Is it possible to use his first cycle as an efficient summer training guide? Without doing the 4x2000m and 6x1000m workouts.
The link you provided does not work. Doubtful that the schedule will be very effective without strength workouts like the ones you listed. Those are pretty solid for any type of distance.
First preparation cycle (from October 18 to November 7, 1996)
Day Morning Afternoon
18 Aerobic endurance Strength work
19 Aerobic endurance Physical preparation
20 Aerobic endurance Aerobic endurance
21 Rest Strength work
22 Power Aerobic endurance
23 Aerobic endurance Physical preparation
24 Aerobic endurance Strength work
25 Rest Aerobic endurance
26 Aerobic endurance Power
27 Aerobic endurance Aerobic endurance
28 Aerobic endurance Strength work
29 Rest Rest
30 Aerobic endurance Aerobic endurance
31 Aerobic endurance Power
1 Aerobic endurance Strength work
2 Rest Aerobic endurance
3 Aerobic endurance Aerobic endurance
4 Aerobic endurance Strength work
5 Aerobic endurance Aerobic endurance
6 Rest Rest
7 Aerobic endurance Strength work
Aerobic endurance.
He does four types of work:
30-45 min of continuous running
50-60 min of continuous running.
For this type of work there are not precise conditions, he is not asked any specific pace, however. He is demanded that he runs at his maximum at that moment, this varies from one day to another and has nothing to do with the season. So, this means that El Guerrouj can run one day between 3:00-3:10/km pace and sometimes at 2:50/km.
4 x 2000m in 5:10 with 2 min recovery
6 x 1000m in 2:30 with 2 min recovery
The distances of the repetitions have been standardized because his coach considers it important to set a "work rhythm" with high intensity (around 70% for him). For this reason, when El Guerrouj can not finish a certain training session, he repeats the workout the following day, instead of seeking a different solution.
Strength work.
He works on the main muscle groups, but the coach believes in working the small ones as well, those that have major influence in the posture, in varied ways, through the utilization of free weights and special gym apparatus. During this stage he has done the following exercises:
Half-squat 6 x 20 reps with 25 kg bar
Half-squat 4 x 16 reps with 30 kg bar
Squat 4 x 16 reps with 20 kg bar
In machines/apparatus:
Hamstrings 4 x 16 reps
Quadriceps 4 x 16 reps
Abductors 4 x 16 reps
Lunges 4 x 20 reps with 25 kg bar
Step-up 1 x 20 reps with 30 kg bar with each leg
Abdominal 300-400 reps
Back 300-400 reps
Power.
Once a week he does up-hills 10 x 300m
Also, horizontal jumps and vertical jumps over hurdles.
Physical preparation.
This type of work includes general exercises, drills, stretching and back and abdominal exercises. The stretching exercises are always present in all training sessions during the warm-up and the end of session.
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This is what is shown on the link
Don't forget to add EPO to that training program!
Could you elaborate on EPO to me? I want to know what it is.
ChristianF wrote:
Could you elaborate on EPO to me? I want to know what it is.
.... I really hope this is a joke.
It's not a joke, I can't know everything.
Egg Pig Omelette
Energetic Pelvic Outbursts.
Became popular in the early 90s. You can be sure that the East Africans are all over this stuff these days.
Erythropoietin. Stimulates red blood cell production. Bang, more oxygen for the athlete. This is usually used during chemo 'cause radiation kills 'em, but of course athletes have other uses for them.