The neural days (Mon/Wed) of the second Four Week Block were designed to address the Speed, Strength/Power (Elastic and Explosive Strength) and sprint mechanics associated with block starts, acceleration and max velocity components of sprint races. After spending more time teaching these skills in Block One, I found the extra time spent teaching and correcting allowed for a solid base of quality work without taxing athletes who had no prior conditioning to prepare for explosive sprint work and skills.
With a solid base of fundamentals from the first Block, I was able to add to the volume of speed and strength/power work and add in special work for Core Strength and a small amount of Explosive/Elastic Strength into the workouts.
Keeping in mind that Sprinting is the “best” form of plyometric or elastic strength training, it should be noted that the Tuck Jumps and Counter Movement Box Hops done on those days were the only “non-sprint” elastic strength exercises employed. Not having a Fall Prep or Winter Special Prep, to develop a foundation for Elastic Strength Work, the volumes of work necessitated that sprinting be the primary exercise for Elastic Strength Work with small doses of Elastic Strength work mixed in. These exercises were used because of their high correlation to Maximum Velocity sprinting (Counter Movement Box Hops) and also to provide a Potentiation Complex effect (Tuck Jumps prior to starts) for short sprint reps.
Of greater importance, though, was the establishment of a progression for Race Model efforts to target Special Endurance/Lactic Acid Capacity workloads. The weather during the second Four Week Block presented problems with 2-3 days/week of heavy rain and wind. Because the athletes did not have any Fall, Winter or Pre-Season training or background, the amount of Race Model work had to be kept lower than normal with Extensive Tempo work used after the Race Model efforts to get the volume of work necessary to improve Lactate Tolerance. Days of heavy rain necessitated the use of only Extensive Tempo work on at least one of the two Special Endurance/Race Model days per week. (we got 137% of normal rain fall here this past month!)
Tuesdays and Thursdays were used to train the Energy Systems associated with Speed Endurance for 200 and 400 meter races. It should be stated that Tempo had to be used more than normal for this time of the Season because the athletes did not have the foundation for optimal volumes of Special Endurance I and II or Speed Endurance work to be used. Therefore, the volumes were achieved with the addition of the lower intensity Extensive Tempo work.
Below are the workouts for the Tuesdays of Block Two. Tuesdays were used for the longest Race Model and Lactate Tolerance runs were used.
Tuesdays: Weeks 1-4
Tuesday #1: SPECIAL ENDURANCE I, II AND TEMPO: 1 x 350 Race Model (hurdlers over 7 hurdles with run in to 350) w/15’, 1 x 250 Race Model (hurdlers over 3h w/run in to 250)w/ 10’, 3 x 200 w/3’ Ext. Tempo in flats.
Tuesday #2: SPECIAL ENDURANCE 1, II AND TEMPO: 1 X 325 Race Model (hurdlers over 7h w/run in to 325, w/ 15’, 1 x 300 RM (hurdlers over 2hurdles w/ run in to 250), w/ 12’, 1 x 150 RM (no hurdles) w/8’, 3 x 150 Tempo w/2’.
Tuesday #3: SPECIAL ENDURANCE I & II. 1 x 350 RM (hurdlers over 8hurdles w/ run in to 350) w/ 15’, 1 x 300 RM (no hurdles) w/ 12’, 1 x 250 RM (no hurdles) . 4 x 100 grass tempo for cool down.
Tuesday #4: SPECIAL ENDURANCE I & II: 1 X BROKEN 400> 300 RM w/ 1’, 100 max w/15’. Add times for 400m time. (hurdlers over 8h w/run in to 300). 1 x 250 RM w/ 12’ (no hurdles), 3 x 100 w/1’ @ max. Add times for 300 total time.
Next Post will feature Thursdays in Block Two (Speed Endurance/Speed/Special End. I mix).
