Since Labor Day (Holiday)landed on Monday and our Explosive Strength Workout needed to be done that day I made it optional. A lot of kids responded :)
Note: On Tempo Workouts the times range is for the guys (like 30-32") and then the next time is for the women (like 35") and is usually on one time with no range. "=seconds, '=minutes for those not used to those symbols.
*Also, here is a link to Utube Jump Squat for those not familiar with that exercise> > >JUMP SQUAT > http://www.youtube.com/watch?v=L-5hLCHyIEk&feature=related
Week # 2... 9/5-9/10
Period: Preparation Phase: Power-Speed Mesocycle: 1 Microcycle: 2
Monday: 9/5
HOLIDAY
No Track Workout Today
OPTIONAL STRENGTH TRAINING W/ 10 IN ATTENDANCE!!!!
Strength:
Explosive Strength “A” Workout (see at bottom of post)
Tuesday: 9/6
Warmup "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
Claw Drill Doubles x 3e
Lead Leg Plow x 20e
Core: “A”
Superman 2 x 12
MBT Crunch 2 x 20
Multi-Jump/Throw: “A”
MB OHB x 4, MB BTLF x 4
Ankle Flips 1 x 10 w/30”
Tuck Jumps 2 x 5 w/30”
Ext. Tempo: “A”
100-150-100-150, 150-100-150-100 =1100mTotal (30”45” &3’)
Goal Times: 15.5/17.3, 23/26
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday: 9/7
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
Accelerations: 2 x 60m
Activators: “A”
GluteBridge w/SL Kicks x 15e
SL HamButtkicks afap x 15e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
Core: “B”
Prone Elbow Plank: 10e x FlexKnee Hip Lift
Prone Glute Raise x 12e
Alt Toe Reach Crunch x 40t
Sprint Stance: “H” Drill 2 x 5e
Acceleration: Sled Pulls
3 x 30m w/ 5’ hips Tall Start
1 x 60 w/Flying 30+30mHold
Strength:
Explosive Strength “B” Workout (see bottom of post)
Thursday: 9/8
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
Claw Drill Doubles x 3e
Hurdle Seat Change x 5e
Core: “A”
Superman 2 x 15
MBT Crunch 1 x 25
Multi-Jump/Throw: “B”
MB SquatToss x 2, MB Kneeling ChestToss x3
Standing LJ x 3
5 DL Bounds x 4
Ext. Tempo: “B”
300-250-300-250-300 w/2.5’ &3’
Goal Times: 250>40-42/46
300>48-52/55-56
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e Warm-up: “C”
Explosive Strength Workout "A"
Jump Squat 3 x 5
Clean Deadlift 3 x 2 (Heavy)
BB Push Press 3 x 5
Box Drop w/ Stick 3 x 3 alternated w/Squats
Stability Ball Russian Twist 1 x 12 each way
Explosive Strength Workout "B"
Clean Pulls w/Jump 3 x 4 (Clusters)
Romanian Deadlift 3 x 6 (Med.)
DB Clean & Press 3 x 6
Box Drop w/Vert. Jump 3 x 2, Alternate w/Deadlift
Single Leg Russian Twist 1 x 12 each leg
SL DB Curl (alt)2 x 10 each leg
Friday, September 30, 2011
Wednesday, September 28, 2011
Thrower's Fall Training Week One
Below is the First Week of Fall Training for Throwers with Strength Training exercises/reps to reflect the "Start" of lifting for most of the throwers. The Themes for each week of the Four Week Blocks is the same as the Sprinters/Jumpers/Hurdlers. I have also included a great video clip of Werner Gunthor and his Physical Preparation #1 exercises in the Video Clip/ Website Box of this Blog Page. It is awesome. I will be trying to include clips for each post in the Fall so that the exercises we use will be complemented with Video Clips from Utube that "kind of" demonstrate the lifts for those that are not up on lifting technique.
THROWERS FALL TRAINING WEEK ONE
Period: Preparation Phase: Strength End. Mesocycle: 1 Microcycle: 1A
Week # 2...8/29-9/2
Monday: 8/29
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
Acceleration: 3 Pt. Starts
1 x 4 x 15m w/1’
Strength:
Strength Endurance
Week: Workout > “A”
Tuesday: 8/30
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”
OH MB Toss w/stepover x 5
MB Rotary Exchange x10e
Stadium Step DL Bound 3 x 5
Core: “B”
Superman 2 x 12
SL Russian Twist w/MB x 10e
MBT Crunch 1 x 25
Agility/Speed: “A”
Agility Square Reps x 3 each
w/1’/reps:
1)Eagle Drill
2)Carioca
1)Forward Sprint
2)JumpStop &Stutter Step
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday: 8/31
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: Flexed Knee Hip Lift x 15e
SL Russian Twist x 10e
Acceleration: 3 Pt. Starts
1 x 4 x 15m w/1’
Strength:
Strength Endurance
Week: Workout > “B”
Thursday: 9/1
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”
S.L. OH MB Toss x 5e
MB Rotary Toss x10e
MB Squat/Chest Toss x 5
Core: “B”
Kneeling OH Chop Toss x 5
MBT Crunch 1 x 25
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)High Knee Run/JumpStop
2)Pivot & Sprint
3)JumpStop & Slide
4)Eagle Drill
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
STRENGTH WORK AFTER WORKOUTS ON MONDAY AND WEDNESDAY LISTED BELOW
Mon. 8/29 Str. End. Wed. 9/1 Str. End.
