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.
Monday, October 31, 2011
Tuesday, October 25, 2011
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.
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.
Sunday, October 16, 2011
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.
Sorry about the poor formatting but I am still trying to figure out how to post charts!!!
| 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 |
Thursday, October 13, 2011
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
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
Wednesday, October 12, 2011
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.
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.
Friday, October 7, 2011
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
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
Thursday, October 6, 2011
Planning Methods for Fall Training Program: A short tutorial
The following is a short response to the people who wanted some guidelines I used for the Design Planning involved in the Fall Training Program I am posting. Since I wrote a book on this, it is not easy to condense all the material, but here goes.....
Fall Training for Sprinters/Hurdlers/Jumpers must address Speed and all of it's components (Acceleration, Maximum Velocity, Maintenance, Speed Endurance and Drills/Workouts emphasizing proper Sprint Mechanics). In addition, developing mobility, flexibility, core strength, posture, Absolute Strength, Explosive Strength, Elastic Strength, Strength Endurance and Special Endurance should be woven into the overall plan in such a way as to allow for proper training loads in each of these specific components to be addressed in a manor that follows the proper sequencing of training types within each microcycle. For example, Absolute Strength and Explosive Strength Training modules are best placed on days where Maximum Velocity/Acceleration/Short Speed work is done first. These days would emphasize Neural Training and are best followed and/or preceded by Energy System training days where Extensive/Intensive Tempo or Special Endurance work is addressed. This allows recovery for the Nervous System while addressing the less intensive endurance type work.
The Strength Training, like the track/field training is planned using a Four Week Block or Mesocycle for you periodization freaks. Each week has a special emphasis: Strength Endurance, Power-Speed/Explosive Strength, Maximum Strength, Speed/Speed Strength.
Core work is done daily and "activator" exercises work on teaching athletes to "activate" muscle groups, expecially the glutes, that play major roles in sprint/jump/throw events.
I will also post Test Results from Strength Tests and Power/Speed/Speed Endurance tests after every test period (every fourth week).
Hope that gives a good background for all the weekly workout plans I post.
The Strength Training, like the track/field training is planned using a Four Week Block or Mesocycle for you periodization freaks. Each week has a special emphasis: Strength Endurance, Power-Speed/Explosive Strength, Maximum Strength, Speed/Speed Strength.
Core work is done daily and "activator" exercises work on teaching athletes to "activate" muscle groups, expecially the glutes, that play major roles in sprint/jump/throw events.
I will also post Test Results from Strength Tests and Power/Speed/Speed Endurance tests after every test period (every fourth week).
Hope that gives a good background for all the weekly workout plans I post.
Wednesday, October 5, 2011
Specific Resistance Training Integration
Since posting the Fall Training Programs I am currently using I have gotten inquiries about why certain Strength Exercises are used. I decided that if people have not read either of my books (Program Design Methods for Sprint & Hurdle Training and Strength and Power for Maximum Speed) then perhaps a short lesson on neuromuscular adaptations specific to the event or sport movement of the athlete might help in understanding the training themes.
Since training needs to be as specific as possible in order to maximize transfer to specific sport movements/events. Movement patterns and contraction velocities that address both intramuscular and intermuscular coordination have to be integrated with actual event-specific training so that the force-generating improvements from Strength Training can be utilized to enhance intermuscular coordination for the event specific movements.
An example from my training program best illustrates this integration. The use of various squats in my Strength/Power training portion of the Training Plan directly address 1) the thickening of the muscle cross-sectional area (hypertrophy) and 2) motor-unit recruitment, firing rates, synchronization and reflex potentiation properties of the targeted motor-units.
Half and Quarter Squats using loads of 75% and 85-95% of 1rm address the development of Absolute Strength while Jump Squats address the development of the neuromuscular adaptations listed under #2 above.
Use of Sled Pulls with varying weights (heavier with Acceleration work and lighter with Max Velocity work) provide training of the specific movement pattern while also bridging the gap between strength gained from Squats and Power/Explosive Strength gained from Jump Squats.
In addition, the Potentiation Complex (PC) factors gained from Counter Movement Box Hops alternated with the Squats, further enhances the use of Elastic Strength factors and ankle stiffening development so necessary to improvement in lessening ground contact time in sprinting.
