Training Plan Design for Emergency Situations!

GETTING STARTED: EMPHASIS PLACED ON TEACHING

All training programs should begin with the teaching of the basic skills to be performed and the Sprint/Hurdle events are no exception. Teaching proper mechanics with sprint/hurdle drills must take precedent at the beginning of a training program. The warm-up itself, especially with untrained athletes, is used as both a platform for teaching the sprint/hurdle mechanics through drills and as a method of conditioning. Therefore, the Warm-up is the most important variable to consider when starting any training program. Below is the Week One Warm-up plan for my sprinters and hurdlers here at SRJC. (Jan. 24-30).

Monday/Wednesday/Friday Warmup (Short Speed Emphasis Days)

Begin with 2 laps of running with acceleration on backstretch of each lap.
Sprint Drills
“A” Skips 2 x 40m
High Knee Running 2 x 30m
Right Fast Leg 2 x 40m
Left Fast Leg 2 x 40m
Alternate Fast Leg 2 x 40m
Butt Kickers 2 x 20m
Side Hurdle Hops 2 x 5 >Sprinters
“ABC” Skips 2 x 15m > Hurdlers
Mobility Drills
Trail Leg Wall Drill 1 x 10 each leg > Hurdlers
Lead Leg Plow 1 x 10 each leg
Prone Glute Raise 1 x 10 each leg (glute activation exercise)
Scorpions 1 x 5 each side
Hurdle Seat Change 1 x 5 each side
Superman 1 x 10
Front Leg Swings 1 x 10 each

Build-ups 2 x 60m w/ 20m accel, 20m quick touch, 20m relax/maintain > Sprinters
Rhythm Drill 2 x 60m over hurdles at 20, 40, 60m > Hurdlers

Emphasis on the above Warm-up was on teaching through use of verbal cue words and constant assessment and correction through each drill. Mobility and Dynamic Flexibility drills with Glute and Hamstring Activation exercises are also a major teaching emphasis and a lot of attention is placed to proper supervision of these activator exercises included in the warm-up.

The base for Speed is Speed. Therefore, short speed work is presented immediately. Two Neural days, where Short Speed and Sprint Mechanics are emphasized are also good days to work on Strength/Power Development after the Speed training. Mondays and Wednesdays worked best for this type of training. Obviously the volume is kept low in order to allow for 95-100% effort in the short speed work. Rests are longer than normal to allow for lack of preparation.

Tuesdays and Thursdays were used to emphasize Energy System training. Since there was no Fall, Winter or Pre-Season Preparation at all, I decided to start with one day of Short Tempo Work (100’s, 150’s, 200’s at 80% of 200 speed) and one day of Long Tempo Work (250, 300, 350, 400 at 70-75% of 400 speed) done on Energy System Days (Tu & Th).

The lack of fitness for all the athletes indicated that the percentages above, with rest periods allowing just enough recovery to keep the repetitions within the 70-80% ranges, were necessary to provide the foundation for a transition to Intensive Tempo work within 2-3 weeks. The short time frame for preparing the athletes to switch to Intensive Tempo and, then to Race Model type work was necessary due to the fact that our first meet was at the end of the fourth week of training!

Another concern was adjusting training to coincide with competitions that are scheduled on either Fridays or Saturdays. Using training weeks 1-4 as a foundation for starting Extensive Tempo/ Race Model efforts in the second Four Week Block allowed for more time to teach starts, drills, etc. and also for physical adaptations to the stresses of training. The second Four Week Block emphasizes Race Model type efforts with a mix of Tempo Endurance so as to get the needed endurance type training volumes. but w/ less total intensity training per day. The first 4 meets, coinciding with the second 4 Week Block, would be used as (Speed/Speed Endurance) training sessions to allow for more total volume at high intensity by being distributed over 3 week days rather than 2. Although not a situation common to Junior College athletes, it is something that weighed heavily into the Training Design Plan.

Next week I will post the first 2 Four Week Blocks so that the information in this post will have some clarity as to dividing the training methods (Speed, Speed Endurance, Special Endurance, Strength (Max, Elastic and Explosive) up so that each area can be addressed in various ways over the course of the Four Week Block while providing time for teaching of skills and mechanics necessary to sprint/hurdle performance.

