Energy System Training: Sprints vs. Middle & Long Distances

Feedback is definitely a great tool for refining the communicative processes. After some great feedback on my last post concerning Energy System Training guidelines, I have to NOW clarify that the recovery guidelines (except for the short 0-6 second maximum sprints) were based on lower percentages of maximum speeds as used in Middle and Long Distance Training reps.

Since most readers of this Blog have read my book (or, at least have a copy), suffice it to say that the Energy System Charts with volumes, velocities and rest guidelines that appear in it, are for Sprint Training.

Once Sprinters/Hurdlers leave Extensive Tempo Training (75% or < Intensity), they move to Intensive Tempo (76% to 94% Intensity), Speed Endurance (7”-15” at 95-100% Intensity), Specific Endurance (Specific End. I =15”-40” and Specific End. II = 40-60” at 95-100% Intensity) and Special Endurance (Split Runs lasting over 7 seconds each).

Middle and Long Distance Training involves repetition speeds that are based on Onset of Blood Lactate, Lactate Threshold and MaxVo2 Values. When they do “real” speed work, such as Speed Endurance work like 4 x 150 meters at maximum effort or Flying 60’s at Maximum Velocity, they need much more rest than when doing 150-200 reps at 1500 pace.

Recoveries used for the Sprint Training energy system zones of Intensive Tempo, Speed Endurance, Special Endurance I and II, and Specific Endurance are as follows:

SPEED ENDURANCE (7-15” @ 95-100%) = Full (1-2 min/second of activity).
SPECIAL ENDURANCE I & II (15”-40+” @ 95-100%) = Full (0.5-1.5min per second of activity).
SPECIFIC ENDURANCE (Split runs over 7” each @ 95-100%) = Incomplete
It is important to note that Specific Endurance involves Split runs with incomplete rest between the two runs. An example would be sprinting a 200 at race speed, 45” -1’ rest then sprint 100 meters at race speed. This can be repeated 1-2 time with high level athletes with FULL rest between each Split run.

Another term that needs to be clarified is that of intensity. Sprint training intensity can be evaluated in relation to “absolute intensity” and “relative intensity”.

“Absolute intensity” involves intensity in relation to absolute human performance. This would involve maximum velocities reached for 100 meters “always” being at a higher “absolute intensity” level than the intensities reached for 400 meters. Velocities in the 100 meter race will always be higher than those achieved in the 400 meters, even though the 400 is a much more demanding race.

“Relative Intensity” relates to the individual’s personal best or “potential” performance over any distance. When using “relative intensity”, coaches design workouts where 100% Intensity is relative to the individual athlete’s personal best or “potential” best in the various race distances.

Determining individual “relative intensities” can be done by dividing the athlete’s 100% or potential performance time for an event by the percentage you want them to run a specific distance. For example, an athlete with a 200 meter best of 22.00 would run 200 reps at 90% of 22.00(24.44), or 80% of 22.00(27.50) if the plan was for Intensive Tempo 200’s. If the plan called for Special Endurance (95-100%), the target time for the 200 or 2 x 200 w/Full Rest, would be 22.0-23.2 seconds! Thus, the intensity of the workout is dictated by the type of training desired for the specific phase of the Training Year AND each athlete’s personal best times.

While on the subject of Energy System Training, I feel it is important to cover some of the adaptations that take place in Short Sprint (0-10 seconds) Work. Using workouts comprised of 20m to 100m (starting with 20m and working up to 30, 40, 50, 60 and so on) sprints 2-3 times per week can result in 25-50% increases in ATP/CP stores.

Studies also show that 6-8 weeks of short sprint training result in an increase in enzyme activity allowing for the break down and reconstruction of ATP. This enhanced enzyme activity allows for ATP to be broken down faster and energy released quicker in addition to increasing levels of both ATP and CP which are the energy sources of maximum speed/power efforts lasting less than 7”.

