GETTING STARTED: EMPHASIS PLACED ON TEACHING
All training programs should begin with the teaching of the basic skills to be performed and the Sprint/Hurdle events are no exception. Teaching proper mechanics with sprint/hurdle drills must take precedent at the beginning of a training program. The warm-up itself, especially with untrained athletes, is used as both a platform for teaching the sprint/hurdle mechanics through drills and as a method of conditioning. Therefore, the Warm-up is the most important variable to consider when starting any training program. Below is the Week One Warm-up plan for my sprinters and hurdlers here at SRJC. (Jan. 24-30).
Monday/Wednesday/Friday Warmup (Short Speed Emphasis Days)
Begin with 2 laps of running with acceleration on backstretch of each lap.
Sprint Drills
“A” Skips 2 x 40m
High Knee Running 2 x 30m
Right Fast Leg 2 x 40m
Left Fast Leg 2 x 40m
Alternate Fast Leg 2 x 40m
Butt Kickers 2 x 20m
Side Hurdle Hops 2 x 5 >Sprinters
“ABC” Skips 2 x 15m > Hurdlers
Mobility Drills
Trail Leg Wall Drill 1 x 10 each leg > Hurdlers
Lead Leg Plow 1 x 10 each leg
Prone Glute Raise 1 x 10 each leg (glute activation exercise)
Scorpions 1 x 5 each side
Hurdle Seat Change 1 x 5 each side
Superman 1 x 10
Front Leg Swings 1 x 10 each
Build-ups 2 x 60m w/ 20m accel, 20m quick touch, 20m relax/maintain > Sprinters
Rhythm Drill 2 x 60m over hurdles at 20, 40, 60m > Hurdlers
Emphasis on the above Warm-up was on teaching through use of verbal cue words and constant assessment and correction through each drill. Mobility and Dynamic Flexibility drills with Glute and Hamstring Activation exercises are also a major teaching emphasis and a lot of attention is placed to proper supervision of these activator exercises included in the warm-up.
The base for Speed is Speed. Therefore, short speed work is presented immediately. Two Neural days, where Short Speed and Sprint Mechanics are emphasized are also good days to work on Strength/Power Development after the Speed training. Mondays and Wednesdays worked best for this type of training. Obviously the volume is kept low in order to allow for 95-100% effort in the short speed work. Rests are longer than normal to allow for lack of preparation.
Tuesdays and Thursdays were used to emphasize Energy System training. Since there was no Fall, Winter or Pre-Season Preparation at all, I decided to start with one day of Short Tempo Work (100’s, 150’s, 200’s at 80% of 200 speed) and one day of Long Tempo Work (250, 300, 350, 400 at 70-75% of 400 speed) done on Energy System Days (Tu & Th).
The lack of fitness for all the athletes indicated that the percentages above, with rest periods allowing just enough recovery to keep the repetitions within the 70-80% ranges, were necessary to provide the foundation for a transition to Intensive Tempo work within 2-3 weeks. The short time frame for preparing the athletes to switch to Intensive Tempo and, then to Race Model type work was necessary due to the fact that our first meet was at the end of the fourth week of training!
Another concern was adjusting training to coincide with competitions that are scheduled on either Fridays or Saturdays. Using training weeks 1-4 as a foundation for starting Extensive Tempo/ Race Model efforts in the second Four Week Block allowed for more time to teach starts, drills, etc. and also for physical adaptations to the stresses of training. The second Four Week Block emphasizes Race Model type efforts with a mix of Tempo Endurance so as to get the needed endurance type training volumes. but w/ less total intensity training per day. The first 4 meets, coinciding with the second 4 Week Block, would be used as (Speed/Speed Endurance) training sessions to allow for more total volume at high intensity by being distributed over 3 week days rather than 2. Although not a situation common to Junior College athletes, it is something that weighed heavily into the Training Design Plan.
Next week I will post the first 2 Four Week Blocks so that the information in this post will have some clarity as to dividing the training methods (Speed, Speed Endurance, Special Endurance, Strength (Max, Elastic and Explosive) up so that each area can be addressed in various ways over the course of the Four Week Block while providing time for teaching of skills and mechanics necessary to sprint/hurdle performance.
Let me know any of your thoughts on planning the most comprehensive training plan under such tight time and fitness constraints.
Friday, February 25, 2011
Saturday, February 19, 2011
What do you do when hired two days before classes start?
