ATHLETICS RELAY

TRAINING
 Place of birth – Dubai
Date of birth – 07/05/2009
Age – 14 years old
Height – 5’7”
Weight – 53Kg
RESUME BMI – 18.2
Blood Pressure – 100 mm Hg
Resting heart rate average – 70
bpm
I have no physical limitations or
allergies.

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ABOUT ME
 ABOUT ME

My name is Sandahiru Talaiver, I

am an athletics relay coach
specializing in training athletes
into running the 4x100m relay
competition. I have coached
numerous athletes and I have
also won many titles for my
school. I also have a long history
in running 4x100m relays and I
have competed from small group
stages to all island competitions
as well. I was also invited to the
Beijing Olympics but I had to exit 4
 • Right now the 4x100m sprinters have a time
of 14s for their 100m, my goal is to bring
that down to at least 12.5s.
• My main goal is to implicit discipline in this
team so that this training program stays in
the athlete's mind so they continue with this
training further improving their skills.
MY PERSONAL
AIMS FOR THIS
TEAM

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 KNOWLEDGE ON NUTRITION

Simply put, athletes must prioritize good nutrition to

enhance performance, aid in recovery, preserve health,
and prevent injuries. Having a diet tailored to meet
specifi c energy and nutrient requirements is essential for
accomplishing athletic objectives and attaining optimal
performance levels.
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 FITNESS COMPONENTS RELATED TO THE 4X100M RELAY

1. There are a few fi tness components some of them are

2. Speed – Speed is important because it’s a short distant sprint.

3. Flexibility – Flexibility is important as we have to be able to stretch our tendons and
ligaments.
4. Reaction time – When the gun fi res we have to react fast and sprint as fast as we can.
5. Power – We have to have power to make sure we have enough strength to run our
maximum.
6. Coordination -

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 WHAT IS FIIT?

F - Freq u en cy
I - In ten s ity
I – Time
T – Typ e
T h e F I I T ( Fr e q u e n c y , I n t e n s i t y , Ti m e , a n d Ty p e ) p r i n c i p l e s a r e ke y g u i d e l i n e s f o r c r a f t i n g e ff e c t i v e e xe r c i s e p r o g r a m s . T h e y h e l p s t r u c t u r e w o r ko u t s t o m e e t s p e c i fi c fi t n e s s g o a l s . H e r e ’ s a
breakdown of each component:

1 . Fr e q u e n c y

•D e fi n i t i o n : H o w o f t e n y o u e xe r c i s e .

•A p p l i c a t i o n : T h i s i s t h e n u m b e r o f e xe r c i s e s e s s i o n s p e r w e e k . Fo r e x a m p l e , i t ' s g e n e r a l l y r e c o m m e n d e d t o d o c a r d i o v a s c u l a r e xe r c i s e 3 - 5 t i m e s a w e e k , a n d s t r e n g t h t r a i n i n g 2 - 3 t i m e s a
week.

2. Intensity

•D e fi n i t i o n : H o w h a r d y o u e xe r c i s e .

•A p p l i c a t i o n : I n t e n s i t y c a n b e g a u g e d t h r o u g h h e a r t r a t e , p e r c e i v e d e xe r t i o n , o r t h e w e i g h t l i f t e d . I t ’ s i m p o r t a n t t o b a l a n c e i n t e n s i t y t o a v o i d o v e r t r a i n i n g a n d i n j u r i e s .

3. Time

•D e fi n i t i o n : H o w l o n g y o u e xe r c i s e .

•A p p l i c a t i o n : T h i s i s t h e d u r a t i o n o f e a c h w o r ko u t s e s s i o n . T h e o p t i m a l l e n g t h v a r i e s b a s e d o n t h e t y p e a n d i n t e n s i t y o f t h e e xe r c i s e .

4 . Ty p e

•D e fi n i t i o n : T h e k i n d o f e xe r c i s e y o u d o .

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•A p p l i c a t i o n : C h o o s e d i ff e r e n t t y p e s o f e xe r c i s e b a s e d o n y o u r fi t n e s s g o a l s . T h i s i n c l u d e s a e r o b i c ( r u n n i n g , c y c l i n g ) , a n a e r o b i c ( w e i g h t l i f t i n g , s p r i n t i n g ) , fl e x i b i l i t y ( y o g a , s t r e t c h i n g ) , a n d
b a l a n c e e xe r c i s e s .
 4 WEEK

TRAINING
PROGRAMME

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 FOR WEEK 1 WE WILL START
OFF WITH SOME
FOUNDATION BUILDING,
WEEK 1 WEEK 1 WILL NOT HAVE THAT
MANY INTENSE WORKOUTS.