Since improving sprint speed is all about developing the amount of force application and the direction of force application into the track in the shortest amount of time, then integration of Squats (Absolute Strength), Jump Squats (Explosive Strength), Counter Movement Box Hops and Plyo exercises (Elastic Strength), Speed Squats (linking Absolute and Explosive Strength components) with Sprint Drills, Sprinting and Resisted Sprinting exercises best covers the entire spectrum of specific training to improve sprint speed.
Provided sprint mechanics are constantly being enforced in the actual sprinting and drill work, the methods found in my Fall Training address all the needed factors for improving Sprint performance and periodized in a manner that develops them in a parallel manner where the athlete never gets too far removed from each of the vital training elements needed for proper adaptation.
Lastly, the fact that Training Age plays a major role in how much of each type of the various Strength/Power training modes are actually used, makes it important to assess the specific strength/power/speed components of each athlete so that each athlete is being getting the proper amount of each component for their strength/power/skill level.
Since training needs to be as specific as possible in order to maximize transfer to specific sport movements/events. Movement patterns and contraction velocities that address both intramuscular and intermuscular coordination have to be integrated with actual event-specific training so that the force-generating improvements from Strength Training can be utilized to enhance intermuscular coordination for the event specific movements.
An example from my training program best illustrates this integration. The use of various squats in my Strength/Power training portion of the Training Plan directly address 1) the thickening of the muscle cross-sectional area (hypertrophy) and 2) motor-unit recruitment, firing rates, synchronization and reflex potentiation properties of the targeted motor-units.
Half and Quarter Squats using loads of 75% and 85-95% of 1rm address the development of Absolute Strength while Jump Squats address the development of the neuromuscular adaptations listed under #2 above.
Use of Sled Pulls with varying weights (heavier with Acceleration work and lighter with Max Velocity work) provide training of the specific movement pattern while also bridging the gap between strength gained from Squats and Power/Explosive Strength gained from Jump Squats.
In addition, the Potentiation Complex (PC) factors gained from Counter Movement Box Hops alternated with the Squats, further enhances the use of Elastic Strength factors and ankle stiffening development so necessary to improvement in lessening ground contact time in sprinting.
Since improving sprint speed is all about developing the amount of force application and the direction of force application into the track in the shortest amount of time, then integration of Squats (Absolute Strength), Jump Squats (Explosive Strength), Counter Movement Box Hops and Plyo exercises (Elastic Strength), Speed Squats (linking Absolute and Explosive Strength components) with Sprint Drills, Sprinting and Resisted Sprinting exercises best covers the entire spectrum of specific training to improve sprint speed.
Provided sprint mechanics are constantly being enforced in the actual sprinting and drill work, the methods found in my Fall Training address all the needed factors for improving Sprint performance and periodized in a manner that develops them in a parallel manner where the athlete never gets too far removed from each of the vital training elements needed for proper adaptation.
Lastly, the fact that Training Age plays a major role in how much of each type of the various Strength/Power training modes are actually used, makes it important to assess the specific strength/power/speed components of each athlete so that each athlete is being getting the proper amount of each component for their strength/power/skill level.
Monday, October 3, 2011
Sprinters/Hurdlers/Jumpers Fall Training Week Three
THIRD Week of Fall Training for Sprints/Hurdles/Jumps with Strength Testing on Monday and Wednesday. Thrower's Week Three to follow Wednesday 10/5.
Week # 3... 9/12-9/17
Period: Preparation Phase: MaxStrength Mesocycle: 1 Microcycle: 3
Monday: 9/12
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
Anaerobic Short Speed End:
1 x 20,30,40, 1 x 40,20,20 w/2’ w/Hop-Hop Start=170m
Cooldown: “B”
1 Lap/Lunge Stretch
Strength:
Max Strength “A” Workout: SEE BELOW
Tuesday: 9/13
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....1x 20m
Activators: “B”
GluteHam SL Marches x 30t
Glute-SL Hip Ext. x 15each
Lead Leg Plow x 20e
Claw Drill Doubles x 3e
Accelerations: 1 x 40m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)
Core: “A”
Superman 2 x 12
MBT Crunch 2 x 20
Multi-Jump/Throw: “A”
MB OHB w/1hop x 3,
Ankle Flips 2 x 10 w/30”
Tuck Jumps 2 x 5 w/30”
Standing LJ x 4
Ext. Tempo: “A”
200-150-100-100, 150-100-100-200 =1100mTotal (30”,45”,1’ &3’)
Goal Times: 15.5/17.3, 23/26, 32”-36”.