Wednesday, March 30, 2011
Monday, March 28, 2011
Four Week Block #2 Wk.1-4: Neural Training Days...Mondays
EMPHASIS= TEACHING, SPEED ENDURANCE, SPEED, STRENGTH & SPECIAL ENDURANCE
After the first Four Week Block, where teaching was prioritized, the opening meets provided tools for assessment and goals for the next Four Week Block. Sprint Drills, block starts, Strength Lifts, plyo exercises, mobility and core exercises were all successfully taught in the first four weeks and progressed to the point where warm-ups and workouts take less time. This will allow for additional volume where necessary. Since Speed is the base for Speed, all Monday/Wednesday neural days will see additional volume in Ins/Outs, Block Start 20-60m sprint work, Sled Pulls, Flying 30’s, etc. in the next Four Weeks.
Of greater importance, though, was the establishment of a progression for Race Model efforts to target Special Endurance/Lactic Acid Capacity workloads. The weather during the second Four Week Block presented problems with 2-3 days/week of heavy rain and wind. Because the athletes did not have any Fall, Winter or Pre-Season training or background, the amount of Race Model work had to be kept lower than normal with Extensive Tempo work used after the Race Model efforts to get the volume of work necessary to improve Lactate Tolerance. Days of heavy rain necessitated the use of only Extensive Tempo work on at least one of the two Special Endurance/Race Model days per week. (we got 137% of normal rain fall here this past month!)
I am presenting each day of the Second Four Week Block separately so that you can see the variation and progression of work from the same days of Block One. Neural days (Monday and Wednesday) were kept low in volume (due to lack of any Preparation in Fall, Winter, Pre-season) with emphasis on intensity and execution.
Below are the workouts for the Mondays of Block Two.
Mondays: Weeks 1-4
Monday #1: SPEED: Flying 30m (with 15m run in) x 2 w/ 6’ (for neural recovery). Block Starts: 1 x 40, 60, 40 w/ 3’. STRENGTH; 3 x 8-10 Half Squats w/ loads increased from week one of first block. 3 x 3 Counter Movement Box Hops alternated with Squats.
Monday #2: SPEED: Block Starts: 1 x 20, 30, 40, 60, w/ 3’. OHB MedBall tosses 3 x 2 alternated with starts. Sled Pulls: 3 x 30m w/4-5’ (Men=15#, W=10#). STRENGTH; 4 x 6 Jump Squats w/ 30-35% of 1rm, 3 x 3 Static Box Hops alternated with Squats.
Monday #3: SPEED: Block Starts: 1 x 30, 40, 60, 60 w/ 3’. Ins/Outs 2-3 x 70m w/5’ (accel 20m, hit/hold 15m, relax/maintain 20m, hit/hold 15m). STRENGTH; 4 x 3-5 Quarter Squats w/ 80-90% of 1rm, 3 x 3 Counter Movement Box Hops alternated with Squats.
Monday #4: SPEED: 2 x Flying 30m w/15m run in prior to starts w/6’. Block Starts: 1 x 20, 30, 40, 60 w/ 3’. OHB MedBall Toss w/one hop: 3 x 2 alternated with starts. STRENGTH; 4 x 6 Speed Squats w/ 55-60% of 1rm, 3 x 3 Counter Movement Box Hops alternated with Squats.
Next Post will feature Tuesdays in Block Two (Special Endurance/Race Model efforts)
After the first Four Week Block, where teaching was prioritized, the opening meets provided tools for assessment and goals for the next Four Week Block. Sprint Drills, block starts, Strength Lifts, plyo exercises, mobility and core exercises were all successfully taught in the first four weeks and progressed to the point where warm-ups and workouts take less time. This will allow for additional volume where necessary. Since Speed is the base for Speed, all Monday/Wednesday neural days will see additional volume in Ins/Outs, Block Start 20-60m sprint work, Sled Pulls, Flying 30’s, etc. in the next Four Weeks.
