|
The Strategic Planning of Tonja Buford Bailey's Early
400H Career
Gary
Winckler
A four year strategic
plan for 400m Hurdles Development
A
four year development plan for Tonja Buford Bailey at
the University of Illinois [1990-1993]
Objectives
Year 1 1990
General Work Capacity and
General Sprinting Technique
Basic Physical
Fitness
. Leaner body mass
· Improve General Strength and Fitness
- Circuit Training
- General Training with Weights: High Volume/
Low Intensity
Efficiency of
Sprinting Technique
· Technical work on Sprinting–Maximum
velocity
Efficiency of Sprint
Hurdle Technique
·
Hurdle takeoff
·
Maintain velocity through take off
· Medium and Long Hurdle Rhythm Endurance
Introduction to Elite Competition
and National Level Competition
Objectives
Year 2 1991
r
2 1991
General Work Capacity and
Sprint Hurdles Technique
Basic Physical Fitness
Basic Physical Fitness
· Leaner body mass
· Improve General Strength and Fitness
400m Distribution
· Teach through 4x 400m relay racing using
all relay positions
Maximum Strength
Efficiency of Technique
Acceleration
400m
Hurdle Experience at National Level
Objectives
Year 3 1992
Specific Work Capacity for
400m Hurdles
Maximum Strength
400m hurdle Distribution
Nutritional Balance and Balanced Lifestyle
International Experience
Race Experience
Objectives
Year 4 1993
Specific Work Capacity and
Refinement of 400mH Race Management
Acceleration
400m Hurdle Distribution
Strength Endurance
200m Speed Ability
Lifestyle to Enhance
Performance of a Long Competition Season
Training
Volume 1990 - 1993
| Year |
1990 |
1991 |
1992 |
1993 |
| Age |
19 |
20 |
21 |
22 |
| Sessions Scheduled |
205 |
236 |
240 |
250 |
| Scheduled Absent |
4 |
25 |
21 |
14 |
| Weight [lbs] |
393379 |
211575 |
374680 |
212220 |
| Core/Circuits-Reps |
14816 |
18122 |
14230 |
18211 |
| General Work Capacity [m] |
103029 |
151075 |
134650 |
137700 |
| Lactacid Capacity [m] |
25950 |
18315 |
37980 |
37060 |
| Lactacid Capacity Hills [m] |
5020 |
8270 |
3900 |
7100 |
| Acceleration [m] |
12795 |
10400 |
16160 |
13986 |
| Maximum Speed [m] |
5375 |
1380 |
1225 |
1685 |
| Alactic Short Speed Endurance [m] |
7160 |
8435 |
3950 |
2540 |
| Lactid Power [m] |
18580 |
23053 |
31070 |
30590 |
| Hops# |
4407 |
1378 |
790 |
1168 |
| Bounds# |
7230 |
5050 |
3030 |
2573 |
| Harness [m] |
1050 |
990 |
240 |
1190 |
| General Throws# |
216 |
300 |
1211 |
1793 |
| Starts Blocks# |
299 |
458 |
399 |
388 |
| Hurdles# |
6266 |
6900 |
3739 |
5570 |
| Hurdles Starts# |
253 |
401 |
371 |
345 |
| Hurdles Starts =3H# |
141 |
249 |
204 |
189 |
| Hurdles Starts > 3H# |
112 |
152 |
167 |
156 |
| Hurdle Runs 1-3H# |
206 |
200 |
177 |
|
| Hurdle Runs 4-7H# |
118 |
116 |
147 |
|
| Hurdle Runs >7H# |
|
38 |
39 |
59 |
Competition
Volume 1990 - 1993
| Year |
1990 |
1991 |
1992 |
1993 |
| Age |
19 |
20 |
21 |
22 |
| # 55m Races |
1 |
6 |
5 |
6 |
| # 100m Races |
2 |
3 |
1 |
|
| # 200m Races |
5 |
4 |
5 |
5 |
| # 300m Races |
|
1 |
|
|
| # 400m Races |
|
|
2 |
3 |
| # 600m Races |
|
|
1 |
1 |
| # 55m Hurdles Races |
11 |
11 |
10 |
10 |
| # 100m Hurdles Races |
13 |
14 |
11 |
11 |
| # 400m Hurdles Races |
4 |
8 |
5 |
9 |
| # 4x 400m Relays |
5 |
10 |
6 |
9 |
| # 4x 100m Relays |
9 |
7 |
8 |
10 |
| |
|
|
|
|
| 55m Performances |
7.24 |
7.05 |
6.99 |
6.88 |
| # 100m Performances |
|
11.64 |
11.50 |
11.50 |
| # 200m Performances |
24.30 |
24.56i |
23.37 |
23,16 |
| # 300m Performances |
|
38.14 |
|
388 |
| # 400m Performances |
|
|
|
|
| # 600m Performances |
|
|
1.35.14 |
1.34.55 |
| # 55m Hurdles Performances |
7.87 |
7.75 |
7.69 |
7.60 |
| # 100m Hurdles Performances |
13.73 |
13.32 |
13.07 |
13.17 |
| # 400m Hurdles Performances |
59.46 |
56.45 |
54.75 |
54.38 |
|