Half Squat 3 x 8-12 Snatch Squat 3 x 10
Clean Deadlift 3 x 6 Clean Pulls to Chest 3 x 6(light)
Incline DB Bench 3 x 8-10 DB Squat/Press 3 x 8
CM Box Hops 3 x 3 Alternate w/Squats
THROWERS FALL TRAINING WEEK ONE
Period: Preparation Phase: Strength End. Mesocycle: 1 Microcycle: 1A
Week # 2...8/29-9/2
Monday: 8/29
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
Acceleration: 3 Pt. Starts
1 x 4 x 15m w/1’
Strength:
Strength Endurance
Week: Workout > “A”
Tuesday: 8/30
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”
OH MB Toss w/stepover x 5
MB Rotary Exchange x10e
Stadium Step DL Bound 3 x 5
Core: “B”
Superman 2 x 12
SL Russian Twist w/MB x 10e
MBT Crunch 1 x 25
Agility/Speed: “A”
Agility Square Reps x 3 each
w/1’/reps:
1)Eagle Drill
2)Carioca
1)Forward Sprint
2)JumpStop &Stutter Step
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
Wednesday: 8/31
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: Flexed Knee Hip Lift x 15e
SL Russian Twist x 10e
Acceleration: 3 Pt. Starts
1 x 4 x 15m w/1’
Strength:
Strength Endurance
Week: Workout > “B”
Thursday: 9/1
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”
S.L. OH MB Toss x 5e
MB Rotary Toss x10e
MB Squat/Chest Toss x 5
Core: “B”
Kneeling OH Chop Toss x 5
MBT Crunch 1 x 25
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)High Knee Run/JumpStop
2)Pivot & Sprint
3)JumpStop & Slide
4)Eagle Drill
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
STRENGTH WORK AFTER WORKOUTS ON MONDAY AND WEDNESDAY LISTED BELOW
Mon. 8/29 Str. End. Wed. 9/1 Str. End.
Half Squat 3 x 8-12 Snatch Squat 3 x 10
Clean Deadlift 3 x 6 Clean Pulls to Chest 3 x 6(light)
Incline DB Bench 3 x 8-10 DB Squat/Press 3 x 8
CM Box Hops 3 x 3 Alternate w/Squats
Tuesday, September 27, 2011
Fall Track & Field Training for Throwers/Jumpers/Sprinters/Hurdlers
Since I have been busy designing my Fall Training for Throwers, Jumpers, Sprinters/Hurdlers at the Junior College, I am now getting around to posting the weekly programs using my Four Week Block Rotation. It is important to remember that I am designing the Programs based on the level of the kids I have and testing every four weeks. I will present each week with Strength Training for that week at the bottom of the post. I will include Test Results in the Strength Training (every 3rd week of the block) and Power/Speed/Speed Endurance Training (every 4th week of the the block) so adaptations can be identified.
Here is the second week as the first real week was orientation to the drills, warmups exercises, etc. That is why you will see Week #2 even though it is the First real week of training or Microcycle of Mesocycle 1. Each Mesocycle will be four weeks in length.
Period: Preparation Phase: Strength End. Mesocycle: 1 Microcycle: 1A
Week # 2 8/29-9/4
MONDAY: 8/29
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
Accelerations: 2 x 60m
Activators: “A”
GluteBridge w/SL Kicks x 15e
SL HamButtkicks afap x 12e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
Core: “B”
Prone Elbow Plank:
15e x FlexKnee Hip Lift
SL Russian Twist x 10e
Sprint Stance: “H” Drill x 5e
Acceleration: 3 Pt. Starts
Bullet Belt Starts x 2 each
2 x 20,30, 20m w/1’ & 3’
Strength:
Strength Endurance “A” Workout
TUESDAY: 8/30
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/Buttkick..1x 30m
BackWardsRun...1 x 30m
Activators: “B”
GluteHam SL Marches x 20t
Glute-SL Hip Ext. x 12each
Claw Drill Doubles x 3e
Lead Leg Plow x 15e
Core: “A”
Superman 2 x 12
MBT Crunch 1 x 20
Multi-Jump/Throw: “A”
MB OHB x 4, MB BTLF x 4
Ankle Flips 3 x 10 w/30”
Ext. Tempo: “A”
100-150-200, 200-100-150 =900mTotal (30”45”,1” &3’)
Goal Times: 16/17.3, 22-23/26, 30-32/34.5
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
WEDNESDAY 8/31
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
Accelerations: 2 x 60m
Activators: “A”
GluteBridge w/SL Kicks x 15e
SL HamButtkicks afap x 12e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
Core: “B”
Prone Elbow Plank: 15e x FlexKnee Hip Lift
Alt Toe Reach Crunch x 30t
SL Russian Twist x 10e
Sprint Stance: “H” Drill x 5e
Acceleration: INS/OUTS
3 x 55m w/ 5’
20 accel,15 hit, 20 hold,
Strength:
Strength Endurance “B” Workout Warm-up: “B”
THURSDAY: 9/1
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
Glute-SL Hip Ext. x 12each
Claw Drill Doubles x 3e
Hurdle Seat Change x 5e
Core: “A”
Superman 2 x 12