Of greater importance, though, was the establishment of a progression for Race Model efforts to target Special Endurance/Lactic Acid Capacity workloads. The weather during the second Four Week Block presented problems with 2-3 days/week of heavy rain and wind. Because the athletes did not have any Fall, Winter or Pre-Season training or background, the amount of Race Model work had to be kept lower than normal with Extensive Tempo work used after the Race Model efforts to get the volume of work necessary to improve Lactate Tolerance. Days of heavy rain necessitated the use of only Extensive Tempo work on at least one of the two Special Endurance/Race Model days per week. (we got 137% of normal rain fall here this past month!)
I am presenting each day of the Second Four Week Block separately so that you can see the variation and progression of work from the same days of Block One. Neural days (Monday and Wednesday) were kept low in volume (due to lack of any Preparation in Fall, Winter, Pre-season) with emphasis on intensity and execution.
Below are the workouts for the Mondays of Block Two.
Mondays: Weeks 1-4
Monday #1: SPEED: Flying 30m (with 15m run in) x 2 w/ 6’ (for neural recovery). Block Starts: 1 x 40, 60, 40 w/ 3’. STRENGTH; 3 x 8-10 Half Squats w/ loads increased from week one of first block. 3 x 3 Counter Movement Box Hops alternated with Squats.
Monday #2: SPEED: Block Starts: 1 x 20, 30, 40, 60, w/ 3’. OHB MedBall tosses 3 x 2 alternated with starts. Sled Pulls: 3 x 30m w/4-5’ (Men=15#, W=10#). STRENGTH; 4 x 6 Jump Squats w/ 30-35% of 1rm, 3 x 3 Static Box Hops alternated with Squats.
Monday #3: SPEED: Block Starts: 1 x 30, 40, 60, 60 w/ 3’. Ins/Outs 2-3 x 70m w/5’ (accel 20m, hit/hold 15m, relax/maintain 20m, hit/hold 15m). STRENGTH; 4 x 3-5 Quarter Squats w/ 80-90% of 1rm, 3 x 3 Counter Movement Box Hops alternated with Squats.
Monday #4: SPEED: 2 x Flying 30m w/15m run in prior to starts w/6’. Block Starts: 1 x 20, 30, 40, 60 w/ 3’. OHB MedBall Toss w/one hop: 3 x 2 alternated with starts. STRENGTH; 4 x 6 Speed Squats w/ 55-60% of 1rm, 3 x 3 Counter Movement Box Hops alternated with Squats.
Next Post will feature Tuesdays in Block Two (Special Endurance/Race Model efforts)
Tuesday, March 15, 2011
FOUR WEEK BLOCK #1, WEEK #4...SPEED EMPHASIS
Four Week Block #1, Wk.4:
EMPHASIS= TEACHING, SPEED, STRENGTH & SPEED ENDURANCE
Week Four was the introduction into Speed/Speed Strength activities. Speed Endurance w/Race Model efforts continued as a progression of what was started in Week Three. As with the first three weeks, more time was allotted for introduction and teaching of new exercises/skills. As done with the past weeks, Tempo was added to Speed Endurance/Special Endurance days to add to make up for low volume of Race Model runs. Low volume was needed in the Long Speed Endurance work because of lack of preparation prior to starting workouts (as mentioned before).
Here is a short version of the FOURTH WEEK of the first Four Week Block:
WEEK FOUR : SPEED Emphasis
Monday: SPEED: Flying 30m (with 15m run in) x 2 w/ 6’ (for neural recovery). Block Starts: 1 x 30, 40, 30 w/ 3’. STRENGTH; 3 x 8 Speed Squats (between half and quarter) with weight athletes could control down and up as fast as possible without the bar flying up off the shoulders (should be around 55-60% of 1RM). 3 x 3 Counter Movement Box Hops alternated with Squats.
Tuesday: ENERGY SYSTEM: Special End. I & II (Race Model efforts).