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Monday Tuesday Wednesda Thursday Friday Saturday Sunday
y

Warm-up: 10 Warm-up: 10 ACTIVE Warm-up: 10 Warm-up: 10 REST Easy Jog:

minutes of light minutes of light
minutes of RECOVERY minutes of
light jogging,
cardio, dynamic
stretches light jogging, jogging, 20-30
dynamic
dynamic dynamic minutes
Squats: 3 sets of 8 stretches
stretches stretches
reps
Box Jumps: 3 at a
Sprint Drills: 4x100m
A-skips, B-
Lunges: 3 sets of
10 reps per leg
Sprints (80-
sets of 8 reps comforta
skips, high Deadlifts: 3 sets of 90% effort) Bounds: 3 sets ble pace
knees, butt 6 reps of 20 meters
kicks (3 sets 2x200m
of 20 meters
Calf Raises: 3 sets
of 12 reps Sprints (70% Depth Jumps: 3
sets of 6 reps
Stretchin
each) effort)
Core Exercises: g and
Medicine Ball
4x30m Sprints
Planks (3 sets,
hold for 30 2x150m Throws: 3 sets Foam
(80% effort) Sprints (80%
3x60m Sprints
seconds each)
, Russian twists (3 effort)
of 10 reps
Rolling:
(70% effort)
sets of 15 reps) Cool-down: 5- Focus on
Cool-down: 5- 10 minutes of
Cool-down: 5-
Cool-down: 5-10
minutes of light 10 minutes of light jogging, any tight
static stretching
10 minutes of cardio, static
stretching
light jogging, or sore
light jogging, static
static stretching areas
stretching 11
 WEEK 2
For week 2 it’s the same training program except this
time we will increase the intensity.
Monday Tuesday Wednesda Thursday Friday Saturda Sunday
y y
Warm-up: 10
Warm-up: 10
minutes of light
Warm-up: 10 minutes of light
cardio, dynamic stretches
ACTIVE Warm-up: 10
minutes of minutes of light
REST Easy Jog: 20-30
RECOVERY
jogging, dynamic Squats: 3 sets of 8 reps light jogging, jogging, dynamic
stretches
minutes at a
stretches dynamic
Lunges: 3 sets of 10 reps per
stretches comfortable pace
leg Box Jumps: 3 sets
Sprint Drills: A- of 8 reps
skips, B-skips, Deadlifts: 3 sets of 6 reps 4x100m
high knees, butt Calf Raises: 3 sets of 12 reps
Sprints (80- Bounds: 3 sets of
Stretching and
kicks (3 sets of 20 90% effort) 20 meters Foam Rolling: Focus
meters each) Core Exercises: Planks (3
sets, hold for 30 seconds
each)
2x200m Depth Jumps: 3 on any tight or sore
sets of 6 reps
4x30m Sprints
(80% effort)
, Russian twists (3 sets of 15
reps)
Sprints (70%
effort)
areas
3x60m Sprints Medicine Ball
Cool-down: 5-10 minutes of Throws: 3 sets of
(70% effort) light cardio, static stretching 2x150m
10 reps
Sprints (80%
Cool-down: 5-10 effort) Cool-down: 5-10
minutes of light minutes of light
jogging, static Cool-down: jogging, static
stretching 5-10 minutes stretching
of light
jogging,
static
stretching

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 WEEK 3 AND 4

For week 3 and 4 it’s the same

program but make sure to reduce
the intensity and take it easy
while maintaining a good diet.
These 2 weeks are all about
recovery and tapering and
honing your skills.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm-up: 10 Warm-up: 10 ACTIVE Warm-up: 10 Warm-up: 10 REST Easy Jog: 20-30 minutes
minutes of light minutes of light RECOVERY minutes of minutes of light at a comfortable pace
jogging, cardio, dynamic light jogging, jogging, Stretching and Foam
dynamic stretches dynamic dynamic Rolling: Focus on any
stretches Squats: 3 sets of 8 stretches stretches tight or sore areas
Sprint Drills: A- reps 4x100m Box Jumps: 3
skips, B-skips, Lunges: 3 sets of Sprints (80- sets of 8 reps
high knees, butt 10 reps per leg 90% effort) Bounds: 3 sets
kicks (3 sets of Deadlifts: 3 sets of 2x200m of 20 meters
20 meters each) 6 reps Sprints (70% Depth Jumps: 3
4x30m Sprints Calf Raises: 3 sets effort) sets of 6 reps
(80% effort) of 12 reps 2x150m Medicine Ball
3x60m Sprints Core Exercises: Sprints (80% Throws: 3 sets
(70% effort) Planks (3 sets, effort) of 10 reps
Cool-down: 5-10 hold for 30 Cool-down: 5- Cool-down: 5-
minutes of light seconds each) 10 minutes of 10 minutes of
jogging, static , Russian twists (3 light jogging, light jogging,
stretching sets of 15 reps) static static
Cool-down: 5-10 stretching stretching
minutes of light
cardio, static
stretching
 Wednesda Saturda
Monday Tuesday y Thursday Friday y Sunday
Warm-up: 10 Warm-up: 10 minutes ACTIVE Warm-up: 10 Warm-up: 10 REST Easy Jog: 20-30 minutes at a
minutes of light of light cardio, RECOVERY minutes of minutes of light comfortable pace
jogging, dynamic dynamic stretches light jogging, jogging, dynamic
stretches dynamic stretches Stretching and Foam Rolling:
Squats: 3 sets of 8 stretches Focus on any tight or sore
Sprint Drills: A- reps Box Jumps: 3 sets areas
skips, B-skips, high 4x100m of 8 reps
knees, butt kicks Lunges: 3 sets of 10 Sprints (80-
(3 sets of 20 reps per leg 90% effort) Bounds: 3 sets of
meters each) 20 meters
Deadlifts: 3 sets of 6 2x200m
4x30m Sprints reps Sprints (70% Depth Jumps: 3
(80% effort) effort) sets of 6 reps
3x60m Sprints Calf Raises: 3 sets of
(70% effort) 12 reps 2x150m Medicine Ball
Sprints (80% Throws: 3 sets of
Cool-down: 5-10 Core Exercises: effort) 10 reps
minutes of light Planks (3 sets, hold
jogging, static for 30 seconds each) Cool-down: 5- Cool-down: 5-10
stretching , Russian twists (3 10 minutes of minutes of light
sets of 15 reps) light jogging, jogging, static
static stretching
Cool-down: 5-10 stretching
minutes of light
cardio, static
stretching
 What equipment and
resources do you need to
fulfi ll this 4 week training
program?
1. A 400-meter track with designated lanes is recommended for sprint workouts. It is important to maintain the track and keep it free from
debris to prevent injuries.