MBT Crunch 1 x 20
Multi-Jump/Throw: “B”
MB SquatToss x 4, MB Kneeling Rotary Toss x 3e
5 DL Bounds x 4
Ext. Tempo: “B”
4 x 300 w/ 2.5’, 2.5’, 3’
Goal Times: 51-54”/ 55-56”
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e Warm-up: “C”
Friday or Saturday
3 Laps w/ Accels on Straights
4 x 30m “A” Skips
2 x 30m Quick Skips
Core:
Superman 2 x 12
Crunch w/Alt. Toe Reach 1 x 30 each side
Stadium Steps:
1)Ricochets:
2)Alternate Step Sprint:
3)DL Bound:
Tempo: Continuous 15’
Stretches:
Lunge Stretch
LeadLegPlow
Scorpions
HurdleSeatChange
FrontLegSwing
SideLegSwing
STRENGTH ENDURANCE WORKOUT "A"
Mon. 8/29
Half Squat 3 x 8-12
Clean Deadlift 3 x 6
Incline DB Bench
3 x 8-10
CM Box Hops 3 x 3
Alternate w/Squat Sets
Stability Ball Russian Twist
1 x 10 each way
Single Leg Russian Twist 1 x 10 each leg
STRENGTH ENDURANCE WORKOUT "B"
Wed. 9/1
Snatch Squat 3 x 10
Romanian Deadlift 3 x 8 (light)
DB Squat/Press 3 x 8
CM Box Hops 3 x 3 Alternate w/Squats
Single Leg Russian Twist 1 x 10 each leg
SL DB Curl (alt)
Here is the second week as the first real week was orientation to the drills, warmups exercises, etc. That is why you will see Week #2 even though it is the First real week of training or Microcycle of Mesocycle 1. Each Mesocycle will be four weeks in length.
Period: Preparation Phase: Strength End. Mesocycle: 1 Microcycle: 1A
Week # 2 8/29-9/4
MONDAY: 8/29
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
Accelerations: 2 x 60m
Activators: “A”
GluteBridge w/SL Kicks x 15e
SL HamButtkicks afap x 12e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
Core: “B”
Prone Elbow Plank:
15e x FlexKnee Hip Lift
SL Russian Twist x 10e
Sprint Stance: “H” Drill x 5e
Acceleration: 3 Pt. Starts
Bullet Belt Starts x 2 each
2 x 20,30, 20m w/1’ & 3’
Strength:
Strength Endurance “A” Workout
TUESDAY: 8/30
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/Buttkick..1x 30m
BackWardsRun...1 x 30m
Activators: “B”
GluteHam SL Marches x 20t
Glute-SL Hip Ext. x 12each
Claw Drill Doubles x 3e
Lead Leg Plow x 15e
Core: “A”
Superman 2 x 12
MBT Crunch 1 x 20
Multi-Jump/Throw: “A”
MB OHB x 4, MB BTLF x 4
Ankle Flips 3 x 10 w/30”
Ext. Tempo: “A”
100-150-200, 200-100-150 =900mTotal (30”45”,1” &3’)
Goal Times: 16/17.3, 22-23/26, 30-32/34.5
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e
WEDNESDAY 8/31
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
Accelerations: 2 x 60m
Activators: “A”
GluteBridge w/SL Kicks x 15e
SL HamButtkicks afap x 12e
Lead Leg Plow x 15each
Scorpions x 5 each
HurdleSeatChange x 5e
FrontLegSwing x 10 each
SideLegSwing x 10 each
Core: “B”
Prone Elbow Plank: 15e x FlexKnee Hip Lift
Alt Toe Reach Crunch x 30t
SL Russian Twist x 10e
Sprint Stance: “H” Drill x 5e
Acceleration: INS/OUTS
3 x 55m w/ 5’
20 accel,15 hit, 20 hold,
Strength:
Strength Endurance “B” Workout Warm-up: “B”
THURSDAY: 9/1
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
Glute-SL Hip Ext. x 12each
Claw Drill Doubles x 3e
Hurdle Seat Change x 5e
Core: “A”
Superman 2 x 12
MBT Crunch 1 x 20
Multi-Jump/Throw: “B”
MB SquatToss x 4, MB Kneeling Rotary Toss x 3e
5 DL Bounds x 4
Ext. Tempo: “B”
4 x 300 w/ 2.5’, 2.5’, 3’
Goal Times: 51-54”/ 55-56”
CoolDown: “A”
1 Lap on Grass
Lunge Stretch
LeadLegPlow x 20t
Scorpions x 5e Warm-up: “C”
Friday or Saturday
3 Laps w/ Accels on Straights
4 x 30m “A” Skips
2 x 30m Quick Skips
Core:
Superman 2 x 12
Crunch w/Alt. Toe Reach 1 x 30 each side
Stadium Steps:
1)Ricochets:
2)Alternate Step Sprint:
3)DL Bound:
Tempo: Continuous 15’
Stretches:
Lunge Stretch
LeadLegPlow
Scorpions
HurdleSeatChange
FrontLegSwing
SideLegSwing
STRENGTH ENDURANCE WORKOUT "A"
Mon. 8/29
Half Squat 3 x 8-12
Clean Deadlift 3 x 6
Incline DB Bench
3 x 8-10
CM Box Hops 3 x 3
Alternate w/Squat Sets
Stability Ball Russian Twist
1 x 10 each way
Single Leg Russian Twist 1 x 10 each leg
STRENGTH ENDURANCE WORKOUT "B"
Wed. 9/1
Snatch Squat 3 x 10
Romanian Deadlift 3 x 8 (light)
DB Squat/Press 3 x 8
CM Box Hops 3 x 3 Alternate w/Squats
Single Leg Russian Twist 1 x 10 each leg
SL DB Curl (alt)
Thursday, June 30, 2011
Summer Sprint Training: Important Variables to Consider
Summer is the high point of the competitive season for World Class athletes and poses a challenge to athletes of all events to try and maintain high levels of fitness with the right mix of training, recovery/regenerative work and competitions.