The next post will struggle to explain Lactic Acid and Lactate in relation to developing Speed Endurance and Special Endurance in Sprinters and also why improving Onset of Lactate or V4 values for Middle Distance and Distance Runners should be one of the emphases in designing Distance Training plans.

Check out the new Website

Just a quick post to let you know that the highly recommended Speed Endurance Website now has a partner Website that emphasizes all aspects of Power and Speed training with emphasis on Power/Strength areas and Olympic Lifts, Specific Sports Strength, etc. There is a link to access it on this Blog Page in the left hand column under Video Clips/ Web Pages. The URL is listed below. The amount of free information on those two sites is invaluable to those of us who continue the education and learning process. Enjoy!!

http://www.strengthpowerspeed.com/

Energy System Training Methods: What do we want to accomplish?

After receiving a few emails from coaching friends, I have become “more aware” of the problems coaches and athletes have in determining what methods to use for training the various energy systems (aerobic, anaerobic, anaerobic-glycolytic, anaerobic/aerobic). What makes this problem really hard to explain is that regardless of the events (sprints, hurdles, middle distance, distance), there is extensive evidence pointing to the need to train a VARIETY of energy systems according to the specific needs of the event and individual athlete.

For instance, sprinters who race 100 and 200 require a greater emphasis on training the Phosphagen (ATP-CP) energy system whereas the 400 meter sprinter would require a greater emphasis on the Glycolytic (especially Fast Glycolysis-Phosphagen) energy system. However, it is extremely important that both employ percentages of training the Phosphagen (ATP-CP) AND Glycolytic (Fast Glycolytic) systems.

Taking this up the event ladder, 800 meter runners would want to invest some training time in both Phosphagen and Fast Glycolytic areas but emphasize Fast Glycolytic + Oxidative systems training.

1500 runners would emphasize more Fast Glycolytic + Oxidative training while mixing in small amounts of Fast Glycolysis work and medium to high amounts of Oxidative work.

So, how do coaches without a Exercise Physiology background wrap their heads around applying the proper Energy System Training for their individual athletes?

Since Time and Intensity determine what energy system will be the primary energy source, it would be helpful to list the Systems with the specific durations and intensities of efforts unique to each Energy System.

Five Energy System Training Zones are shown below and linked to the intensity and time of efforts relative to repetitions used in each Energy System Training Zone.

1 Phosphagen System 0-6” (sec) Maximum Speed/Power
2 Phosphagen+F.Glycolosis 6-30”(sec) 90- 95% Mx Speed/Power
3 Fast Glycolosis 30”>2’ (min) 75-90% Mx Speed/Power
4 F.Glycolosis+Oxidative 2’-3’ 30-75% Mx Speed/Power
5 Oxidative > 3’ 20-35% Mx Speed/Power

Using the above as a means to determine workouts that would target each specific energy system for training can be a useful tool if used with the proper recovery times. Proper recovery times for each training zone are shown below.
LISTED AFTER EACH ENERGY SYSTEM IS THE AMOUNT OF TIME UTLIZED IN THE REPETITION, FOLLOWED BY THE WORK TO REST RATIO.

1 Phosphagen (efforts of 0>10 seconds) 1:12---1:20
2 Phos.+F.Glycolysis 15”-30” 1:3---1:5
3 F.Glycolysis 30”-60” 1:4---1:6
4 F.Glycolysis+Oxid. 60”>3’ 1:3---1:4
5 Oxidative >3’ 1:1-1:3

Without getting into the long distance training areas of Max Vo2 percentages, LT (Lactate Threshold) or OBL/V4 (Onset of Blood Lactate), it would suffice to say that from 100 to 800 meters there needs to be a certain percentage of training in the first Four Energy System Zones that occurs throughout the training year.

Obviously, the percentages of training in each zone would be based on event, time of year, training age of the athlete and specific body type of the athlete.