325 RM/TT w/ 12-15’; Tempo: 4 x 200m w/3’ at 80-85% of best 400 time.
Wednesday: SPEED: Block Starts: 1 x 20, 30, 40 w/3’ w/ 2 Tuck Jumps prior to each start. Sled Pulls w/ light weight (5-10#): 3 x 30m w/ 5’. STRENGTH: Clean Pull w/Jump. Explosive hip extension w/lift off the platform is the goal w/ triple flexed landing and then reset from floor for next rep. Weights heavy enough so that athletes could get off the ground and get to triple flexed position for landing. 3 x 3 Static Box Hops alternated w/ Clean Pull Jumps
Thursday: ENERGY SYSTEM: Special End. I/Speed End. Mix + Tempo:
Broken 400: 300 RM w/1’, 100 max effort w/ 15’. Broken 300: 3 x 100 at max effort w/1’. Tempo: 3 x 150m w/2’ getting out first 50m, then relaxing and maintaining.
Friday: SPEED: 3 x 70m INS/OUTS: (20m accel, 15m Hit/hold, 20m Relax/maintain, 15m Hit/Hold). Tempo: Continuous 4 x 400 (groups of 5) passes w/ each athlete running 100 meters x 4 legs (until he/she has run all four 100 segments of track). STRENGTH: Incline DB Bench 3 x 6-8 reps with weight athletes could do at least 6 but not more than 8.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Since Teaching of skills, drills, workout protocol went well in the first Four Week Block, the Second Four Week Block (next post) will show the addition of new exercises, greater volume of quality Speed and Speed Endurance work (with focus on Race Model type efforts) and adjustments to the Strength loads used in the First Block.
EMPHASIS= TEACHING, SPEED, STRENGTH & SPEED ENDURANCE
Week Four was the introduction into Speed/Speed Strength activities. Speed Endurance w/Race Model efforts continued as a progression of what was started in Week Three. As with the first three weeks, more time was allotted for introduction and teaching of new exercises/skills. As done with the past weeks, Tempo was added to Speed Endurance/Special Endurance days to add to make up for low volume of Race Model runs. Low volume was needed in the Long Speed Endurance work because of lack of preparation prior to starting workouts (as mentioned before).
Here is a short version of the FOURTH WEEK of the first Four Week Block:
WEEK FOUR : SPEED Emphasis
Monday: SPEED: Flying 30m (with 15m run in) x 2 w/ 6’ (for neural recovery). Block Starts: 1 x 30, 40, 30 w/ 3’. STRENGTH; 3 x 8 Speed Squats (between half and quarter) with weight athletes could control down and up as fast as possible without the bar flying up off the shoulders (should be around 55-60% of 1RM). 3 x 3 Counter Movement Box Hops alternated with Squats.
Tuesday: ENERGY SYSTEM: Special End. I & II (Race Model efforts).
325 RM/TT w/ 12-15’; Tempo: 4 x 200m w/3’ at 80-85% of best 400 time.
Wednesday: SPEED: Block Starts: 1 x 20, 30, 40 w/3’ w/ 2 Tuck Jumps prior to each start. Sled Pulls w/ light weight (5-10#): 3 x 30m w/ 5’. STRENGTH: Clean Pull w/Jump. Explosive hip extension w/lift off the platform is the goal w/ triple flexed landing and then reset from floor for next rep. Weights heavy enough so that athletes could get off the ground and get to triple flexed position for landing. 3 x 3 Static Box Hops alternated w/ Clean Pull Jumps
Thursday: ENERGY SYSTEM: Special End. I/Speed End. Mix + Tempo:
Broken 400: 300 RM w/1’, 100 max effort w/ 15’. Broken 300: 3 x 100 at max effort w/1’. Tempo: 3 x 150m w/2’ getting out first 50m, then relaxing and maintaining.