Let me know any of your thoughts on planning the most comprehensive training plan under such tight time and fitness constraints.

What do you do when hired two days before classes start?

It has been a long time since I last posted! While preparing a list of Training Design elements to cover in the blog I became involved in the interview process for a Junior College Track Coaching position. The process took over a month and I was hired two days before classes started. I didn't have keys nor email for a little more than a week. But, the real challenge was the cold, hard fact that the athletes at the JC did not have Fall Conditioning of any sort nor had they had the usual Two Week Conditioning period prior to the start of the Spring Semester. So, after many years of utilizing Fall Prep and (Winter) Special Prep as a foundation of instruction and physical preparation upon which my student athletes would build their competitive season, I found I was in the exact same position as many of the high school coaches I hear from. Maybe worse, as the student athletes did not even have their eligibility forms completed nor physical exams or training room clearance on the first week of classes. So, with our Conference Championship Trials on the 27th of April, I began my challenge of designing the training for sprinters and hurdlers...on the fly.

I thought it would be of interest, since all coaches must deal with their own environmental challenges, to post examples of training weeks I designed for athletes with no preparation and a lack of "proper" knowledge and skill in regards to sprint and hurdle drills and technique.

In addition, I thought it might be useful for some to post weekly training plans that I am devising for a Master's competitor who wants to run the 400 Hurdles at the World Master's Championships this July in Sacramento.  In addition to owning his own business, he also is a Head HS Track and Field Coach for both boys and girls, coaches his sons and daughter in youth sports and does a lot of traveling. Did I forget to say he has not run 400 hurdles and is 41 years old? All these factors are important to the design process as is constant communication and feedback.

Each week I will cover one week from each of my design challenges, starting with the first week of each in hopes that those of you out there needing some examples for your "design challenges" may find them helpful.

Before I begin sharing the Training Weeks in the next post, I am ending this post with a simple, yet effective Strength/Power Training Plan for a Master's Sprinter who emailed me recently. He was looking for more than just light weight and general strength exercises and felt Olympic/Power lifts  would enable him to improve. As with any Master's competitor with a general strength background over many years, the key is to provide exercises that cover the specific types of strength/power necessary for sprints. Mixing and properly rotating Maximum Strength, Elastic Strength and Explosive Strength exercises allows for training that encompasses the widest use of the Force-Velocity Curve. In addition, covering all the critical strength components while also doing sprint training, has to be done in a manner that respects the time limitations of Master's athletes. Using only the most relevant exercises and pairing them up with short-speed (block starts, accelerations, etc.) days allows for a training plan that is doable and, over time, hits all the strength/power components critical to sprint speed improvement. Below is a copy of what I sent to the Master's sprinter. The Four Week Block should be used in cyclic fashion and adjusted each cycle so the weights used are dictated by the number of reps recommended for that day.

WEEK ONE:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x OHB Tosses with MB before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Half-Squats (close to 90 degrees) 3 x 8-12 w/ wt. you can get 3x10 with but not 3 x 12. Once you get 12 reps on all 3 sets, you need to add wt. Counter Movement Box Hops: 3 x 3 Alternate with Squats.

Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).

WEEK TWO:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x TUCK JUMPS before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
JUMP Squats 3 x 6 w/ wt. you can get off the ground w/ and triple-flex for landing. If wt. is too light it will fly up off shoulders, if too heavy, you won't get high enough off ground to flex for landing. Upon landing, straighten up first and get under control for next quick drop and explosive upward blast of hips (more like Cluster sets with the pause after each landing to prepare for the next descent). Static Box Hops: 3 x 3 Alternate with Squats.

Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).


Clean Pulls w/ Jump: 4 x 2 with weight that allows for lift off from the platform after total hip extension and shrug. Do not bend elbows and keep weight close to body as possible. Drop bar and then re-set for second rep so each rep is as explosive as possible. REst some after each Box Hop set. Static Box Hops 3 x 3 alternated with Deadlifts.

WEEK THREE:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x OHB MB Tosses before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Quarter Squats 4 x 3-4 w/ heavy wt. that would not allow more than 5 reps on any set. No greater than 40-60 degree bend at knee. Counter Movement Box Hops: 3 x 3 Alternate with Squats.

Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).


Clean Deadlifts: 4 x 2 with heavy weight done from the floor only. Weight should be one that won't allow for more than 3 reps on any set. Static Box Hops 3 x 3 alternated with Deadlifts.

WEEK FOUR:
Day One: Done on Short Speed/Start or Acceleration track work day. On the track: do 2 x Tuck Jumps before each set of starts, accelerations, etc. but no more than 3 x 2.
Weight Room:
Speed Squats 3 x 8 at a weight about 60% of weight used for Heavy Squats. Starting position would have hips and knees slightly flexed. Start by dropping from this position to the same butt height used for CM Box Jumps and upon hitting that angle you would explosively change to upward lift but only to slightly flexed hip and knee position so you can go up and down (with weight staying on heels mostly) as fast as possible for 8 reps. You can use a box or bench to slightly touch and time each set of eight reps. No greater than 40-60 degree bend at knee. Static Box Hops: 3 x 3 Alternate with Squats.

Day Two: Done on the second, short-speed (or Recovery/Tempo Day if no second Speed Day).


Clean Pulls w/Shrug,Elbow Bend and Jump: 4 x 3 with lighter weight than that used for Clean Pulls w/Jump so you can shrug with elbow bend, keep bar close to body and leave the platform higher than Clean Pulls w/Jump (week two). Counter Movement Box Hops 3 x 3 alternated with Deadlifts.

Transforming Training Philosophy into Training Plans

 

In my last article on this Blog, I put forth the idea that coaches/athletes should develop a Training Philosophy that is both Science-Based and creative.

I discussed four key factors in developing a foundation upon which a sound Training Philosophy should be based. Once coaches have developed a basic understanding of the  1) Physical, 2) Technical, 3) Tactical and 4) Psychological factors needed to develop solid training plans, they can readily apply that knowledge to developing a wide variety of training plans for many events.

 Making a list of factors that are needed to pursue the limits of performance for a specific individual will allow a coach or athlete to construct a Training Plan that will be realistic, individually focused and flexible enough for the lifestyle of the individual.

Those who coach (or aspire to coach) a variety of events must develop more extensive backgrounds in Physical and Technical areas to be able to call upon proven training methods and technique associated with the various event groups. However, the background information for the Tactical and Psychological factors can be very similar within the various events.

The list of physical factors needed would vary, according to the specific event area of each athlete. In addition, the Training Age of each athlete, even within the same event area, would be another factor to consider when developing training plans that are relative to the needs of individuals.

A good example of varying Physical Factors between events can be seen when considering desirable Training Adaptations for Sprinters/Hurdlers in relation to Distance/Middle Distance runners.

Training Methods related to the training of Sprinters/Hurdlers should involve a working  knowledge of the following energy systems: Speed (both Anaerobic Short Speed AND Glycolytic Short Speed), Speed Endurance, Long Speed Endurance and Special Endurance while Training Methods related to the training of Distance and Middle Distance Runners requires knowledge of Oxidative or Aerobic energy systems. 

For instance, it would be desirable for Sprinters/Hurdlers to have a training plan capable of improving sprinting efficiency in the fatigue state. This would necessitate the use of training methods proven to develop a high degree of Lactate Tolerance.  However, while Middle Distance Runners would likely benefit from higher Lactate Tolerance, both Distance and Middle Distance Runners would be more concerned with increasing their OBLA (Onset of Blood Lactate) levels.

An example list of factors needed to physically develop sprinters/hurdlers would look something like the list below with order of importance based on Training Age of the individual

 .

                                    Physical Qualities to be Developed for Sprint/Hurdle Athletes

* Maximum Strength (especially Beginning Athletes)

*  Speed

* Explosive Strength & Power (especially Intermediate/Advanced Athletes)

*  Elastic Strength

* Speed Endurance

* Long Speed Endurance

*  Postural/Core Strength and Muscular Balance

*  Mobility/Flexibility

Physical factors needed to physically develop Distance/Middle Distance Runners, with some similar areas, appears below.