2. Invest in quality running shoes specifically designed for sprinting. Look for lightweight shoes with good traction and support to reduce the risk
of injuries.

3. Wear comfortable, moisture-wicking clothing suitable for sprinting and strength training sessions, such as shorts, t-shirts, and sports bras for
women.

4. Designate an area for dynamic warm-up exercises and static stretching to prepare your body before workouts and aid recovery afterward.

5. Access to basic strength training equipment like barbells, dumbbells, squat racks, and benches is essential for exercises like squats, lunges,
deadlifts, and calf raises.

6. For plyometric exercises, consider using plyo boxes or sturdy platforms for box jumps and depth jumps. Medicine balls are also useful for
medicine ball throws.

7. Invest in a foam roller for self-myofascial release and stretching tools like resistance bands or yoga straps to aid in flexibility training and
muscle recovery.

8. Use a stopwatch or a timer app on your smartphone to accurately time your sprints and rest intervals during workouts.

9. Stay hydrated by bringing a water bottle to your workouts. Proper hydration is crucial for optimal performance and recovery.

10. Keep a training log or use a fitness app to track your workouts, progress, and how you feel during training sessions. This will help you monitor
your performance and make necessary adjustments.
 HOW TO STAY MOTIVATED
DURING THE 4 WEEK
TRAINING PROGRAM

Staying motivated throughout a training program, particularly one that focuses on enhancing performance like the 4-week
program for a 4x100m relay athlete, can be a diffi cult task. However, it is achievable with the right strategies. Here are some
eff ective methods to sustain motivation:

1. Establish Clear Objectives: Set specifi c, measurable, and attainable goals for your training program. Whether it involves
improving your sprint time, increasing strength, or refi ning your technique, having well-defi ned objectives will help you stay
focused and motivated.

2. Visualize Achievements: Take the time to visualize yourself successfully reaching your goals. Imagine crossing the fi nish
line with a personal best time, executing fl awless baton exchanges, or completing a challenging workout with confi dence.
Visualizing success can boost your motivation and strengthen your belief in your abilities.

3. Monitor Your Progress: Keep track of your progress throughout the training program. Record your sprint times, strength
improvements, and any advancements in technique. Witnessing tangible progress over time can be highly motivating and
reinforce your dedication to the program.

4. Celebrate Milestones: Acknowledge and celebrate small victories and milestones along the way. Whether it's achieving a
new personal record, completing a demanding workout, or mastering a new technique, recognize your accomplishments and
reward yourself for your hard work and commitment.

5. Seek Accountability Partners: Train with a friend, teammate, or coach who can hold you accountable and provide support
during challenging times. Having someone to share your journey with can make the training process more enjoyable and help
 MY RECOMMENDATIONS

I would recommend during the training program to listen to your body. If you feel any sense
of unwanted pain or uncomfortableness, stop the exercises and consult a doctor. Another
thing I would recommend is to stay well hydrated and get enough sleep as our body needs
time to rest as well.
As for the exercises, give it your all, do it with all your might as that’s the way to gain the
most out of this training program.
 Now this training program has
been proved eff ective as I have
used it when I was competing as
well, I wish everyone the best of
luck with this training program,
and I hope you all achieve your
goals!

THANK YOU FOR

READING

Done by : Sandahiru
Talaiver