Friday: SPEED: 3 x 70m INS/OUTS: (20m accel, 15m Hit/hold, 20m Relax/maintain, 15m Hit/Hold). Tempo: Continuous 4 x 400 (groups of 5) passes w/ each athlete running 100 meters x 4 legs (until he/she has run all four 100 segments of track). STRENGTH: Incline DB Bench 3 x 6-8 reps with weight athletes could do at least 6 but not more than 8.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Since Teaching of skills, drills, workout protocol went well in the first Four Week Block, the Second Four Week Block (next post) will show the addition of new exercises, greater volume of quality Speed and Speed Endurance work (with focus on Race Model type efforts) and adjustments to the Strength loads used in the First Block.
Thursday, March 10, 2011
Four Week Block #1, Wk.3: EMPHASIS: INSTRUCTION, SPEED, STRENGTH & SPEED ENDURANCE
Week Three was the introduction into Max Strength lifting and Speed Endurance w/Race Model efforts. As with the first two weeks, more time was allotted for introduction and teaching of new exercises/skills. It should be noted that Start work is the same for 100m and 110HH athletes over hurdles at each distance noted below. Tempo was added to Speed Endurance/Special Endurance days to add to make up for low volume of Race Model runs. Low volume was needed in the Long Speed Endurance work because of lack of preparation prior to starting workouts (as mentioned before). Low Intensity Tempo was a more tolerable way of working energy systems after Race Model efforts. Here is a short version of the THIRD WEEK of the first Four Week Block:
WEEK THREE : Max Strength Emphasis
Monday: SPEED: Block Starts: 1 x 20, 30, 40, 30 w/3’, / 2 Tuck Jumps prior to each start. 2 x 65M Ins/Outs w/5’ (15m accel, 15m Max w/hit count, 20m relax/maintain, 15m Max w/hit count. STRENGTH; 4 x 3-5 Squats (between half and quarter) with weight athletes could do at least 3 but no more than 5 reps. 3 x 3 Counter Movement Box Hops alternated with Squats.
Tuesday: ENERGY SYSTEM: Special End. I & II (Race Model efforts).
350m Race Model w/ 15’, 250m Race Model w/ 12’. Tempo: 2 x 150 in flats w/3’ rest. (accel 50, relax 50, gradual quickening of steps last 50)
Wednesday: SPEED: Block Starts: 1 x 20, 30, 40 w/3’ w/ 2 Tuck Jumps prior to each start. Tempo Endurance: 6 x 100 on grass w/30”. STRENGTH: Clean Deadlift from floor: 4 x 2 w/drop. Weights heavy enough so that athletes could not get more than 3 but at least 2 reps on each set. 3 x 3 CM Box Hops/ alternated with Deadlifts.
Thursday: ENERGY SYSTEM: Special End. I/Speed End. Mix + Tempo:
1 x 250 Race Model w/12’, 1 x 150 Race Model w/ 8’, 3 x 200 Tempo w/3’ (Men 28-30”, Women 33-35”).
Friday: SPEED: 4 x 80m buildups (20m accel, 20m Hit/hold, 20m Relax/maintain, 20m decel). Tempo: Continuous 4 x 400 (groups of 5) passes w/ each athlete running 100 meters x 4 legs (until he/she has run all four 100 segments of track). STRENGTH: Push Press : 3 x 4-5 reps with weight athletes could do at least 4 but not more than 5-6. Hip drive was emphasized.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Week Four in next post.
WEEK THREE : Max Strength Emphasis
Monday: SPEED: Block Starts: 1 x 20, 30, 40, 30 w/3’, / 2 Tuck Jumps prior to each start. 2 x 65M Ins/Outs w/5’ (15m accel, 15m Max w/hit count, 20m relax/maintain, 15m Max w/hit count. STRENGTH; 4 x 3-5 Squats (between half and quarter) with weight athletes could do at least 3 but no more than 5 reps. 3 x 3 Counter Movement Box Hops alternated with Squats.
Tuesday: ENERGY SYSTEM: Special End. I & II (Race Model efforts).