But what about the thousands of High School and Collegiate sprinters in the U.S. who have finished the season and are ready to resume Summer Conditioning programs?
------
I know too many high school and college coaches who use only General Conditioning methods over the Summer for their sprinters and hurdlers. These General Conditioning methods do not include Speed (95% of Absolute Speed/Relative Intensity) or Sprint Specific Strength Exercises.
Research and coaching literature reviews suggest that Absolute Speed be present in varying amounts throughout the Training Year. It is important to note that research has shown that as the speed of runs decreases, the biomechanics will also change. These changes are more dramatic than most coaches would imagine. The IOC Biomechanics Project at the 2008 Beijiing Olympics pointed out significant differences between Usain Bolt’s biomechanics when comparing his Opening round 10.20 with his Final 9.58.
Indeed, research shows that in order for positive enhancement or maintenance of Absolute Speed, training throughout the year must include some sprint efforts of 95% or higher at least once per week. This is necessary to improve or maintain the timing of muscle firing patterns (which include both inter-muscular and intra-muscular coordination) similar to competition speed. Without these sessions, biomechanics cannot be improved nor maintained.
For more information explaining the importance of Absolute Speed in varying amounts throughout the year, coaches should access CLASSIFYING SPRINT TRAINING METHODS by British National Coaches Michael Khmel and Tony Lester from the Speed Endurance Website Archives.
Just as important to the Neural Training that must be present in Speed Training during the Training Year is the application of the Specific Strength/Power exercises shown to be most important for Speed improvement and/or maintenance.
Squats, Pulls and Deadlifts address the very important Neural Training components vital to the increase of Maximum and Explosive Strength relative to Sprint Mechanics.
Variations of the Squat (Half squat, Quarter squat, Snatch Squat, etc.) and Clean (Clean Pull to Chest, Snatch Pull to Chest, etc.) and Deadlift (Clean Deadlift, Romanian Deadlift, etc.) should be vital components of Sprint Training on a year round basis (see Weightlifting in training for athletics-Part II, NSA Vol. 20, issue 2, pg. 38, IAAF 2005). Additional background information on Specific Strength/Power Training for Sprint/Hurdle Training can be found in my book: STRENGTH AND POWER FOR MAXIMUM SPEED (available on Speed Endurance site).
Because the intensity of these types of activities is high, the volume during the Summer is kept low. One day of Speed and one to two sessions involving one to two of the key Strength exercises is sufficient. Other general exercises, especially emphasizing Core /Postural Strength development, can be implemented along with Extensive Tempo runs emphasizing a progression of increasing total volume per session two sessions per week.
Basically, three track-training sessions per week would suffice. These would involve one day of Speed with low volume/high intensity, one day of Extensive Tempo with longer reps (250-400 up to 600) and one day of Extensive Tempo with shorter reps (100,150,200).
For a complete explanation of Extensive Tempo and Speed workout guidelines, coaches can refer to either CLASSIFYING SPRINT TRAINING METHODS (mentioned above) or A PROGRAM DESIGN METHOD FOR SPRINT & HURDLE TRAINING (also available on Speed Endurance).
But what about the thousands of High School and Collegiate sprinters in the U.S. who have finished the season and are ready to resume Summer Conditioning programs?
------
I know too many high school and college coaches who use only General Conditioning methods over the Summer for their sprinters and hurdlers. These General Conditioning methods do not include Speed (95% of Absolute Speed/Relative Intensity) or Sprint Specific Strength Exercises.
Research and coaching literature reviews suggest that Absolute Speed be present in varying amounts throughout the Training Year. It is important to note that research has shown that as the speed of runs decreases, the biomechanics will also change. These changes are more dramatic than most coaches would imagine. The IOC Biomechanics Project at the 2008 Beijiing Olympics pointed out significant differences between Usain Bolt’s biomechanics when comparing his Opening round 10.20 with his Final 9.58.
Indeed, research shows that in order for positive enhancement or maintenance of Absolute Speed, training throughout the year must include some sprint efforts of 95% or higher at least once per week. This is necessary to improve or maintain the timing of muscle firing patterns (which include both inter-muscular and intra-muscular coordination) similar to competition speed. Without these sessions, biomechanics cannot be improved nor maintained.
For more information explaining the importance of Absolute Speed in varying amounts throughout the year, coaches should access CLASSIFYING SPRINT TRAINING METHODS by British National Coaches Michael Khmel and Tony Lester from the Speed Endurance Website Archives.
Just as important to the Neural Training that must be present in Speed Training during the Training Year is the application of the Specific Strength/Power exercises shown to be most important for Speed improvement and/or maintenance.