It is the attention paid to all these types of details that allows coaches to become true artists in drawing a training plan for their athletes. In the next post I will try and get to the sensitive area of explaining the adaptations that take place when proper training in the first three zones is applied and the what role Lactic Acid really plays in the training adaptation process.

Using Test Results to Design Training Plans

After completing the Strength Testing (third) and Power/Speed/Special Endurance Testing (week 4) weeks of our Third Mesocycle (Four Week Block) of Fall Training, an analysis of results will highlight areas of needed emphasis for the Fourth Mesocycle.

Strength Tests showed the following improvements in the Squat Maximums: 21.3%, 20.4%, 9.6%, 13.8%, 18%, 37%, 9.2%, 13.6%, 20.4% 29.3% and 17.5% for the 11 athletes who tested in all 3 Mesocycles. It should be noted that the three lowest percentage of increase values belonged to athletes who began in the program last Spring and lifted over the Summer. Deadlift improvements were as follows: 64.2%, 53.7%, NC, 8.9%, 19.9%, 28.9% 29.7%, 26.1%, 15.4%, 15.6% and 25.3%. Deadlift improvements seemed to be much greater than Squat improvements when looking only at the numbers but it should be noted that most athletes had no experience in executing the Clean Deadlift and emphasis on technique in the first Two Mesocycles yeilded impressive results. As with the Squat numbers, the lowest percentages of improvement were those of athletes who had been lifting over the Summer and already established good lifting technique.

Power/Speed and Special Endurance Testing showed maintenance of Maximum Velocity (as measured by flying 30 and 20m tests) with big gains in Special Endurance (as measured by 325m T.T.). Improvements ranged from 4.13 seconds (from Mesocycle One to Mesocycle Three) to 0.11 seconds with an average improvement of 2.11 seconds. The 0.11 second improvement represents an athlete who missed the all of the Second Mesocycle of training.

The Maximum Velocity and Special Endurance Tests validated the emphasis on Endurance Training and lower emphasis on Maximum Velocity.

In addition, the Multi-Jump and Multi-Throw training volume increases and attention to technique resulted in big increases in 5Double Leg Bound, Overhead Backwards MB Toss, Between the Legs Forward MB Toss Tests.

Care must be taken to look at testing results in relation to the athletes tested. In many cases there were special circumstances that dictated lower than expected improvements. Some athletes had recent illnesses or absences while some athletes are present on only 3 of the 4 days per week of training. Knowing the circumstances helps the coach to better asses what should be the areas of emphasis for the next Mesocycle of training.

Testing is not easy to implement but certainly plays a major role in helping coaches indentify areas of concern to target for the next training block. Also, the type of athletes plays an even larger role. For example, most of the athletes I work with are more 400/400h and Jumper types and five of them are Throwers. It is necessary to individualize drills, exercises, etc. that target explosive strength, speed, elastic strength, power and endurance according to the specific events of the athletes.

In the next post I will explain background information on Specific Energy System training methods to employ for sprinters of all types.

Fall Training Test Results for Special Endurance

The Chart below shows results for our 325m T.T. Testing, which was done in our Test Weeks #4 and #8. Training during this segment was centered on MW sessions involving short sprints of 20-40m, Tuesday sessions involving Extensive Tempo work of 100, 150 and 200 meter reps (75-80% of 200 bests) with session totals progressing from 1200 to 1800m, and Thursday sessions of Extensive Tempo work of 250, 300, 350 and 400 reps (75%-80% of 400 bests) with session totals progressing up to 2400m. Rests were 1:3, Work: Rest ratios.

325m T.T.
Wk.4 Test Wk.8 Test

46.81 45.40
46.33 44.43
45.28 DNT
43.46 41.43
Sick 47.07
42.90 41.43
44.05 42.54
44.61 Knee Inj.(Basketball)

The results for those who did both tests showed improvements of 1.41, 1.90, 2.03, 1.47 and 1.51 seconds for the 325 Time Trial #2.