350m Race Model w/ 15’, 250m Race Model w/ 12’. Tempo: 2 x 150 in flats w/3’ rest. (accel 50, relax 50, gradual quickening of steps last 50)
Wednesday: SPEED: Block Starts: 1 x 20, 30, 40 w/3’ w/ 2 Tuck Jumps prior to each start. Tempo Endurance: 6 x 100 on grass w/30”. STRENGTH: Clean Deadlift from floor: 4 x 2 w/drop. Weights heavy enough so that athletes could not get more than 3 but at least 2 reps on each set. 3 x 3 CM Box Hops/ alternated with Deadlifts.
Thursday: ENERGY SYSTEM: Special End. I/Speed End. Mix + Tempo:
1 x 250 Race Model w/12’, 1 x 150 Race Model w/ 8’, 3 x 200 Tempo w/3’ (Men 28-30”, Women 33-35”).
Friday: SPEED: 4 x 80m buildups (20m accel, 20m Hit/hold, 20m Relax/maintain, 20m decel). Tempo: Continuous 4 x 400 (groups of 5) passes w/ each athlete running 100 meters x 4 legs (until he/she has run all four 100 segments of track). STRENGTH: Push Press : 3 x 4-5 reps with weight athletes could do at least 4 but not more than 5-6. Hip drive was emphasized.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Week Four in next post.
Wednesday, March 9, 2011
Four Week Block #1, Wk.2: EMPHASIS ON TEACHING, SPEED & ANAEROBIC POWER
Week Two was the introduction into Power-Speed type activities and Strength Work w/ introduction to LAC work on Tuesday. This seems brutal to start LAC work on second week but necessary under the circumstances. Teaching new exercises took a lot of time but will pay dividends later.
So, with all the above in mind, here is a short version of the SECOND WEEK of the first Four Week Block:
WEEK TWO : POWER-SPEED EMPHASIS
Monday: SPEED: Block Starts w/Bullet Belt Resist> 2 x 20m, 2x30m, 1x20m w/ 2 Tuck Jumps prior to each start. STRENGTH; 3 x 6 Jump
Squats w/wt. That allows lift-off from platform and bar to remain in contact w/shoulders 3 x 3 Static Start Box Hops alternating with Squats.
Tuesday: ENERGY SYSTEM: Lactacid Ladder: 300-250-150-200-250-300 w/6’,5’,4’,5’ @ 80-85% predicted 400.
Wednesday: SPEED: 4 x 30m Sled Pulls w/ 10% BW or less. 5’ Recovery. Start w/tall hips and high knee emphasis. STRENGTH: 3 x 4 Clean Pulls w/jump-shrug at weights allowing for platform liftoff and flexed landing. Static Box Hops 3x3 alternating w/Clean Pull Jumps.
Thursday: ENERGY SYSTEM: ASSE/S.E. Mix: 3 x 20m sprints from 3 pt. Start w/2’ & 5’, 1 x 220m w/8’, 3 x 20m sprints from 3 pt. Start w/2’ & 5’, 1 x 200.
Friday: SPEED: 4 x 30m Block Starts w/Bullet Belt Resistance. 3’/reps.STRENGTH: 3 x 6-8 Romanian Deadlifts at weights allowing for at least 6 and not more than 8. 1 x 3 Standing Long Jump into sand prior to Block Starts.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Week Three in next post.
So, with all the above in mind, here is a short version of the SECOND WEEK of the first Four Week Block:
WEEK TWO : POWER-SPEED EMPHASIS
Monday: SPEED: Block Starts w/Bullet Belt Resist> 2 x 20m, 2x30m, 1x20m w/ 2 Tuck Jumps prior to each start. STRENGTH; 3 x 6 Jump
Squats w/wt. That allows lift-off from platform and bar to remain in contact w/shoulders 3 x 3 Static Start Box Hops alternating with Squats.
