Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University

Save this PDF as:

Size: px
Start display at page:

Download "Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University"

Transcription

1 Training the 400m Sprinter Steve Blocker Head Track Coach Emporia State University

2 What We Will Cover Philosophy/Training Theory Basic Requirements what to look for Workouts Training Videos What I have learned Questions

3 In A Perfect World We are working with ideal weather conditions Facilities available (weather) Athletes are varsity level

4 Philosophy of Training 400m is a dynamic SPEED/Speed Endurance event Hops/skips/bounds/WEIGHT ROOM Sprint fast to be fast Develop acceleration then max velocity speed PROGRESSIONS ARE IMPORTANT

5 Philosophy Mentors Doug Case/Joey Woody Other influences shoulders to lean on

6 Basic Requirements Good sprint speed Highly motivated/competitor Ability to endure discomfort Building team around 400m runner Set standards not everyone can do this event

7 Training Theory Determine Limiting Factors Speed/speed endurance Relative Strength apply big force in small time (weight room) Mental strength build workouts with a sense of accomplishment measured workouts Leave something in the tank

8 Training Theory Strength Improve Maximal Strength hamstrings & gluteals (hip extensors) Back Squat, Romanian Deadlift, Walking Lunges Core work hanging leg raises or cycles Bounding, skipping, jumping exercises Circuits if necessary but lift heavy

9 Training Theory Strength Developing strength is crucial stronger athlete will win! Confidence Science Force output relative to bodyweight Ground based multiple joint exercises

10 Training Theory Strength First 2 3 weeks Gen. Prep Emphasize technique low weight high vol. 3x10 Back Squat 3x10 Push Press 3x10 Hamstring Curls Any auxiliary lifts 15 minutes Prepare the body Gradual increases in load

11 Training Theory Strength ~3 weeks moderate intensity & volume Day 1/Week 1: Squat 70% Push Press 70% Step ups 3x9 Add 15lbs each week for 3 weeks Pull ups and hanging leg raises on opposite days Day 2/Week 1: Squat 75% RDL 4x7 Add 15lbs each week for 3 weeks Train Weight Room after track workout Do not train legs/hamstrings hard day before speed work

12 Training Theory Strength Intensity Cycle ~2 Weeks Day 1/Week 1: Squat 80% last 60% emphasize speed Push Jerk Behind Neck 80% Step ups 3x5 explode up Add 10lbs each week for 2 weeks Intensity Cycle Day 2/Week 1: Power Clean 85% last 80% emphasize speed Bent Over Barbell Row 3x10

13 Track Workouts Simulators Progressive Overload 4 sets of 200/200 w/60s & 4 min RI Men: 32/32 30/30 28/28 27/27 Women: 36/36 34/34 32/32 29/29 ~4 weeks Volume remains/rest remains/speed Increases

14 Track Workouts 4 sets of 200/200 w/60s & 4 min RI Men: 32/32 30/30 28/28 27/27 Women: 36/36 34/34 32/32 29/29 ~4 weeks Week 1 3 sets Week 2 3 sets w/faster pace Week 3

15 Early Season Focus Conditioning/Injury Prevention Practice sprinting fast all year! Begin acceleration training 0 30m Each workout should have a major focus teach athletes about the event

16 Early Season/General Prep Monday Tuesday Wednesday Thursday Friday Saturday Speed/Tech. Daily Goal: Develop Acceleration From Push Up Start 4x10m 3 4x15m Skipping & Bounding Progressions Rhythm Daily Goal: Conditioning/ eliminate stuttering 2x4x200 Walk back rest M: 30s W: 34s Circuit Day Daily Goal: Recovery Include Hurdle Mobility Get creative!! Speed/Tech Repeat Day 1 Develop continuity Add 5m from Day 1 Rhythm Daily Goal: Intro 400m simulator 3x2x200 60s/4min RI M: 30/30 28/28 27/gut W: 36/36 33/33 30/gut Condition 10x 100m Hills on own Power Clean: Back Squat: RDL: Core Work /Stretch Upper Body Weight Training Clean Pulls: Back Squat: RDL: Upper Body Weight Training

17 Mid Season Monday Tuesday Wednesday Thursday Friday Weekend Daily Goal: Speed Block Work4x100 hand offs Plyometrics Daily Goal: Rhythm 8x200 Rest 2 3min M: 28 W: 32 Daily Goal: Speed Endurance Simulators 3x200/200 30s b/w reps Full recovery b/w sets M: 30/30 27/27 24/25 W:34/34 30/30 27/29 Last set in spikes Daily Goal: Recovery Pre Meet Daily Goal: Meet Day Active Rest Hills / Jog / Rec Power Clean: 85% Back Squat: 3x3 85% RDL/Leg Curls: Core Work /Stretch Clean Pulls: 85% Pause Squat: 60% Push Jerk Upper Body Lift * Complex / Decreasing Wt

18 Workouts Late Season Decrease in volume Focus on quality vs. quantity Less emphasis on squats More emphasis on bar speed Trying to sharpen the knife.