Squats, Pulls and Deadlifts address the very important Neural Training components vital to the increase of Maximum and Explosive Strength relative to Sprint Mechanics.
Variations of the Squat (Half squat, Quarter squat, Snatch Squat, etc.) and Clean (Clean Pull to Chest, Snatch Pull to Chest, etc.) and Deadlift (Clean Deadlift, Romanian Deadlift, etc.) should be vital components of Sprint Training on a year round basis (see Weightlifting in training for athletics-Part II, NSA Vol. 20, issue 2, pg. 38, IAAF 2005). Additional background information on Specific Strength/Power Training for Sprint/Hurdle Training can be found in my book: STRENGTH AND POWER FOR MAXIMUM SPEED (available on Speed Endurance site).
Because the intensity of these types of activities is high, the volume during the Summer is kept low. One day of Speed and one to two sessions involving one to two of the key Strength exercises is sufficient. Other general exercises, especially emphasizing Core /Postural Strength development, can be implemented along with Extensive Tempo runs emphasizing a progression of increasing total volume per session two sessions per week.
Basically, three track-training sessions per week would suffice. These would involve one day of Speed with low volume/high intensity, one day of Extensive Tempo with longer reps (250-400 up to 600) and one day of Extensive Tempo with shorter reps (100,150,200).
For a complete explanation of Extensive Tempo and Speed workout guidelines, coaches can refer to either CLASSIFYING SPRINT TRAINING METHODS (mentioned above) or A PROGRAM DESIGN METHOD FOR SPRINT & HURDLE TRAINING (also available on Speed Endurance).
Thursday, May 12, 2011
Championships Training Plan and Thoughts on Coaching/Teaching
The Championship portion of the season requires an honest assessment of each athlete’s level of performance in order to address the areas in most need of specific targeting for the last 2-3 weeks. Analyzing the 200 and 300 meter split times of my 400m runners showed that all the men and women were hitting their target times at 200 and 300 consistently in the last 2 weeks prior to Conference Championships. In order to achieve the desired goal times for 400 and 200 meters and Conference and beyond, Specific Endurance and maintenance of Speed Endurance needed to be the focus of the Training Plan.
Specific Endurance for 400 was addressed utilizing Split 450, 400 and 350 meter runs with Full Recovery. Speed Endurance was addressed utilizing shorter (60-100m) sprints w/full recovery. Attention to block work, explosive strength and elastic strength continued on alternating days. Total volume was reduced by almost 50%.
The results at Conference Trials and Finals (Tu & Fri) were gratifying. The three women 400 runners finished 1,2 and 4 in the 400 and 4,5,6 in the 200 with time improvements over their previous seasonal bests. The two men 400 runners placed 7th and 8th in the final despite going into the trials ranked 13th and 17th out of 18 runners. Both had seasonal bests at 400. The Women’s 4x400 relay defeated the #1 ranked team in Nor Cal to win the Big 8 Conference title while the men placed 6th with a Seasonal Best. The three men 400 hurdlers qualified 1,2 and 4 in the Trials and took 1st and 3rd in the Final. One of the hurdlers tore his groin in practice two days prior to the Finals and could not run. He was the fastest qualifier from the Trials. After recording a Personal Best in the Trials, this was a cruel ending to his JC career. Both the other 400 hurdlers ran Seasonal Bests.
At the NorCal Trials the women qualified for the NorCal Finals at 400 with both running Personal Best times. Both 400 hurdlers qualified for the Final with Personal Bests as well.
Since NorCal Finals are this Saturday, I am confident that the training focus of the post season (last 3 weeks) has resulted in having the four athletes ready for a continuation of improvements in their 400 and 400 hurdle races.
I will be sure to update in the next post. In reflecting on this past season, I have realized some factors that have contributed to the improvements in times and also areas that might need more emphasis in future training plans. Sometimes coaches tend to overlook these factors when trying to develop training plans so I will briefly describe these important factors to consider when developing training plans.
1) Creation of a proper Mind-Set for practice and competitions. This would involve development of two interdependent factors: A) Physical Skill Development and B) Development of Mental Skills (ability to focus). Physical skill development should revolve around the teaching of specific movement patterns while the Mental sills would revolve around creation of task specific cues and positive self-talk to replace the negative self talk that all athletes struggle with.
2) Create a structured routine that starts with general skills and moves to more specific skills in both warm-up and overall training plan.
3) Involve the athletes in your plan. Explain the overall plan and the athlete’s role in getting the most from the plan. Make them responsible for actively learning the skills and understanding the importance that every drill/exercise/workout will play in the development of their fullest performance potential.
4) Learn about the athletes in the program. Coaches need to accept that athletes vary in physiology, psychology, motivation and emotional baggage. What may help motivate or encourage one athlete could adversely affect another.
5) Develop the coaching tools that work for each athlete. This would involve areas such as development of terminology that makes “sense” to each athlete. Finding the “Take Action” or ‘Task Specific Cues” that are specific to the needs/learning environment of each athlete.
My general philosophy is that Coaching/Teaching is a tool that allows a coach to transfer knowledge, guidance and life lessons to athletes while in the process of teaching them all the motor skills and developing their Bio-Motor abilities to the highest level possible.
Coaches can truly provide the pathway for athletes to attain their true potential and goals and maybe, through careful consideration of the individual needs of each athlete, save the athletes from themselves!