Tuesday: ENERGY SYSTEM: Lactacid Ladder: 300-250-150-200-250-300 w/6’,5’,4’,5’ @ 80-85% predicted 400.
Wednesday: SPEED: 4 x 30m Sled Pulls w/ 10% BW or less. 5’ Recovery. Start w/tall hips and high knee emphasis. STRENGTH: 3 x 4 Clean Pulls w/jump-shrug at weights allowing for platform liftoff and flexed landing. Static Box Hops 3x3 alternating w/Clean Pull Jumps.
Thursday: ENERGY SYSTEM: ASSE/S.E. Mix: 3 x 20m sprints from 3 pt. Start w/2’ & 5’, 1 x 220m w/8’, 3 x 20m sprints from 3 pt. Start w/2’ & 5’, 1 x 200.
Friday: SPEED: 4 x 30m Block Starts w/Bullet Belt Resistance. 3’/reps.STRENGTH: 3 x 6-8 Romanian Deadlifts at weights allowing for at least 6 and not more than 8. 1 x 3 Standing Long Jump into sand prior to Block Starts.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Week Three in next post.
Friday, March 4, 2011
Block One, Week One: Starting from Scratch
Four Week Block #1: EMPHASIS ON TEACHING, SPEED & AEROBIC POWER BASE
John Locke, the philosopher,authored "The Mind as White Paper", in which he offered his view on teaching as equivalent to starting an essay with a clean, white piece of paper. For many High School coaches, this is the case, as many students come out without prior skill instruction in track and field events. Junior College and College coaches cannot start with a blank piece of paper and, in many cases, have to re-program athletes from improper motor skills. Needless to say, this takes more time for teaching and more repetitive work to acquire new and proper reactions.
Starting at any point of the year requires presentation of proper mechanics for sprints/hurdles and introducing the base work for Speed and Speed Endurance. Though short on time and even shorter on fitness, Speed is the base for Speed. Extensive Tempo (both Long (250,300,etc.) and Short (100,150-200) is the base for Speed Endurance. Notice the Long Ext. Tempo used does not extend to 400, 450, 500, 600 meters as there simply was not enough time before Speed Endurance and Long Speed Endurance workouts had to be introduced. Therefore, total volume and rest intervals had to be utilized to get the most out of 300, 250 and 200 distances for this purpose. With a full Fall Prep, we would start at 300 and progress to 500-600 and then come back down while increasing speed and lengthening rests on the way to Ext. Tempo Workouts. Strength/Power development exercises had to be reduced to only the most important strength/power exercises with low volume and intensity with planned increases for intensity that would be based on each athlete’s performance with a set number of reps.
So, with all the above in mind, here is a short version of the first Four Week Block minus the warm-up, which was covered in the previous post.
WEEK ONE
Monday: SPEED: 4 x 60m Ins/Outs (20m accel, 20m Hold/Hit w/count, 20m Relax/Maintain) w/ 5’ STRENGTH; 3 x 10 Half Squats w/ wt. Attainable for 10 reps. 3 x 3 Counter Movement Box Hops alternating with Squats.
Tuesday: ENERGY SYSTEM: Short Extensive Tempo: Set 1: 100,150,100,200--
Set 2: 150,100,200,100—Set 3: 200, 100,100, 150---Set 4: 100,100,150 w/30”after each 100, 45” after each 150, 1’ after each 200 and 3’ between sets. Speeds at 16-18” for 100, 25-27” for 150 and 35-40” for 200 (based on Men & Women and fitness/talent levels).
Wednesday: SPEED: 3 pt. Starts: 2 x 3 x 20m w/2’ & 5. STRENGTH: 3 x 5 Clean Deadlift w/wt. Attainable for 5 reps and start position from rack.
Thursday: ENERGY SYSTEM: Long Extensive Tempo: Set 1: 350, 250, 200—
Set 2: 250, 200,200 w/4’/reps and 5’/sets. Speeds based on fitness/talent were 30-40” for 200, 41-49” for 250, 50-58” for 300 (Men/Women).