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday: 9/14
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
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)
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
MaxV/Maintenance: Ins/Outs
4 x 55m w/ 5’; 20 Accel, 15 MxHit, 20 Relax/Hold
Cooldown: “B”
1 Lap/Lunge Stretch
Strength:
Max Strength “B” Workout: SEE BELOW
Thursday: 9/15
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”
MB BLF w/1hop x 3
MB Kneeling ChestToss x 3
3 x 5DL Bounds
Standing TJ x 3 (jumpers)
Ext. Tempo: “B”
350-350-300/300-300 w/3.5’ & 4’ = 1600m
Goal Times:300>48-52/55-56,
350> 57-60/ 64.5-65.5
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e Warm-up: “C”
Strength/ Maximum Strength "A" Workout MONDAY
Quarter Squat 4 x 5...1-3 rep Max test on Set 2
Clean Deadlift 4 x 2 (Heavy)....1-3 rep Max Test on Set 2
BB Push Press
4 x 2-3
Bench Step-ups w/leg drive 3 x 3 (each)
Strength/Maximum Strength "B" Workout WEDNESDAY
S.L. Quarter Squat w/bench 3 x 8 (each LEG)
Clean Pull/Chest 4 x 2....1-2 rep Max Test on Set 2
Incline DB Bench 4 x 3-4
CM Box Hops 3 x 3 Alternate w/Squats
Week # 3... 9/12-9/17
Period: Preparation Phase: MaxStrength Mesocycle: 1 Microcycle: 3
Monday: 9/12
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
Anaerobic Short Speed End:
1 x 20,30,40, 1 x 40,20,20 w/2’ w/Hop-Hop Start=170m
Cooldown: “B”
1 Lap/Lunge Stretch
Strength:
Max Strength “A” Workout: SEE BELOW
Tuesday: 9/13
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....1x 20m
Activators: “B”
GluteHam SL Marches x 30t
Glute-SL Hip Ext. x 15each
Lead Leg Plow x 20e
Claw Drill Doubles x 3e
Accelerations: 1 x 40m
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)
Core: “A”
Superman 2 x 12
MBT Crunch 2 x 20
Multi-Jump/Throw: “A”
MB OHB w/1hop x 3,
Ankle Flips 2 x 10 w/30”
Tuck Jumps 2 x 5 w/30”
Standing LJ x 4
Ext. Tempo: “A”
200-150-100-100, 150-100-100-200 =1100mTotal (30”,45”,1’ &3’)
Goal Times: 15.5/17.3, 23/26, 32”-36”.
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday: 9/14
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
Hurdlers: 3 x 1Hurdle w/20m approach (NPL)
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
MaxV/Maintenance: Ins/Outs
4 x 55m w/ 5’; 20 Accel, 15 MxHit, 20 Relax/Hold
Cooldown: “B”
1 Lap/Lunge Stretch
Strength:
Max Strength “B” Workout: SEE BELOW
Thursday: 9/15
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”
MB BLF w/1hop x 3
MB Kneeling ChestToss x 3
3 x 5DL Bounds
Standing TJ x 3 (jumpers)
Ext. Tempo: “B”
350-350-300/300-300 w/3.5’ & 4’ = 1600m
Goal Times:300>48-52/55-56,
350> 57-60/ 64.5-65.5
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e Warm-up: “C”
Strength/ Maximum Strength "A" Workout MONDAY
Quarter Squat 4 x 5...1-3 rep Max test on Set 2
Clean Deadlift 4 x 2 (Heavy)....1-3 rep Max Test on Set 2
BB Push Press
4 x 2-3
Bench Step-ups w/leg drive 3 x 3 (each)
Strength/Maximum Strength "B" Workout WEDNESDAY
S.L. Quarter Squat w/bench 3 x 8 (each LEG)
Clean Pull/Chest 4 x 2....1-2 rep Max Test on Set 2
Incline DB Bench 4 x 3-4
CM Box Hops 3 x 3 Alternate w/Squats
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