100M & 200M best weekly schedule/ training program by capt Amrish Kumar adhana. | 100m 200m workout

Summary

The video outlines a comprehensive training program focused on enhancing physical fitness and speed. It includes detailed exercise routines, warm-up and recovery periods, and tips for maintaining stamina. Key exercises are highlighted, with specific speed and recovery guidelines. The training program is designed to boost performance by improving endurance, strength, and speed over several days. It also stresses the importance of proper recovery, including hydration, stretching, and massages to optimize performance. The trainer emphasizes the importance of consistency and dedication in achieving fitness goals.

Takeaways

• 😀 Focus on the quality of performance, not just the appearance or enthusiasm of doing exercises. It’s essential to build capacity and strength.
• 😀 A proper warm-up session with normal ABC exercises should be done before engaging in intense physical activities.
• 😀 Recovery time is crucial between exercises. Typically, a recovery of 2 to 3 minutes is recommended after intense exercises like 420 meters or running drills.
• 😀 Consistency is key. A structured program with morning and evening sessions, alternating exercises and recovery, enhances fitness and performance.
• 😀 Specific training sessions should focus on improving speed. Regular intervals of running 300 meters at 85-90% capacity can help increase performance.
• 😀 Include variety in your workout routine, such as strength exercises (like the use of medicine balls) and speed drills, to enhance overall fitness.
• 😀 The importance of hydration and adequate recovery, including massage for muscle relaxation, should not be overlooked.
• 😀 For peak performance, the workout program must include a combination of running, stretching, strength exercises, and recovery, with breaks of 3-4 minutes between sets.
• 😀 A focus on endurance can be developed through long-distance runs (5-6 km), with moderate to high intensity over a period of time.
• 😀 Training should involve not only physical exercises but also mental preparation to handle the stress and challenges during high-intensity workouts.
• 😀 To optimize your performance, ensure regular recovery days with proper nutrition, rest, and massage to keep the muscles in good condition for future workouts.

Q & A

What is the overall purpose of the program described in the script?

The program focuses on improving physical fitness, with specific emphasis on exercises that enhance speed, endurance, and overall athletic performance.

What kind of exercises are mentioned in the script?

The script mentions various types of exercises, including warm-ups, sprint drills, ABC exercises, step exercises, and endurance-based routines to improve speed and recovery.

What is the importance of recovery in the training program?

Recovery is crucial to the program, with rest intervals ranging from 2 to 5 minutes between exercises. Proper recovery helps in muscle repair, prevents injuries, and ensures that athletes can maintain their performance.

What is the role of hydration in the training routine?

Hydration is emphasized as part of the training program. Athletes are encouraged to drink water during breaks to prevent dehydration and maintain performance during high-intensity exercises.

How does the script suggest improving speed during training?

Speed improvement is targeted through various drills, such as sprint intervals, 300m sprints at different intensities, and using equipment like medicine balls for explosive movements.

What is the purpose of the warm-up phase in each session?

The warm-up phase is designed to prepare the body for intense physical activity by increasing heart rate, improving flexibility, and reducing the risk of injury.

How does the program incorporate professional recovery techniques?

The program suggests professional recovery methods like massages after intense sessions to help relax muscles and speed up recovery, ensuring better performance in subsequent training days.

What is the recommended frequency of exercises in the program?

The program suggests a balanced schedule with a mix of light and intense training days, aiming for exercises 4 to 6 days a week, with each session focusing on different aspects of fitness.

How does the program address the importance of consistency?

Consistency is key to achieving the desired fitness results. The script encourages sticking to the planned exercises and ensuring steady progression in intensity to build strength and endurance.

What are the specific recovery times mentioned between exercises?

Recovery times vary between exercises, ranging from 10 seconds to 3-4 minutes, depending on the intensity and duration of the preceding exercise, ensuring optimal recovery for the next set.