Weeks 9-12 will involve a gradual shift from Extensive Tempo at 75-80% to Intensive Tempo at 80-90% with increases in Work to Rest Ratios. For example, the Mesocycle Two /Tuesday type workout of 2x4x200 at 75% w/1.5’ & 3’ would gradually evolve to 4 x 200 @ 85% w/ 4’-5’. Short Sprint work on MW would progress from 20-40m reps to 40- 60m reps while Thursday Endurance work would progress to 300-350m reps at 80-85% of 400m goal times w/1:3-1:5 work rest ratios.

The emphasis of the program is utilizing the Short to Long Sprint work while integrating both short and long Extensive Tempo to allow for energy system training between 20” and 80” at speeds between 75% of 200 goal times and 75-80% of 400 goal times.

METABOLIC SPECIFICITY: THE KEY TO DEVELOPING SPRINT ENERGY SYSTEMS

I seem to get a lot of questions regarding my Fall Training for Sprinters/Hurdlers and the use of Short-Sprint Work at high speeds. As I have learned from the best coaches, Speed is the base for Speed. The studies show that high-speed sprinting, at speeds from at least 90-95% of Maximum Velocity, is necessary all year. Keeping the Neuromuscular System efficient, while performing the specific movement patterns involved in sprinting, must be rehearsed on a regular basis. In order to keep the firing patterns and inter-muscular coordination involved in high speed sprinting, some high-speed work must be done on a year-round basis. Of course, the total volume of a session and the distances of the sprints are very different at different times of the Training Year.

Recently I have gotten many questions about the Extensive Tempo to Intensive Tempo progressions I use during the Fall Training and the absence of Continuous Tempo work, like 20-30 minute runs and long reps of 600-800 at aerobic-type speeds (less than 70% velocity). Many studies have shown, and continue to show, that the key to developing Energy Systems is to utilize specific training methods to develop whatever specific energy system is required by a specific event. Many coaches argue that Aerobic Training helps to recover from heavy anaerobic workouts such as sprinting and strength training.

Great studies (Dudley and Djamil 1985, Hakkinen 2003, Hennessy and Watson 1994, Kraemer 1995) have shown that Aerobic Training can reduce anaerobic energy production while a mix of Aerobic and Anaerobic Training can reduce muscle fiber girth gains , maximum strength and reduce gains in speed and power related performances.

On the flip side, many studies have shown that anaerobic training, including strength training, can improve low intensity endurance performance.

In order to provide a short, but authoritative teaching experience, I will quote directly from Chapter 4 of Principles and Practice of Resistance Training (Stone, Stone and Sands 2007) to drive home why I use Extensive Tempo, progressing to Intensive Tempo, for specifically developing base work for Speed Endurance training for my sprinters/hurdlers in the Fall Training Plan.

“…., we note that specific anaerobic training programs can stimulate increases in aerobic power and enhance markers of recovery (Stone 1987, McMillan 1993, Tabata 1996, Stone 1997, Warren 1992). Cross sectional (McMillan 1993) and longitudinal (Pierce 1987, 1993 and Stone 1997) studies suggest that weight training, particularly high-volume weight training, can enhance markers of recovery including a faster return to baseline values for heart rate, lactate, ammonia, and various hormones. Thus, extensive aerobic training to enhance recovery from anaerobic events is not necessary and may be counterproductive for most strength-power sports (Koziris 1996)”

Using the Testing I do after each Four Week Block can provide specific results of using Extensive Tempo with Short Sprint work in the Fall. I use a 325m Time Trial as a specific Test for Special Endurance Sprinting. Comparisons of the 325m T.T. after the first 4 weeks with the 325m T.T. at week 8 showed an average improvement of between 1.5 and 2.5 seconds/athlete. On my next post I will provide the testing results for the 325m comparisons at weeks 4 and 8 with short explanation of how to piece together energy system training that meets individual needs of each athlete.

