Athlete Name - Nafisha
Event - 100m
Best performance -
Biological Age -
Previous year performance -
Chronological Age -
Target -
Training Age -
Embedded Files
Phase 1- General preparation (Week 1-8)
Goal: Build explosive starts & stride length.
Develop maximum strength & force output
Increase work capacity for later phase
Phase 2- Max velocity & speed endurance (Week 9-16)
Goal: Develop top speed & efficient mechanics
Improve stride frequency
Increase anaerobic tolerance
Key Adjustment
Sprints lengthen (60-150m) at higher intensity
Power output emphasized in lifting (speed & weight balance)
Glycolytic system trained with longer sprints & reduced rest)
Phase 3- Peaking & Race preparation (Week 17-24)
Goal: Maximize race speed and mechanics
Reduce sprint volume while keeping intensity high
Maintain strength & power with low-volume lifting
Adjustments:
Sprint intensity stay at 95-100%
More fully recovery between sprints
Strength volume decreases (focus on power output)
Approach
Sprint training takes priority - weight training supports but does not fatigue sprinting.
Strength shifts to power & speed work in later phases - lifting volume decreases before competitions.
Recovery is key - Ice baths, massage, proper sleep (7-9 hours/ nights) and optimal nutritions.
Sprint-specific strength training (sled sprints, olympic lifts, plyos) - Ensure direct transfer to speed.
Weekly break down phase 1 - (1-8 weeks)
(Acceleration & strength base)
Weekly break down phase 2 - (9-16 weeks)
(Maximum velocity & speed endurance)
Locked by founder: contact for more info
Weekly break down phase 3 - (17-24 weeks)
(Peaking & race preparation)
Locked by founder: contact for more info
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