to be replaced with discus. Also in modified south African …

... do is to improve planning of intensification within our cycle’s/ periodization. Kind Regards wermouth

... guess Legna you are first one to think that BUSEMANN was hard core dope user Regards wermouth

... DO IT THEN NOBODY CAN DO IT” One more time mate, it’s not your fault! CVO Regards wermouth

... plan is wrong 2) Lack of abilities, time to change your profession Regards wermouth

Parmvir Rai I don’t get it what are you saying, you have said that your coach knows hurdles and throws extremely well but you still need a help with 110m hurdles and 400??? Why is that? Add high jump drills after hurdles session in early season and start jumping in pre ‐season, the same with long jump after 100m session. Split your season, prepare for indoors, then …

Look Legna, I think you have to cool down, because you are at national Level athlete (standards of national level athletes are different in different countries, Ger. USA, Ned of Fra you need to be 7800+ to be considered National Level Athlete, in other countries national level is 5200+) and from what you wrote above guys dope around you, IT DOESN’T MEAN THAT EVERYBODY DOES …

Javelin flexibility: flex 4. 5 to 6 ‐6. 1 to 8 or 8. 1 to 10 Those numbers above are used by Nordic, 4, 5 to 6 Hard, 6. 1 to 8 hard to medium, 8. 1 to 10 medium to soft, 10. 1+ soft to very soft Javelins 85m+ or stiffness 6 are Recommended for technically skilled, physically capable throwers. Requires accurate release! Better technical execution results more accurate …

You are welcome By the way one note on this program The program keeps you interested, It is a good GPP plan (“It’s a four-week routine designed to be repeated back-to-back. Hardee will do as many as 12 weeks of this before moving on to his pre-competition training”) I guess its plan for someone who doesn’t consider to compete indoors in January only in late Feb/March

Hi There may be few options, one of them All exercise with med ball Prisoner Squats: med ball in both hands, behind your head, elbows outside, squat parallel to surface Standing OHF's: Over Head Forward Hip C ‐T's: Hip extension in this exercise has to be the first movement like in shot or discus or javelin technique followed by Chest Toss Prone C ‐T's: Chest …

Hi From my experience you have to be careful with ratio of intensity to recovery. In my opinion whenever you are doing high stress exercises such as sprint, long jump, hurdles, speed endurance, plyometric, power med throws, weights (high CNS stress required 48h of recovery), on one day then on the alternative day you should do tempo or in your place 600m prep, core work, neuromuscular …

I think Polish high jumper Kotewicz said that to jump around 2.20m you have to run well to go higher you have to take off In high jump everything is happening on the ground the rest is just a consequences of your take off and your approach. I would suggest to focus on basics and at the same time fundamentals of high jump your run-up and simple plyos http://www.youtube.com/watch?v=4tINnWbqx6Y

Yes thats reight but what's next?? We can find a lot of guys doing 7000points or even 7500. However, magic of 8000points is beyond their abilities. If you can run fast, and you can throw stone you are half way through. There is only one more thing to do work hard. Have to put your head down take your time and results will be there

I can tell you what my athletes are doing. That’s a plan only for primary lifts you can add 1 or 2 but low volume has to be maintain. Weight room starts from adaptation for 4 weeks starting with technique of lifting. After first test we are working with 70%+ of 1MR Monday: Clean 3x5, dead lift 2x5, ½ squat 2x5 Tuesday: Bench press or military press 3x5, back pull over 3x10 …

Monday: Sprint, long jump, shot power throws, lower body weights Tuesday: Pole vault, tempo 20x100m 70% of max multi throws, walking hurdles, upper body weights Wednesday: Discus, hurdles, high jump power throws, lower body weights Thursday: Javelin, Pole vault, tempo 20x100 multi throws walking hurdles, upper body weights Friday: weaker throwing event, speed endurance, …

why don't you do couple of tests on the track flying 30m standing long jump shot 4kg forward and backward those tests would be great to start with why I sugest you flying 30m is because thats is reflecting on your pure speed not on other other factors which could affect your time in 100m such us: start, drive face, transition, speed endurance, etc etc. . . Standing long jump and shot …

There are a few very important factors to be a Multieventer 1 Determination!! 2 Hard work you've got a good 800m good 400m you are 16 years and you are tall so you've got good physics what about you sprints 60m? flying 30m? javelin? discus? shot those info would be usefull