Neuromuscular Factors determine Training Methods

I know I spent a post on this a few weeks ago but a few coaches who email me regularly seem to have trouble with the various methods I use in Strength/Power Training and "On-Track" training in the Fall for Sprinters/Hurdlers. So, I am going to try and explain why coaches should find the right mix of training methods that cover the "entire range" of the Force-Velocity Curve.

It seems many coaches get confused with the development of Strength as opposed to the development of Power. I am hearing the same old arguments that events with "high speed"requirements,such as sprints and hurdles, would not benefit from heavy lifting as the movements involved are too "slow".

The fact is that Strength (both Maximum and Absolute)and Power are not only interdependent factors, but when Strength drops, Power drops. If you don't believe this then you need to read Zatiorsky, Stone, Hakkinen, Schmidtbleicher, and Komi to bone up on all the Neuromuscular Factors that need to be developed for sport events involving high power outputs. Learning the various exercises and training methods that can develop these Neuromuscular Factors should be the first step in providing all the tools necessary for development of strength across the entire Force-Velocity curve.

One of the keys to acknowledging the interdependence of Strength and Power is to see all the scientific evidence that shows improvements in Maximum/Absolute Strength result in improvements in Strength throughout the whole range of the Force-Velocity Curve.

Of course, once Max/Absolute Strength reach high levels, methods targeting Max/Absolute Strength can be restricted to just maintenance of Strength Levels while more time can be spent on the Explosive and Elastic Strength training methods.

Probably the best example I have read to explain why all the types of Strength Methods are necessary is the comparison of sprinters and race cars.

Just as a Race Car needs a high engine capacity, the sprinter needs greater muscle cross-sectional area. This cross sectional area (thickness of Actin-Myosin filaments) can be developed through Maximum Strength Training exercises like Squats.

Having high engine capacity in a race car is useless if the engine power output, due to the timing of all the cylinders, is not functioning optimally. Likewise with the sprinter whose intra-muscular coordination of involved muscles via motor-unit recruitment, firing rates, synchronization and reflex potentiation(Neuromuscular Factors)have not been developed. Jump Squats can serve this purpose if the load is around 30-35% of 1RM in order to maximize power output.

The race car with the high engine capacity and high engine power output (because of properly tuned cylinders that fire in the proper sequence) cannot be complete without a way to convert this power from the engine to the road. It needs an effective transmission to transfer this engine power to the wheels and road. In a sprinter, the inter-muscular coordination (smooth interaction between synergists and co-contraction of agonists)acts as the sprinter's transmission.

Resisted Sprints (sleds), unilateral/horizontal plyometrics (speed bounds, etc.)and Max Velocity Sprinting (most specific form of high intensity plyometric methods for sprinters) are types of training methods that transfer the Strength/Power from Squats and Jumps Squats to the actual Sprint Movement-Pattern.

The key for coaches is to find the right mix of training methods that address all these critical areas. My use of Quarter Squats (heavy),Half Squats (Med.), Jump Squats (30-35% of 1RM) and Speed Squats WITH high speed sprints,Sled pulls at various weights,harness work, selected plyometric exercises with Olympic and Power Lifting exercises allows for development of strength across the entire Force-Velocity Curve while integrating sprint movement pattern development.

Hopefully that will help explain the elements in my Fall Training concerning Strength and Power development. I hope to answer the questions on Metabolic Specificity in regards to the Energy System (running) Training that I am doing in my next post.

FALL STRENGTH TESTING: Test 1 results comparison w/ Test 2

Below are the results of Strength Testing at Week 3 and Week 7 of our Fall Training. The athletes are a mix of Sprinters/Hurdlers/Jumpers/Throwers and because I am not listing the actual Maximum Weights for each lift as the most important thing is comparing th amount of weight lifted per KG of Body Weight, or ABSOLUTE STRENGTH. Changes in Absolute Strength are shown as + or - Lbs. per Kg of Body Weight. An example would be +0.56 being .56 lbs/kg of body weight improvement. For a person weighing 75 Kg, that would be a 42 pound improvement in Max Strength. Results for Deadlift and Squats are shown below for the athletes tested.