19 Workouts Championship Season Monday Tuesday Wednesday Thursday Friday Weekend Daily Goal: Speed Accels 4x100 hand offs Plyometrics (Reduce volume ~ 25%) Daily Goal: Rhythm 6 8x200m Walk back rest M: 27 W: 30 Daily Goal: Speed End. Simulators 1x200/200 M:28/30 W:32/30 1x200 M:23 W:27 1x200/100 M:23/25 W:27/29 Or Race Pace Spikes last 2 sets 30s b/w reps Full recovery b/w sets Daily Goal: Recovery Pre Meet Daily Goal: Meet Day Rock n Roll Active Rest Hills / Jog / Rec Hang Clean: 85% Pause Squat: 60% Core Work /Stretch Clean Pulls: 85% Push Jerk Upper Body Lift * Complex / Decreasing Wt * Complex / Decreasing Wt

20 Imperfect World Sample Indoor Workouts Lactic Acid Stacking Circuits 4x4x40m (jog back rest) Hurdle Hops / Wall Smashers Partner Sprints 5x35m sprints jog back w/o rest Approx. 2 min. or less to finish Who can finish the fastest???

21 Imperfect World Warm Up indoors 4x35m 1x300 2x35m 1x200/200 Come back inside for rest if necessary

22 Sample Indoor Workout Videos

23 Summary Develop Speed & Speed Endurance Mental Strength! PROGRESSIONS Finish on measureable reps

24 Summary Go with your gut Don t fall for flashy workouts no magic bullet Regenerate & rest

25 References & Good Reads The Mechanics of Athletics Dyson Power Associations With Running Speed Triplett, Erickson & McBride Strength& Conditioning Journal NSCA Key Concepts Elite Edition Charlie Francis High Powered Plyometrics Radcliffe & Farentinos

26 Questions Office:

A 16 week training plan for a sprinter

A 16 week training plan for a sprinter A 16 week training plan for a sprinter Written by Andrew Maclennan www.getfastandstrong.com/ Please see the outlined programs below. They make up a 16 week block of training. The 16 weeks is divided up

More information

FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1

FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1 FOOTBALL ATHLETICS COVPAGE F O O T B A L L S T R E N G T H & C O N D I T I O N I N G Page 1 OffSeason Football Football Off-Season 4 Day Push-Pull Split Training Routine Monday Tuesday Wednesday Thursday

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday

More information

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes.

Track Workouts. Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train

More information

Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley

Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team.

More information

Mike Durand CSCS, SCCC, USAW

Mike Durand CSCS, SCCC, USAW Mike Durand CSCS, SCCC, USAW What Facilities do you have available Weight Room Field Space Optimal Training vs. Real World Training? Equipment needs/available Before you design your Training Program know

More information

Strength Training for Distance Runners

Strength Training for Distance Runners Strength Training for Distance Runners Drills, core and workouts to keep your athletes healthy and strong By Forest Braden UCLA Track and Field Overview Drills Team Indiana Elite Drills. Core Medicine

More information

Heavy / Light Workout Routine

Heavy / Light Workout Routine Heavy / Light Workout Routine Bill Kazmaier is one of the strongest men to have ever walked the planet. He lifted in aprimitive era I say that facetiously before triple ply this and uber ply that. Some

More information

FOOTBALL. Speed and Agility Program

FOOTBALL. Speed and Agility Program FOOTBALL Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

6 Week Body Transformation At Home Workouts

6 Week Body Transformation At Home Workouts 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever

More information

12-week Half Marathon Training Program By Ben Wisbey

12-week Half Marathon Training Program By Ben Wisbey 12-week Half Marathon Training Program By Ben Wisbey Introduction The half marathon is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

10k. 8-week training program

10k. 8-week training program 10k 8-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E F I

More information

Speed is one of the most sought

Speed is one of the most sought Off-Ice Speed and Quickness for Ice Hockey Shane Domer, MEd, CSCS, NSCA-CPT Speed is one of the most sought after characteristics in athletics. The athlete that possesses both speed and quickness will