                        Physical Qualities to be Developed for Middle Distance/Distance Athletes

* MaxVo2/Oxidative Development

* Mix of Fast Glycolysis + Oxidative Energy Systems

* OBLA Development

* Speed

* Postural/Core Strength and Muscular Balance

* Mobility/Flexibility

* Maximum Strength (functional)

* Elastic Strength

HOWEVER, an example list of factors needed to technically develop sprinters/hurdlers could also be utilized for Distance/Middle Distance Runners. The specific Bio-Mechanics would vary from sprinter to hurdler to middle distance to distance runner BUT should address all the factors below for the specific event type.

                                    Technical Qualities to be Developed

* Movement Pattern Specificity

*  Speed of Movement Specific Movement Pattern

*  Range of Movement and relevant force production

*  Types of muscle actions (concentric, eccentric, SSC, etc.)

*  Force magnitude of movements (average and peak forces)

*  Body position factors

There is no limit to the areas to be considered when exploring all the physical factors that can affect performance of the various events. Some, like Nutrition, Stress Reduction, Recovery/Regeneration, etc. can also be major contributors to the Physical Training side of Training Design.

No matter how many training factors are listed (to adequately develop the desirable physical and technical adaptations), there must be a Design Method Template with which to organize and prioritize the training within the Training Year.

The next Blog entry will be devoted to the TACTICAL factors of Training Plan Design and the use of Cyclic Program Structures that have been found to be successful for the various track and field events and/or Beginning, Intermediate or Advanced athletes.

            “Finding is reserved for those that search.”---Unknown

Development of Training Philosophy: Factors for Consideration

 

Training, as defined by Principles of Sports Training (Harre, D., GDR: Sportverlag, 1982), is the process of preparing an athlete physically, technically, tactically, psychologically and theoretically for the highest levels of performance.

The development of a personal Training Philosophy should include most, or all, of the above performance factors. Making a list of factors that are needed to pursue the limits of performance for a specific individual will allow a coach or athlete to construct a Training Plan that will be realistic, individually focused and flexible enough for the lifestyle of the individual.

As stated in the last Blog (Developing a Training Philosophy); only with a sound background in biomechanics and physiology can each coach construct “realistic” training plans that are compatible with each of their athlete’s physiological and psychological needs.

It is, therefore, important that each coach/athlete make a list of all the physical, tractical and technical (biomechanical) principles that need to be included in developing a training plan that will endeavor to elevate each athlete to his/her highest level of performance.

The list of physical factors needed would vary, according to the specific event area of each athlete. In addition, the Training Age of each athlete, even within the same event area, would be another factor to consider when developing training plans that are relative to the needs of individuals.

An example list of factors needed to physically develop sprinters/hurdlers would look something like the following:

                                    Physical Qualities to be Developed for Sprint/Hurdle Athletes

*  Explosive Strength & Power

*  Speed

* Speed Endurance

* Maximum Functional Strength

*  Postural/Core Strength and Muscular Balance

*  Mobility/Flexibility

                                               

An example list of factors needed to technically develop sprinters/hurdlers would look something like the following:

                                    Technical Qualities to be Developed for Sprint/Hurdle Athletes

*  Movement Pattern Specificity

*  Speed of Movement Specific Movement Pattern

*  Range of Movement and relevant force production

*  Types of muscle actions (concentric, eccentric, SSC, etc.)

*  Force magnitude of movements (average and peak forces)

*  Body position factors

An example list of factors needed to tactically develop training plans for sprinters/hurdlers would look something like this:

Tactical Guidelines for Development of Training Plans for Sprint/Hurdle Athletes

*  Adoption of Basic, Intermediate and Advanced Strategies to meet Training Age needs

*  Selection of Periodized Plan to address Basic, Intermediate or Advanced athlete needs

*  Frequent testing of Performance Variables (speed, strength, explosive strength, speed endurance)

* Traditional Periodization w/teaching emphasis for Beginning athletes

*  Summated microcycle plans for Intermediate and Advanced athletes

The examples presented above are not extensive by any means but should provide the coach/athlete with a good idea of some of the factors that must be addressed in successful training plan design.

The biggest challenge for most coaches is to develop sound training plan designs for Beginning, Intermediate and Advanced athletes that will work within the time and facility constraints that are relative to their programs.