It has been a long time since I last posted! While preparing a list of Training Design elements to cover in the blog I became involved in the interview process for a Junior College Track Coaching position. The process took over a month and I was hired two days before classes started. I didn't have keys nor email for a little more than a week. But, the real challenge was the cold, hard fact that the athletes at the JC did not have Fall Conditioning of any sort nor had they had the usual Two Week Conditioning period prior to the start of the Spring Semester. So, after many years of utilizing Fall Prep and (Winter) Special Prep as a foundation of instruction and physical preparation upon which my student athletes would build their competitive season, I found I was in the exact same position as many of the high school coaches I hear from. Maybe worse, as the student athletes did not even have their eligibility forms completed nor physical exams or training room clearance on the first week of classes. So, with our Conference Championship Trials on the 27th of April, I began my challenge of designing the training for sprinters and hurdlers...on the fly.
I thought it would be of interest, since all coaches must deal with their own environmental challenges, to post examples of training weeks I designed for athletes with no preparation and a lack of "proper" knowledge and skill in regards to sprint and hurdle drills and technique.
In addition, I thought it might be useful for some to post weekly training plans that I am devising for a Master's competitor who wants to run the 400 Hurdles at the World Master's Championships this July in Sacramento. In addition to owning his own business, he also is a Head HS Track and Field Coach for both boys and girls, coaches his sons and daughter in youth sports and does a lot of traveling. Did I forget to say he has not run 400 hurdles and is 41 years old? All these factors are important to the design process as is constant communication and feedback.
Each week I will cover one week from each of my design challenges, starting with the first week of each in hopes that those of you out there needing some examples for your "design challenges" may find them helpful.
Before I begin sharing the Training Weeks in the next post, I am ending this post with a simple, yet effective Strength/Power Training Plan for a Master's Sprinter who emailed me recently. He was looking for more than just light weight and general strength exercises and felt Olympic/Power lifts would enable him to improve. As with any Master's competitor with a general strength background over many years, the key is to provide exercises that cover the specific types of strength/power necessary for sprints. Mixing and properly rotating Maximum Strength, Elastic Strength and Explosive Strength exercises allows for training that encompasses the widest use of the Force-Velocity Curve. In addition, covering all the critical strength components while also doing sprint training, has to be done in a manner that respects the time limitations of Master's athletes. Using only the most relevant exercises and pairing them up with short-speed (block starts, accelerations, etc.) days allows for a training plan that is doable and, over time, hits all the strength/power components critical to sprint speed improvement. Below is a copy of what I sent to the Master's sprinter. The Four Week Block should be used in cyclic fashion and adjusted each cycle so the weights used are dictated by the number of reps recommended for that day.
WEEK ONE:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x OHB Tosses with MB before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Half-Squats (close to 90 degrees) 3 x 8-12 w/ wt. you can get 3x10 with but not 3 x 12. Once you get 12 reps on all 3 sets, you need to add wt. Counter Movement Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
WEEK TWO:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x TUCK JUMPS before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
JUMP Squats 3 x 6 w/ wt. you can get off the ground w/ and triple-flex for landing. If wt. is too light it will fly up off shoulders, if too heavy, you won't get high enough off ground to flex for landing. Upon landing, straighten up first and get under control for next quick drop and explosive upward blast of hips (more like Cluster sets with the pause after each landing to prepare for the next descent). Static Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
Clean Pulls w/ Jump: 4 x 2 with weight that allows for lift off from the platform after total hip extension and shrug. Do not bend elbows and keep weight close to body as possible. Drop bar and then re-set for second rep so each rep is as explosive as possible. REst some after each Box Hop set. Static Box Hops 3 x 3 alternated with Deadlifts.
WEEK THREE:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x OHB MB Tosses before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Quarter Squats 4 x 3-4 w/ heavy wt. that would not allow more than 5 reps on any set. No greater than 40-60 degree bend at knee. Counter Movement Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
Clean Deadlifts: 4 x 2 with heavy weight done from the floor only. Weight should be one that won't allow for more than 3 reps on any set. Static Box Hops 3 x 3 alternated with Deadlifts.
WEEK FOUR:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x Tuck Jumps before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Speed Squats 3 x 8 at a weight about 60% of weight used for Heavy Squats. Starting position would have hips and knees slightly flexed. Start by dropping from this position to the same butt height used for CM Box Jumps and upon hitting that angle you would explosively change to upward lift but only to slightly flexed hip and knee position so you can go up and down (with weight staying on heels mostly) as fast as possible for 8 reps. You can use a box or bench to slightly touch and time each set of eight reps. No greater than 40-60 degree bend at knee. Static Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
Clean Pulls w/Shrug,Elbow Bend and Jump: 4 x 3 with lighter weight than that used for Clean Pulls w/Jump so you can shrug with elbow bend, keep bar close to body and leave the platform higher than Clean Pulls w/Jump (week two). Counter Movement Box Hops 3 x 3 alternated with Deadlifts.