Specific Endurance for 400 was addressed utilizing Split 450, 400 and 350 meter runs with Full Recovery. Speed Endurance was addressed utilizing shorter (60-100m) sprints w/full recovery. Attention to block work, explosive strength and elastic strength continued on alternating days. Total volume was reduced by almost 50%.
The results at Conference Trials and Finals (Tu & Fri) were gratifying. The three women 400 runners finished 1,2 and 4 in the 400 and 4,5,6 in the 200 with time improvements over their previous seasonal bests. The two men 400 runners placed 7th and 8th in the final despite going into the trials ranked 13th and 17th out of 18 runners. Both had seasonal bests at 400. The Women’s 4x400 relay defeated the #1 ranked team in Nor Cal to win the Big 8 Conference title while the men placed 6th with a Seasonal Best. The three men 400 hurdlers qualified 1,2 and 4 in the Trials and took 1st and 3rd in the Final. One of the hurdlers tore his groin in practice two days prior to the Finals and could not run. He was the fastest qualifier from the Trials. After recording a Personal Best in the Trials, this was a cruel ending to his JC career. Both the other 400 hurdlers ran Seasonal Bests.
At the NorCal Trials the women qualified for the NorCal Finals at 400 with both running Personal Best times. Both 400 hurdlers qualified for the Final with Personal Bests as well.
Since NorCal Finals are this Saturday, I am confident that the training focus of the post season (last 3 weeks) has resulted in having the four athletes ready for a continuation of improvements in their 400 and 400 hurdle races.
I will be sure to update in the next post. In reflecting on this past season, I have realized some factors that have contributed to the improvements in times and also areas that might need more emphasis in future training plans. Sometimes coaches tend to overlook these factors when trying to develop training plans so I will briefly describe these important factors to consider when developing training plans.
1) Creation of a proper Mind-Set for practice and competitions. This would involve development of two interdependent factors: A) Physical Skill Development and B) Development of Mental Skills (ability to focus). Physical skill development should revolve around the teaching of specific movement patterns while the Mental sills would revolve around creation of task specific cues and positive self-talk to replace the negative self talk that all athletes struggle with.
2) Create a structured routine that starts with general skills and moves to more specific skills in both warm-up and overall training plan.
3) Involve the athletes in your plan. Explain the overall plan and the athlete’s role in getting the most from the plan. Make them responsible for actively learning the skills and understanding the importance that every drill/exercise/workout will play in the development of their fullest performance potential.
4) Learn about the athletes in the program. Coaches need to accept that athletes vary in physiology, psychology, motivation and emotional baggage. What may help motivate or encourage one athlete could adversely affect another.
5) Develop the coaching tools that work for each athlete. This would involve areas such as development of terminology that makes “sense” to each athlete. Finding the “Take Action” or ‘Task Specific Cues” that are specific to the needs/learning environment of each athlete.
My general philosophy is that Coaching/Teaching is a tool that allows a coach to transfer knowledge, guidance and life lessons to athletes while in the process of teaching them all the motor skills and developing their Bio-Motor abilities to the highest level possible.
Coaches can truly provide the pathway for athletes to attain their true potential and goals and maybe, through careful consideration of the individual needs of each athlete, save the athletes from themselves!
Wednesday, April 20, 2011
Four Week Block #3 Overview EMPHASIS= TEACHING, SPEED ENDURANCE, SPEED, STRENGTH & SPECIAL ENDURANCE
After two Four-Week Blocks, an assessment of the training progressions and Competitive Marks Progressions for the Sprint/Hurdle Group showed improvements at 400, 200, 400 Hurdle and 100 meter times. Mechanical assessment showed need for teaching emphasis on “Toe Up” off the track, “Heel Up” under the butt and keeping abs tight and stretched (from ribs to pelvis) to help improve Stretch Reflex of Hip Flexors (resulting in tighter/quicker recovery phase). This was focused on daily in drills and when we did INS-OUTS and Flying 30’s .
Improvements in 400 and 200 times showed definite improvement of Speed Endurance and Specific Endurance. Race Modeling helped with perfecting each phase of the 400 sprint through emphasis on running each phase in a specific pattern in all Race Model efforts. Split 200 and 300 times were taken in all 400 meter races and charted so distribution of efforts in Race Model efforts could be targeted in practice and competitions in the same manner.
Improvements in 200 meter times, especially after prior 400 meter races, was also an indication that Speed Endurance work was succeeding. Race Model efforts with 200 Race Model plans and improvements in Specific Endurance seemed to be the main factor.
Strength and Power levels also improved as evidenced by the increase in loads in both static and explosive lifting exercises. The speed of movement patterns in the explosive lifts was visually apparent even with increased loads.
Training organization for the Third Block (4 Weeks) centered on the core philosophy that development of Speed, Power, Speed Endurance and Specific Endurance be the primary focus. Since these qualities are all specific to the sprint/hurdle event demands, their continued improvement is dependent upon stimulating further adaptations involved in neural recruitment, rate coding and synchronization patterns. These adaptations are dependent on a training plan integrating Accelerative Power, Absolute Speed, Speed Endurance, Power, Elastic Strength and Absolute Strength at ratios and volumes appropriate for further adaptation of the athletes while also integrating the Specific Endurance necessary to the 400 needs of the majority of the sprinters/hurdlers in the group.