Once coaches have researched the basic principles involved in physical, technical and tactical preparation of athletes, they will be better able to use their CREATIVITY to weave these factors into training plans that are relative to their athletes and specific training environments. Through experimentation with sound training principles coaches empower themselves to become true artists of the sport by taking a batch of workouts and turning them into a well-woven, flexible and individualized training philosophy that best meets the needs of each individual athlete.

            “Experience is a hard teacher because she gives the test first and the lessons afterwards.”--Unknown

                                    Recommended Reading List

The Mechanics of Sprinting and Hurdling, Dr. Ralph Mann, Phd.; self published, 2007.

The Science of Hurdling, Brent McFarlane, Canadian Track and Field Association, 1984.

Strength and Power in Sport,  P.V. Komi, IOC Medical Commission, 1992.

Principles & Practice of Resistance Training, Mike Stone, Meg Stone and Bill Sands, Human Kinetics, 2007.

Strength and Power for Maximum Speed, Jim Hiserman, SpeedEndurance.com, 2010.

A Program Design Method for Sprint and Hurdle Training,  Jim Hiserman, SpeedEndurance.com, 2008.

Developing a Sound Training Philosophy

October and November are the months most commonly associated with the starting of the Preparation Periods for World Class Sprinters and Hurdlers. In the past few weeks I have looked at the types of training methods employed by several World Class track athletes. Through the use of Twitter and Blogs, one can access the training of many of the most successful athletes. For instance, while Trey Hardee has just finished his first month of General Prep, LoLo Jones has just begun her first week of training. Many of the coaches I work with ask about specific training ideas they got from reading what the athletes like LoLo and Trey are doing.

My answer always comes in the form of another question; What is your training philosophy?  As Coach Dan Pfaff has stated, “You can’t take the bits and pieces you like from different training programs, then throw them together and expect this to work for you”. The best plans are those that are realistic, suited to the individual, flexible and based on sound physiological and psychological principles. Learning to develop one’s own philosophy of Training Plan Design is both doable and most effective. It was once said that “Experience is a hard teacher because she gives the test first and the lessons afterwards.”

In order to develop a sound Training Philosophy for one’s self or his/her athletes it is essential to develop the greatest background in training physiology and planning methodology. A thorough understanding of biomechanics, training physiology  and types of planning can be found from a variety of sources. Only with a sound background in biomechanics and physiology can each coach construct “realistic” training plans that are compatible with each of their athlete’s physiological and psychological needs.

For instance, it is the philosophy of Glen Mills (aka Usain’s coach) that Speed Endurance and pure Speed  should be developed concurrently and  coaches should strive for a balance of the two. Because of this philosophy, Coach Mills’ plans require a greater amount of recovery to be planned into and between training sessions.

One observation that I have made from examining the training plans of many high school and college coaches is the absence of pure speed and maximum strength from their Preparation Period.  This is incompatible with the principles of training physiology aimed at the development of maximum speed. 

Dr. Ralph Mann, in his 2008 interview on PreraceJitters.com, stated; “Since  it has become evident that the development of explosive strength and the proper mechanics to deliver the power are the two most critical factors in sprint performance, ignoring either will guarantee that the athelete will not achieve their performance potential.”

Bruce Lee has two quotes that I have found as useful motivation for furthering knowledge: 

            “Use that which works, and take it from any place you can find it.”

            “Be self aware, rather than a repetitious robot.”

To acquire the greatest background for “what works” in the development of maximum and explosive strength, proper sprint biomechanics and sound planning techniques, the following reading list can open the doors to creating a training philosophy that can be realistic, individually focused and flexible.

            “If you realize that all things change, there is nothing you will try and hold on to.”--Lao Tzu

                                    Recommended Reading List

The Mechanics of Sprinting and Hurdling, Dr. Ralph Mann, Phd.; self published, 2007.

The Science of Hurdling, Brent McFarlane, Canadian Track and Field Association, 1984.

Strength and Power in Sport,  P.V. Komi, IOC Medical Commission, 1992.

Principles & Practice of Resistance Training, Mike Stone, Meg Stone and Bill Sands, Human Kinetics, 2007.

Strength and Power for Maximum Speed, Jim Hiserman, SpeedEndurance.com, 2010.

A Program Design Method for Sprint and Hurdle Training,  Jim Hiserman, SpeedEndurance.com, 2008.