Deadlift/BW Wk.#3 Wk. #7	Deadlift/BW +/- Change Wk.3 > Wk.7
2.89 4.35	+1.46 lbs/kg
3.52 4.40	+0.88 lbs/kg
DNT 4.75	N/A
3.28 3.52	+0.24 lbs/kg
2.82 3.32	+0.50 lbs/kg
2.86 3.42	+0.56 lbs/kg
2.80 3.05	+0.25 lbs/kg
3.00 3.21	+0.21 lbs/kg
2.25 2.92	+0.67 lbs/kg
2.74 3.44	+0.70 lbs/kg
3.14	N/A

Sorry about the poor formatting but I am still trying to figure out how to post charts!!!

Squat/BW Wk.#3 Wk.#7	Squat/BW + /- Change Wk.3>Wk.7
5.05 5.33	+0.28 lbs/kg
4.56 5.20	+0.64 lbs/kg
DNT 5.01	N/A
4.44 4.66	+0.22 lbs/kg
3.86 4.45	+0.59 lbs/kg
3.68 4.06	+0.38 lbs/kg
3.39 3.27	-0.12 inj
3.33 4.30	+0.97 lbs/kg
3.18 3.87	+0.69 lbs/kg
2.98 3.06	+0.08 lbs/kg
3.59	N/A

Week Four Fall Training for Throwers

                                   Thrower's Fall Training Program Week 4
Period: Preparation    Phase: Speed/Test    Mesocycle: 1   Microcycle: 4     Week #5... 9/19-9/24

Monday:  9/19
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t

POWER TESTS:
OHB MB Toss x 2 w/1w-up
Standing LJ x 2 w/ 1w-up
BLF MB Toss x 2 w/1w-up

Strength:
Speed Strength “A”
Speed Squat 3 x 8 as fast as possible w/55-60% 1RM
Counter Movement Box Hops 3 x 3 alternated with Squat sets
Clean Deadlift 3 x 8 (light)
BB Push Press 3 x 8 (light/fast reps)


Tuesday 9/20
Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
South African Push Toss x 5
Stadium Step DL Bound 3 x 5
Squat Toss x 5

Core:   “B”
MB Over-Under Pass x 5e Superman 2 x 12 (alternate w/crunches)
MBT Crunch 2 x 20

Agility/Speed:  “A”
Agility Square Reps x 4 each
w/1’/reps:
1)Sprint w/jump stop
2) Slide
3)    Eagle Drill
 4)    Slide

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Wednesday 9/21
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2


Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
MB Chops to Knee x 5e
Lunge Walk x 6 strides
Separation Drill  10 total

Acceleration:  3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Speed Strength “B”
 Drop to Snatch Squat  3 x 5
Hang Snatch from Knee  3 x 3
Box Drop w/Stick landing triple flexed and hold 1"
DB Clean w/Jump  3 x 8



Thursday 9/22
Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
MB Power Drop x 10
Kneeling Push Toss x 4
MB OHB Toss w/2 hops x 4

Core:  “B”
MBT Crunch 2 x 25
Superman 2 x 12 (alternate w/crunches)
Prone Elbow Plank: 12 x SL Flexed Knee Hip Lift each leg

Agility/Speed:  “A”
Agility Square Reps x 4 each
w/ 1’/reps:
1)Backwards Run
2)    Carioca & Pivot   
3)    Eagle Drill
 4)    Carioca