Balancing the amount of Neuromuscular Work and Metabolic Work was of primary importance to prevent residual fatigue that can occur with training and competitions over a 12 week period. Trying to adjust the 60%-40% Speed to Speed End./Special Endurance ratio of the first Four Week Block to around 40%-60% by the end of the second Four Week Block seemed to work well for a group that is made up of primarily 400-200 runners and 400 hurdlers.
Attention to Aggregate Intensities was of utmost importance in trying to manage the high intensities used during the competitive season. Aggregate Intensity levels are the sum of specific training intensities PLUS the travel and competitions. Being on the road each Saturday and spending 12 hours traveling and competing creates a need to adjust training loads to allow for adaptations and full recovery between stressors to occur. This necessitates using more General Training modalities and less high intensity work in a weekly alternating plan that uses Competitive Performances as indicators of more recovery type modalities.
Incorporation of more General Training Modalities was a key addition to the training in the late Second and Third Four Week Block Plans. These included Med Ball work, Dynamic Mobility work, Ext. and Int. Tempo Work, etc. to complement the high intensity work (lifting, speed, speed endurance, Race Model efforts) when and where it was needed.
Marks Progressions from the first competition to the present for those athletes who have trained consistently without breaks (slight injuries, spring break, tests, etc.) have shown a gradual and steady improvement. Examples of these appear below.
Men 400 Hurdlers: A) 59.13 > 56.76 w/ flat 400..53.83 >52.50
B) Injured first 4 weeks and ran 53.63 400 >51.95, then 57.81 400h >57.19
Women 400: A) 61.65 > 57.50
B) 63.20 > 58.78
C) 61.60 > 58.97
Women 200: A) 27.28 > 26.09
B) 28.20 > 26.13
C) 27.25 > 26.17
Men 400: A) 54.23 > 51.17
B) 53.68 Inj. 3 weeks > 52.50
Men 200: A) 23.79 > 22.91
B) 23.48 Inj. > 22.54
C) 23.65,> 23.59
Women’s 4 x 400: 4:19.60-4:05.66, 4:03.41, 4:02.34, 3:59.81, 3:57.13
Men’s 4 x 400: 329.20, 3:30.91, 3:28.54, 3:28.12, 3:27.76, 3:26.21
The above are examples of progressions through 7 meets for the student athletes I work with. Training plan design, following the organization of training for Neuromuscular and Metabolic Bio- Motor Abilities discussed at the beginning of this post should be targeted for the specific individuals in each program.
Next post will discuss Championship (Conference, NorCal Trials, NorCal Finals and State Meet) period and special considerations for training through those meets.
Improvements in 400 and 200 times showed definite improvement of Speed Endurance and Specific Endurance. Race Modeling helped with perfecting each phase of the 400 sprint through emphasis on running each phase in a specific pattern in all Race Model efforts. Split 200 and 300 times were taken in all 400 meter races and charted so distribution of efforts in Race Model efforts could be targeted in practice and competitions in the same manner.
Improvements in 200 meter times, especially after prior 400 meter races, was also an indication that Speed Endurance work was succeeding. Race Model efforts with 200 Race Model plans and improvements in Specific Endurance seemed to be the main factor.
Strength and Power levels also improved as evidenced by the increase in loads in both static and explosive lifting exercises. The speed of movement patterns in the explosive lifts was visually apparent even with increased loads.
Training organization for the Third Block (4 Weeks) centered on the core philosophy that development of Speed, Power, Speed Endurance and Specific Endurance be the primary focus. Since these qualities are all specific to the sprint/hurdle event demands, their continued improvement is dependent upon stimulating further adaptations involved in neural recruitment, rate coding and synchronization patterns. These adaptations are dependent on a training plan integrating Accelerative Power, Absolute Speed, Speed Endurance, Power, Elastic Strength and Absolute Strength at ratios and volumes appropriate for further adaptation of the athletes while also integrating the Specific Endurance necessary to the 400 needs of the majority of the sprinters/hurdlers in the group.
Balancing the amount of Neuromuscular Work and Metabolic Work was of primary importance to prevent residual fatigue that can occur with training and competitions over a 12 week period. Trying to adjust the 60%-40% Speed to Speed End./Special Endurance ratio of the first Four Week Block to around 40%-60% by the end of the second Four Week Block seemed to work well for a group that is made up of primarily 400-200 runners and 400 hurdlers.
Attention to Aggregate Intensities was of utmost importance in trying to manage the high intensities used during the competitive season. Aggregate Intensity levels are the sum of specific training intensities PLUS the travel and competitions. Being on the road each Saturday and spending 12 hours traveling and competing creates a need to adjust training loads to allow for adaptations and full recovery between stressors to occur. This necessitates using more General Training modalities and less high intensity work in a weekly alternating plan that uses Competitive Performances as indicators of more recovery type modalities.
Incorporation of more General Training Modalities was a key addition to the training in the late Second and Third Four Week Block Plans. These included Med Ball work, Dynamic Mobility work, Ext. and Int. Tempo Work, etc. to complement the high intensity work (lifting, speed, speed endurance, Race Model efforts) when and where it was needed.
Marks Progressions from the first competition to the present for those athletes who have trained consistently without breaks (slight injuries, spring break, tests, etc.) have shown a gradual and steady improvement. Examples of these appear below.