More information

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. 2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction

More information

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT Carroll University Women s Basketball Program Summer Conditioning Workouts Nicole Salvesen, CSCS Brian Edlbeck, MS, CSCS, NSCA CPT 2009 1 On behalf of the coaches, I would like to welcome to Carroll University

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

Basic Principles of Strength Training and Conditioning

Basic Principles of Strength Training and Conditioning Basic Principles of Strength Training and Conditioning John M. Cissik, MS, CSCS Whether you are a recreational weight trainer, a weekend athlete, or a strength coach working with elite athletes, it is

More information

Track and Field Drills and Practice Plans

Track and Field Drills and Practice Plans Track and Field Drills and Practice Plans Making you a better coach, one practice at a time! Table of Contents INTRODUCTION: HOW TO USE THIS GUIDE!...5 SPRINT DRILLS...6 BURST AND RELAX...6 INCREASE ACCELERATION...6

More information

Ed McNeely. Junior National Team Strength Training Program

Ed McNeely. Junior National Team Strength Training Program Ed McNeely Junior National Team Strength Training Program The majority of rowers use some form of resistance training in their preparation for the rowing season. While strength is obviously very important

More information

Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC

Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan.

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

Stick with the program!

Stick with the program! Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged

More information

Strength & Conditioning Fundamentals to Improve Performance

Strength & Conditioning Fundamentals to Improve Performance trength & Conditioning Fundamentals to Improve Performance Long Term Development of Junior Athlete Through to enior Ranks What Can A strength Program Achieve? 1. Improve speedenhanced stretch shortening

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea

Dryland Training - 5-18 years old Palo Alto Stanford Aquatics. Coach Scott Shea Dryland Training - 5-18 years old Palo Alto Stanford Aquatics Coach Scott Shea Choosing your Dryland Identify your dryland needs - 4 Step Plan Acknowledge your strengths and weaknesses Define your time

More information

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength

Manual Girls Soccer Pre-Season Fitness Program. Endurance, Speed, Agility, and Strength Manual Girls Soccer Pre-Season Fitness Program Endurance, Speed, Agility, and Strength 1 Introduction Soccer is a game of endurance, speed, agility and strength. Manual girl s soccer is dedicated to the

More information

GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training

GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation

More information

Strength and Stability Training for Distance Runners By Ben Wisbey

Strength and Stability Training for Distance Runners By Ben Wisbey Strength and Stability Training for Distance Runners By Ben Wisbey Strength training is one of the most commonly discussed topics amongst distance runners, generating great debates with many strong opinions.

More information

Joey Woody University of Iowa Track and Field

Joey Woody University of Iowa Track and Field Joey Woody University of Iowa Track and Field Combination of Science, Experience, and Observation Must Build Trust with your Athletes Teach why we do what we do **Must Trust Yourself ** Speed & Power Based

More information

Women s 6-8 Minute Workout

Women s 6-8 Minute Workout Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the

More information

Strength Training For Track and Field Athletes. Lee Taft

Strength Training For Track and Field Athletes. Lee Taft Strength Training For Track and Field Athletes Lee Taft www.leetaft.com Most Importantly! You are responsible for your athletes and their well-being not what other people think or what they are doing!

More information

Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University

Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth

More information

Men s Basketball STRENGTH & CONDITIONING PROGRAM. Developed by: Chad Kish, PhD

Men s Basketball STRENGTH & CONDITIONING PROGRAM. Developed by: Chad Kish, PhD Men s Basketball STRENGTH & CONDITIONING PROGRAM Developed by: Chad Kish, PhD PURPOSE The purpose of the Cardinals strength and conditioning manual is to provide the athlete with a general overview of

More information

Strength Training For Runners

Strength Training For Runners Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About

More information

You Find Your Why; I ll Show You How. Chris Stevenson, CSCS

You Find Your Why; I ll Show You How. Chris Stevenson, CSCS You Find Your Why; I ll Show You How Chris Stevenson, CSCS Bank of America Corporation ( Bank of America ) is a financial holding company that, through its subsidiaries and affiliated companies, provides

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

ADVANCED CYCLING PROGRAM

ADVANCED CYCLING PROGRAM Ready, Set - GOAL! ADVANCED CYCLING PROGRAM Intensity measured as rate of perceived exertion (RPE) on a scale of 1-10 1-4 = Pace is slow; you re able to hold a conversation 5-6 = Pace is steady; you can