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t

Fall Training for Sprint/Hurdle/Jump Week 4/Test Week

Every fourth week in the Mesocycle, I test my athletes. Overhead Backwards MedBall Toss for distance, Between the Legs Forward MedBall Toss for distance, Standing Long Jump, 5 Double Leg Bounds for Distance, Flying 30m w/15m run-in (auto-timed) and 325m Time Trial.  These tests give me feedback on Lower Body and Total Body Power, Explosive and Elastic Strength levels, Maximum Velocity and Long Speed Endurance levels. The reason you see OHB MB Toss and BTF MB Toss (sometimes with one hop or two), 5 DL Bounds, SLJ in the workout plans is that I believe in "teaching to my tests". If these Bio-Motor abilities are really important, then I want to use exercises that improve/develop these abilities and also carry over to the specific movements needed in sprinting/throwing/jumping. Proper execution of all these exercises/tests have great carry over to sprint starts from the blocks, hip extension from the power position in the throws and explosive knee and hip extension in the jumps (pushing with both feet against the ground to start a rapid and explosive extension of the ankles, knees and hips in a sequential action). So, with that in mind, view the Speed/Test Week we did in Week 4 below. Results of the tests were used to devise more or less work in certain areas as indicated from the test results. Basically, emphasizing technique on all the exercises and test movements is the emphasis. I emphasize daily focus on doing the exercises technically correct and all-out so as to compete with their test past test marks and focus on improving them for the next test.
Week # 5... 9/19-9/24   Period: Preparation     Phase: Speed/Test     Mesocycle: 1  Microcycle: 4

Monday: 9/19
Warm-up:       “A”
2 Laps w/Accels on Straight
“A” Skip...2 x 30m
Quick Skip...2 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2x30m
High Knee Running...2x30m
ButtKickers...2 x 20m

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
SL HamButtkicks afap x 15e
Accelerations: 1 x 60m

Core:    “B”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Accelerations: 1 x 60m

POWER TESTS:
OHB MB Toss x 2 w/1w-up
Standing LJ x 2 w/ 1w-up
BLF MB Toss x 2 w/1w-up

Mx Speed:  2 x 40m Buildup

Cooldown:  “B”
1 Lap/Lunge Stretch

Strength:
Speed Strength “A” Workout
Speed Squats   3 x 8 as fast as possible w/55-60% Proj. Max
Romanian Deadlift  3 x 6 w/added wt.
Seated Row   3 x 10 w/medium grip


Tuesday 9/20
Warm-up:       “B”
2 Laps w/Accels on Straights
“A” Skip...2 x 30m
Quick Skip...1 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2 x 30m
HighKnee.....2x 30m
Buttkickers....1x 20m

Activators:     “B”
GluteHam SL Marches x 30t
Glute-SL Hip Ext. x 15each
Lead Leg Plow x 20e
Scorpions x 5e
Hurdle Seat Change x 5e
Claw Drill Doubles x 3e
SL HamButtkicks afap x 10e

Core:   “A”
Superman 2 x 12
MBT Crunch 2 x 20

Accelerations: 2 x 40m

Mx Speed Test: 
Flying 30m x 2 w/6’

Special Endurance Test: 
325m T.T.

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday 9/21
Warm-up:       “A”
2 Laps w/Accels on Straight
“A” Skip...2 x 30m
Quick Skip...2 x 30m
Right Fast Leg...2 x 30m
Left Fast Leg...2 x 30m
Alternate Fast Leg...2x30m
High Knee Running...2x30m
ButtKickers...2 x 20m

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
SL HamButtkicks afap x 15e
Accelerations: 1 x 60m

Core:    “B”
Prone Elbow Plank: 12e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Accelerations: 1 x 60m

POWER TESTS:
5 DL Bounds x 2 w/1w-up
Standing TJ x 2 w/1w-up

Acceleration/Speed:
 Sled Pulls w/5#...2 x 30m

Cooldown:  “B”
1 Lap/Lunge Stretch

Strength:
Speed Strength “B” Workout
Drop to Snatch Squat   3 x 5 w/ Oly Bar
Single Leg Half Squat (back foot on bench) 3 x 6 each leg w/bar only
DB Clean w/ Jump   3 x 6