Men 400 Hurdlers: A) 59.13 > 56.76 w/ flat 400..53.83 >52.50
B) Injured first 4 weeks and ran 53.63 400 >51.95, then 57.81 400h >57.19
Women 400: A) 61.65 > 57.50
B) 63.20 > 58.78
C) 61.60 > 58.97
Women 200: A) 27.28 > 26.09
B) 28.20 > 26.13
C) 27.25 > 26.17
Men 400: A) 54.23 > 51.17
B) 53.68 Inj. 3 weeks > 52.50
Men 200: A) 23.79 > 22.91
B) 23.48 Inj. > 22.54
C) 23.65,> 23.59
Women’s 4 x 400: 4:19.60-4:05.66, 4:03.41, 4:02.34, 3:59.81, 3:57.13
Men’s 4 x 400: 329.20, 3:30.91, 3:28.54, 3:28.12, 3:27.76, 3:26.21
The above are examples of progressions through 7 meets for the student athletes I work with. Training plan design, following the organization of training for Neuromuscular and Metabolic Bio- Motor Abilities discussed at the beginning of this post should be targeted for the specific individuals in each program.
Next post will discuss Championship (Conference, NorCal Trials, NorCal Finals and State Meet) period and special considerations for training through those meets.
Tuesday, April 12, 2011
Four Week Block #2 Wk.1-4: EMPHASIS= TEACHING, SPEED ENDURANCE, SPEED, STRENGTH & SPECIAL ENDURANCE
During the second Four Week Block, the most important increases in loads were those used on Tuesdays and Thursdays.
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 Thursdays of Block Two. Thursdays were used for
Race Model efforts that bridged both Speed Endurance (7 seconds to 15 seconds) and Special Endurance I (also called Specific Endurance) which utilizes Race Model efforts of 15” up to 40” with Full or almost Full Recovery. Tuesdays focused on Special Endurance II Race Model efforts (40” and higher) with IntensiveTempo (75%-90%) to supplement the total volume because of the inability of the athletes to handle 95% Race Model efforts at a Volume conducive to the type of Lactic Acid Tolerance adaptation that I was looking for. Thursdays followed this same type of thinking as Tempo was used to supplement the volume of work needed beyond what they could handle at true Race Model type efforts.
Thursdays: Weeks 1-4 of Block Two
Thursday #1: SPECIAL ENDURANCE I, SPEED ENDURANCE AND TEMPO MIX: 255m Race Model (hurdlers over 7 hurdles) w/12’, 1 x 150 Race Model (hurdlers over 3h) w/ 10’, 4 x 200 w/3-4’ Intensive Tempo in flats.
Thursday #2: SPECIAL ENDURANCE 1, II AND TEMPO: Rain and Wind caused the workout (220m RM, 180m RM, 150m RM) to be switched to 6 x 200 Intensive Tempo (80-85% of 400 Best) w/ 4-5’.
Thursday #3: Tempo Work (light) due to Meet on Friday (next day) but need to get some Endurance work in. 3 x 200 Int. Tempo w/5’.
Thursday #4: SPECIAL ENDURANCE I , SPEED, TEMPO MIX: 2 x 30m from 3 pt. Start w/2’ & 5’. 1 x 255 (hurdlers over 7h) w/ 12’, 2 x 30m w/ 2’ & 4’, 3 x 200 Ext. Tempo (70-75% of 400 best) w/ 2-3’.
Next Post will feature Block Three over-view with actual Performance changes from Block One to Block Two and Three.
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 Thursdays of Block Two. Thursdays were used for
Race Model efforts that bridged both Speed Endurance (7 seconds to 15 seconds) and Special Endurance I (also called Specific Endurance) which utilizes Race Model efforts of 15” up to 40” with Full or almost Full Recovery. Tuesdays focused on Special Endurance II Race Model efforts (40” and higher) with IntensiveTempo (75%-90%) to supplement the total volume because of the inability of the athletes to handle 95% Race Model efforts at a Volume conducive to the type of Lactic Acid Tolerance adaptation that I was looking for. Thursdays followed this same type of thinking as Tempo was used to supplement the volume of work needed beyond what they could handle at true Race Model type efforts.
Thursdays: Weeks 1-4 of Block Two
Thursday #1: SPECIAL ENDURANCE I, SPEED ENDURANCE AND TEMPO MIX: 255m Race Model (hurdlers over 7 hurdles) w/12’, 1 x 150 Race Model (hurdlers over 3h) w/ 10’, 4 x 200 w/3-4’ Intensive Tempo in flats.
Thursday #2: SPECIAL ENDURANCE 1, II AND TEMPO: Rain and Wind caused the workout (220m RM, 180m RM, 150m RM) to be switched to 6 x 200 Intensive Tempo (80-85% of 400 Best) w/ 4-5’.
Thursday #3: Tempo Work (light) due to Meet on Friday (next day) but need to get some Endurance work in. 3 x 200 Int. Tempo w/5’.
Thursday #4: SPECIAL ENDURANCE I , SPEED, TEMPO MIX: 2 x 30m from 3 pt. Start w/2’ & 5’. 1 x 255 (hurdlers over 7h) w/ 12’, 2 x 30m w/ 2’ & 4’, 3 x 200 Ext. Tempo (70-75% of 400 best) w/ 2-3’.
Next Post will feature Block Three over-view with actual Performance changes from Block One to Block Two and Three.
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