I thought it would be of interest, since all coaches must deal with their own environmental challenges, to post examples of training weeks I designed for athletes with no preparation and a lack of "proper" knowledge and skill in regards to sprint and hurdle drills and technique.
In addition, I thought it might be useful for some to post weekly training plans that I am devising for a Master's competitor who wants to run the 400 Hurdles at the World Master's Championships this July in Sacramento. In addition to owning his own business, he also is a Head HS Track and Field Coach for both boys and girls, coaches his sons and daughter in youth sports and does a lot of traveling. Did I forget to say he has not run 400 hurdles and is 41 years old? All these factors are important to the design process as is constant communication and feedback.
Each week I will cover one week from each of my design challenges, starting with the first week of each in hopes that those of you out there needing some examples for your "design challenges" may find them helpful.
Before I begin sharing the Training Weeks in the next post, I am ending this post with a simple, yet effective Strength/Power Training Plan for a Master's Sprinter who emailed me recently. He was looking for more than just light weight and general strength exercises and felt Olympic/Power lifts would enable him to improve. As with any Master's competitor with a general strength background over many years, the key is to provide exercises that cover the specific types of strength/power necessary for sprints. Mixing and properly rotating Maximum Strength, Elastic Strength and Explosive Strength exercises allows for training that encompasses the widest use of the Force-Velocity Curve. In addition, covering all the critical strength components while also doing sprint training, has to be done in a manner that respects the time limitations of Master's athletes. Using only the most relevant exercises and pairing them up with short-speed (block starts, accelerations, etc.) days allows for a training plan that is doable and, over time, hits all the strength/power components critical to sprint speed improvement. Below is a copy of what I sent to the Master's sprinter. The Four Week Block should be used in cyclic fashion and adjusted each cycle so the weights used are dictated by the number of reps recommended for that day.
WEEK ONE:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x OHB Tosses with MB before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Half-Squats (close to 90 degrees) 3 x 8-12 w/ wt. you can get 3x10 with but not 3 x 12. Once you get 12 reps on all 3 sets, you need to add wt. Counter Movement Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
WEEK TWO:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x TUCK JUMPS before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
JUMP Squats 3 x 6 w/ wt. you can get off the ground w/ and triple-flex for landing. If wt. is too light it will fly up off shoulders, if too heavy, you won't get high enough off ground to flex for landing. Upon landing, straighten up first and get under control for next quick drop and explosive upward blast of hips (more like Cluster sets with the pause after each landing to prepare for the next descent). Static Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
Clean Pulls w/ Jump: 4 x 2 with weight that allows for lift off from the platform after total hip extension and shrug. Do not bend elbows and keep weight close to body as possible. Drop bar and then re-set for second rep so each rep is as explosive as possible. REst some after each Box Hop set. Static Box Hops 3 x 3 alternated with Deadlifts.
WEEK THREE:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x OHB MB Tosses before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Quarter Squats 4 x 3-4 w/ heavy wt. that would not allow more than 5 reps on any set. No greater than 40-60 degree bend at knee. Counter Movement Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
Clean Deadlifts: 4 x 2 with heavy weight done from the floor only. Weight should be one that won't allow for more than 3 reps on any set. Static Box Hops 3 x 3 alternated with Deadlifts.
WEEK FOUR:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x Tuck Jumps before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Speed Squats 3 x 8 at a weight about 60% of weight used for Heavy Squats. Starting position would have hips and knees slightly flexed. Start by dropping from this position to the same butt height used for CM Box Jumps and upon hitting that angle you would explosively change to upward lift but only to slightly flexed hip and knee position so you can go up and down (with weight staying on heels mostly) as fast as possible for 8 reps. You can use a box or bench to slightly touch and time each set of eight reps. No greater than 40-60 degree bend at knee. Static Box Hops: 3 x 3 Alternate with Squats.
Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).
Clean Pulls w/Shrug,Elbow Bend and Jump: 4 x 3 with lighter weight than that used for Clean Pulls w/Jump so you can shrug with elbow bend, keep bar close to body and leave the platform higher than Clean Pulls w/Jump (week two). Counter Movement Box Hops 3 x 3 alternated with Deadlifts.
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