I want to explain again the base of my phylosophy.
a) We have 2 different engines : mechanical (muscles) and bioenergetic. Our mechanical engine is the structure of the car, bioenergetic, that regards the internal systems (cardiovascular apparatus, enzymatic system, etc), is the engine of the car. So, like in a formula 1, we have to develop both engine and structure in well balances way. If we have a very strong bioenergetic engine, but our structure is not strong enough, we cannot use PRACTICALLY our metabolic quality, because we are not able running fast enough. At the same time, if we have a very powerful structure (for example, a thrower) not supported by the organic engine, we cannot last at high speed for the total duration of the race.
b) In the GENERAL PERIOD, we must work for increasing our qualities, with separate goals. During this period, we must train both our lacks and our talented qualities, in order to reduce the first one and to enhance the second.
So, we must carry out specific training for increasing strength, general resistance, ability, frequency, cohordination, flexibility, etc, WITHOUT ASSEMBLING THESE QUALITIES in combined way.
We need to increase strength, in order to become faster during the competition season ? We use light weights (if we have), short sprints uphill, exercises for muscle strength.
We need to increase general resistance, in order to build a better base for developing specific endurance ? We go for long run, increasing for 4-5 years both duration and speed, without going in very fast execution.
We need to increase local resistance, in order to build a better base for developing lactic capacity ? We go for circuits with different stations, carried out at high intensity, using gym and not specific exercises.
c) In the FUNDAMENTAL PERIOD, we put in our training some SPECIAL type of training. Special is a training that is not fully connected with the event, but is propaedeutic for the SPECIFIC event. For example, for a runner of 800m, 3 x 600m at 98% of speed (for an athlete having 1:50, we can suppose a passage in 1:22.0 = 13.7 every 100m. So, 98% of this time is (13.7 + 0.3)= 14.0, meaning 1:24.0 in 600m) with 6/8 min recovery, is SPECIFIC, 10 x 600m at 90% = 1:30.0 with 3 min recovery in SPECIAL, 15 x 600m at 75% = 1:42.0 with 1:30 min is FUNDAMENTAL, 12 km at 3:45 pK is GENERAL
d) In the SPECIAL PERIOD, we increase the intensity of everything, preparing our body for SPECIFIC TRAINING, that we have to carry out at intensity of 100-105% related to the speed of the race.
e) In any project of training, we never can lose what already we have. So, staying too long time without training some quality is ALWAYS a mistake. Today, it's not possible to apply Lydiard system, because the athletes have to compete frequently. If in 1960, without indoor activity, Peter Snell or Herb Elliot had a long period only for training without competing (the duration of summer season was very short), and they could use 3 months only for long run building a big aerobic base, now we must modulate our training in different way. An athlete ending the season with 1:45 in September, in December must be able running in 1:47, not in 1:52, and this means that he has to continue to train speed (climbing) and dynamic qualities ALSO when the main goal is to develop AEROBIC RESISTANCE.
d) If an athlete is able to reach a level of 20 mml, during winter ALWAYS must be able to reach 18, not only 12. Remember that too much training in slow run can develop the enzyme SDH, that face the enzymes LDH and CPK. So, we must always to use some training for maintaining at high level our ability in producing LDH and CPH.
e) But, if an athlete has an AnT of 16 km/h, he must use the GENERAL PERIOD for raising to 17 or 18. So, he has in any case to increase volume and speed of his long run.
f) When you go to the competition season, you have to maintain the basic training, changing the percentages of every type of work. You must remember that, if we go for something SPECIFIC, we produce a lot of lactate. Our problem is the ACCUMULATION of lactate in our fibres, not the high level. For example, if you are able to reach a level of 20 mmol running 400m in 48, and also 20mmol running 800m in 1:48, the quantity of lactate in your fibres is not the same. So, for removing the lactate produced in 400m, reaching a level of 6 mmol, you can spend 2 hours, for removing the lactate produced in 800m you need one day (these are examples, don't think that this numbers are the same for everybody).
g) In order to aid a quick removal of lactate, your level of AEROBIC POWER (AnT) is fundamental. Athletes with a high AnT are able to remove their lactate quicker than athletes with low AnT.
h) In order to develop your max. specific quality, you must be FRESH in your mind and your muscles. When you work for increasing your ability in ACCUMULATING you can be tired, but this can happen only in General and Fundamental period. When you qork for increasing your ability in PRODUCING you must be Fresh, this happens during SPECIAL and SPECIFIC PERIOD. Therefore, athletes can have care in recovering before going for a training of high quality. When you go in SPECIFIC season, you use more intensity (and remember that the intensity in middle and long distance is a specifism of EXTENSION AT THE SPEED OF THE RACE), consequently you must use more recover.
COMPETITIONS ARE THE HIGHEST QUALITY TRAINING.
i) When you use max intensity, you empty your nervous tank, so before the next workout in the same direction you need to fill it again. MEDIUM INTENSITY TRAINING is the key for filling your tank after a high intensity training or a competition.
Tinman, if I use some term not correct, please help me explaining in a good English what I wrote.