Friday: SPEED: 3 Pt. Starts w/ Bullet Belt hold x 3 alternating w/ Bullet Belt resistance w/release x 3. STRENGTH: MedBall Overhead Backwards for Height 3 x 3 w/ 4k &5k for Men and 3k & 4k for Women. Easy Grass Tempo 100’s x 4 w/ 30”.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Week Two in next week’s post.
John Locke, the philosopher,authored "The Mind as White Paper", in which he offered his view on teaching as equivalent to starting an essay with a clean, white piece of paper. For many High School coaches, this is the case, as many students come out without prior skill instruction in track and field events. Junior College and College coaches cannot start with a blank piece of paper and, in many cases, have to re-program athletes from improper motor skills. Needless to say, this takes more time for teaching and more repetitive work to acquire new and proper reactions.
Starting at any point of the year requires presentation of proper mechanics for sprints/hurdles and introducing the base work for Speed and Speed Endurance. Though short on time and even shorter on fitness, Speed is the base for Speed. Extensive Tempo (both Long (250,300,etc.) and Short (100,150-200) is the base for Speed Endurance. Notice the Long Ext. Tempo used does not extend to 400, 450, 500, 600 meters as there simply was not enough time before Speed Endurance and Long Speed Endurance workouts had to be introduced. Therefore, total volume and rest intervals had to be utilized to get the most out of 300, 250 and 200 distances for this purpose. With a full Fall Prep, we would start at 300 and progress to 500-600 and then come back down while increasing speed and lengthening rests on the way to Ext. Tempo Workouts. Strength/Power development exercises had to be reduced to only the most important strength/power exercises with low volume and intensity with planned increases for intensity that would be based on each athlete’s performance with a set number of reps.
So, with all the above in mind, here is a short version of the first Four Week Block minus the warm-up, which was covered in the previous post.
WEEK ONE
Monday: SPEED: 4 x 60m Ins/Outs (20m accel, 20m Hold/Hit w/count, 20m Relax/Maintain) w/ 5’ STRENGTH; 3 x 10 Half Squats w/ wt. Attainable for 10 reps. 3 x 3 Counter Movement Box Hops alternating with Squats.
Tuesday: ENERGY SYSTEM: Short Extensive Tempo: Set 1: 100,150,100,200--
Set 2: 150,100,200,100—Set 3: 200, 100,100, 150---Set 4: 100,100,150 w/30”after each 100, 45” after each 150, 1’ after each 200 and 3’ between sets. Speeds at 16-18” for 100, 25-27” for 150 and 35-40” for 200 (based on Men & Women and fitness/talent levels).
Wednesday: SPEED: 3 pt. Starts: 2 x 3 x 20m w/2’ & 5. STRENGTH: 3 x 5 Clean Deadlift w/wt. Attainable for 5 reps and start position from rack.
Thursday: ENERGY SYSTEM: Long Extensive Tempo: Set 1: 350, 250, 200—
Set 2: 250, 200,200 w/4’/reps and 5’/sets. Speeds based on fitness/talent were 30-40” for 200, 41-49” for 250, 50-58” for 300 (Men/Women).
Friday: SPEED: 3 Pt. Starts w/ Bullet Belt hold x 3 alternating w/ Bullet Belt resistance w/release x 3. STRENGTH: MedBall Overhead Backwards for Height 3 x 3 w/ 4k &5k for Men and 3k & 4k for Women. Easy Grass Tempo 100’s x 4 w/ 30”.
Although short on reps, the workouts for the week were selected to introduce/teach mechanics of all the Warmup drills and mobility exercises, Sprint/Start mechanics, Strength/Power exercises and proper pacing for Tempo work. Time was given to adequately introduce and teach each skill with corrections, demonstrations and repetition as needed.
Week Two in next week’s post.
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