Thursday 9/22
Warm-up:  “B”
2 Laps w/Accels on Straights
“A” Skip...2 x 30m
Right Fast Leg...1 x 30m
Left Fast Leg...1 x 30m
Alternate Fast Leg...1 x 30m
HighKnee....1x 30m
Buttkickers.....1x20

Activators:     “B”
GluteHam SL Marches x 20t
Crab Kicks x 20e
Hurdle Seat Change x 5e
Claw Drill Doubles x 3e
Accelerations: 1 x 40m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)

Core:  “A”
Superman 2 x 15
MBT Crunch 2 x 25

Multi-Jump/Throw:   “B”
OHB MB Toss x 3
 MB Kneeling ChestToss x 3
DL Stadium Steps 2 x 5
Accelerations: 1 x 40m

INTENSIVE Tempo: 
4 X 150 (3pt. Start) w/6’
80-85% of Proj. 200mx

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

 I apologize for not including test results as I need to find a way to copy the test results chart into this post. So, results later.

Thrower's Fall Training Week Three

 Period: Preparation       Phase: Maximum Strength     Mesocycle: 1  Microcycle: 3  Week#4

Monday 9/12
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2

Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
MB Chops to Knee x 5e
 Russian Twist x 10e
Separation Drill  1 x 5

Acceleration:  3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Max Strength Week: Workout "A"...Test for Projected Max w/ 2-3 rm test on Set 2 of each:
Quarter Squat 4 x 5
Clean Deadlift 4 x 2 (Heavy)
Bench Press 4 x 3-5 (heavy)

Tuesday 9/13
Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
South African Push Toss x 5
Stadium Step DL Bound 3 x 5
Plank Position: Push-Up to Power Position x 5
MB BLF Toss w/1 hop x 3

Core:   “B”
MB Over-Under Pass x 5e Russian Twist w/MB x 10e
MBT Crunch 2 x 20

Agility/Speed:  “A”
Agility Square Reps x 3 each
w/1’/reps:
1)Eagle Drill w/jump turn
2) Carioca & Pivot
Sprint w/jump stop
Slide

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e

Wednesday 9/14
Warm-up:       “A”
2 Laps easy Jogging
“A” Skip....2 x 30m
Quick Skip...2 x 20m
High Knee Running...2x20m
Stadium Step Ricochets..x2


Activators:      “A”
GluteBridge w/SL Kicks x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
FrontLegSwing x 10 each
SideLegSwing x 10 each

Core:    “A”
MB Chops to Knee x 5e
SL Russian Twist x 10e
Separation Drill  3 x 4reps

Acceleration:  3 Pt. Starts
1 x 4 x 15m w/1’

Strength:
Max Strength Week: Workout > “B”
S.L. Quarter Squat w/bench  3 x 8 (each)
Clean Pull/Chest  4 x 2...Test for 1-2 RM on set 2
Seated Row   3 x 6-8 (Heavy)

Thursday 9/15

Warm-up:       “B”
2 Laps easy Jogging
“A” Skip...2 x 30m
High Knee Running...2 x 20m
Backwards Run.....1 x 20m
Carioca....1 x 20m each way
Slides....1 x 20m each way
Slide/Carioca w/Stepover....1x20m each way

Multi-Jump/Throw:     “A”
MB Power Drop x 10
Kneeling Push Toss x 4
MB OHB Toss w/1 hop x 4

Core:  “B”
MBT Crunch 2 x 25
Superman 2 x 10 (alternate w/crunches)
Prone Elbow Plank: 12 x SL Flexed Knee Hip Lift each leg

Agility/Speed:  “A”
Agility Square Reps x 3 each
w/ 1’/reps:
1)Slide
Eagle Drill w/jump turn
Carioca & Pivot
Sprint

CoolDown:     “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e