More information

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises

More information

Personal Fitness Plan

Personal Fitness Plan Personal Fitness Plan 7 th Grade 1 week plan/1 week food log Name Period 0 1 2 3 4 5 6 7 Date When you complete this project, you will accomplish the following: Set specific short-term and long-term personal

More information

Discus Technique and Training. Mike Sergent

Discus Technique and Training. Mike Sergent Discus Technique and Training Mike Sergent University of South Carolina Fundamental Points for Discus Posture Balance Rhythm Physics Class Height of Release Angle of Release Speed of Release Technique

More information

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters

200 Meter Training. By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters 200 Meter Training 200 Meter Training By Latif Thomas, CSCS, USATF Lv. II Creator of Complete Speed Training for Sprinters The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

Junior Nordic Skiing Strength Exercises

Junior Nordic Skiing Strength Exercises Junior Nordic Skiing Strength Exercises Stuart Kremzner and Krzysztof Mackala Core Strength and Dynamic Warm-Up Exercises Core strength, flexibility, and general strength can easily be integrated into

More information

Villanova Football Off-Season Workout

Villanova Football Off-Season Workout Villanova Football Off-Season Workout How you prepare yourself in the off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn

More information

Fitness Fundamentals

Fitness Fundamentals Fitness Fundamentals Participate 2-3/week Duration 30-60 minutes Intensity moderate to vigorous Exercises should be developmentally appropriate, enjoyable and varied. Benefits can include increased Careful

More information

400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME. Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField

400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME. Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField 400 METER TRAINING SO MANY INGREDIENTS, SO LITTLE TIME Ron Grigg Jacksonville University rgrigg@ju.edu @Rongriggjr @JUTracknField Sprint Races-defined An acceleration to a maximal race velocity, followed

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

Off-Season Strength and Conditioning for High School Football

Off-Season Strength and Conditioning for High School Football OFF-SEASON STRENGTH AND CONDITIONING FOR HIGH SCHOOL FOOTBALL CHAPTER 15 Off-Season Strength and Conditioning for High School Football By Richard Bell There is a ton of information that exists regarding

More information

F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility

F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility F.I.T.T. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Name: Period #: Date: *Use the recommendations from the Fitness Assessment sheet (pink) to help you customize your four-week workout plan

More information

Swim Atlanta. Building Champions

Swim Atlanta. Building Champions Swim Atlanta Building Champions Building a Foundation Through positive reinforcement Positive attitudes can be infectious Positivity starts from the coaching staff and spreads Stroke technique we teach

More information

Strength and Conditioning Program

Strength and Conditioning Program Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

More information

IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES?

IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES? STRENGTH & CONDITIONING IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES? By: Funk Roberts WWW.FUNKMMA.COM Copyright Notice Copyright 2012 by Funk Roberts No part of this report may be reproduced or

More information

CONDITIONING PLAN FOR CHEERLEADING 2007-2008

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

More information

8th Grade Personal Fitness Plan

8th Grade Personal Fitness Plan 8th Grade Personal Fitness Plan 2 Week Activity Log & 1 week Food Log Name: Period: Date: Personal Fitness Contract I,, am going to make a commitment to helping build my lifelong fitness and nutrition

More information

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas

Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Year Round Periodization for High School Football By: Joe Riggio MS CSCS VARSITY HOUSE GYM

Year Round Periodization for High School Football By: Joe Riggio MS CSCS VARSITY HOUSE GYM The purpose of this article is to provide a simple outline for year-round strength, power, and speed development program for mid to high-level high school football players. This plan will provide the basic

More information

2014-2015 TRX WINTER WORKOUT PROGRAM

2014-2015 TRX WINTER WORKOUT PROGRAM 2014-2015 TRX WINTER WORKOUT PROGRAM an easy-to-follow 4-week plan to building a better you in 2015. YOUR PLAN FOR A BETTER YOU On days that you re not doing Suspension Training bodyweight exercise, the

More information

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan

LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan .. LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike Bike Strength Bike MTB 15:40 0:45 1:10 2:00 2:00 0:45

More information

Strength Training For Basketball. Matt Ludwig CSCS,SCCC

Strength Training For Basketball. Matt Ludwig CSCS,SCCC Strength Training For Basketball Matt Ludwig CSCS,SCCC Setting the framework for success Have realistic expectations: 1. I want 100% of what you have left everyday 2. You must be more concerned with your

More information

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season.

Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Glenn Harris, MS, CSCS Head Coach, Strength & Conditioning Boston University Athletics Contact Information: Department

More information

Strength Training for the Knee

Strength Training for the Knee Strength Training for the Knee This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured approach

More information

BLITZ. The Vertical Jump. By Taylor Allan www.basketballrenegades.com. TaylorAllanTraining LTD.

BLITZ. The Vertical Jump. By Taylor Allan www.basketballrenegades.com. TaylorAllanTraining LTD. The Vertical Jump BLITZ By Taylor Allan www.basketballrenegades.com TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic

More information

WVU Tech Golden Bear Wrestling Strength and Conditioning Program. Basic Philosophy and Training Rules to Keep in Mind

WVU Tech Golden Bear Wrestling Strength and Conditioning Program. Basic Philosophy and Training Rules to Keep in Mind WVU Tech Golden Bear Wrestling Strength and Conditioning Program The off-season program that follows is a basic strength-building program based on fundamental exercises that have provided tried and true

More information

SCHS CROSS COUNTRY SUMMER TRAINING

SCHS CROSS COUNTRY SUMMER TRAINING SCHS CROSS COUNTRY SUMMER TRAINING Welcome to the summer training program. This is a nine week program designed to elevate your mileage slowly and build your fitness so you ll be able to hit the ground

More information

WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace

WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace WARM-UP Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will: Increase the

More information

ACL Reduction Helping you Keep it Together

ACL Reduction Helping you Keep it Together ACL Reduction Helping you Keep it Together What is the training program used in the ACL reduction Program? The ACL Reduction Program will be using the PEP (Prevent injury, Enhance Performance) Program

More information

Strength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches

Strength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Instructor Guidelines Instructor Qualifications A. Degree in exercise, physical education or sports

More information

Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training

Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training Marathon Training Program for Your First Marathon By Ben Wisbey Coach Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For

More information

The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program

The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program The Royal Military College - Duntroon Army Officer Selection Board Bridging Period Conditioning Program CONTENTS Page Contents i INTRODUCTION 1 FAQS 2 CYCLE 1: NEUROMUSCULAR CONDITIONING FOCUS (WEEKS 1

More information

< 10 min WOD (M/W) chest, shoulder, tricep. 4 x 200 m/y w/ 90sec. 4 x 2M w/ 2 min spin/rest between

< 10 min WOD (M/W) chest, shoulder, tricep. 4 x 200 m/y w/ 90sec. 4 x 2M w/ 2 min spin/rest between Week 1 Day 1 Day 2 Day 3 ME: Good Mornings (wide stance, low position start) < 10 min, (M/W) hamstring, glute, low back ME: Strict Press chest, shoulder, tricep 10 x 50 m/y on 1 min 4 x 200 m/y w/ 90sec

More information

Sky-Rocket Your Vertical Jump with Power Plyometrics!

Sky-Rocket Your Vertical Jump with Power Plyometrics! Sky-Rocket Your Vertical Jump with Power Plyometrics! By the Editorial Team: http://www.basketball-drills-and-plays.com Copyright 2006. All Rights Reserved. Basketball-Drills-and-Plays.com Important Note:

More information

Training for High-Performance Collegiate Ice Hockey

Training for High-Performance Collegiate Ice Hockey National Strength & Conditioning Association Volume 24, Number 2, pages 42 52 Training for High-Performance Collegiate Ice Hockey Allen Hedrick, MA, CSCS, *D Head Strength and Conditioning Coach U.S. Air

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

Concussion Management Protocol for G-Force Program

Concussion Management Protocol for G-Force Program Concussion Management Protocol for G-Force Program Baseline ImPACT testing Recommended but not mandatory - Can be done anytime but ideally recommended before season begins - Ideally this should be done

More information

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured. SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.

More information

PHOENIX TRACK & FIELD

PHOENIX TRACK & FIELD PHOENIX TRACK & FIELD Middle & Long Distance Training Guide 2013 800, 1500, 3k PhoenixTrack.net Facebook.com/PhoenixTrack #phoenixtrack Coach Jantzer 541.261.6902 jantzer@phoenixtrack.net Coach Davis 541.531.8528

More information

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant

TRAINING PROGRAM. Jeff Galloway US Olympian rundisney Official Training Consultant TRAINING PROGRAM Jeff Galloway has coached over a million runners to their goals. This program is empowering, has almost no risk of injury, and can be easily inserted into a busy lifestyle without lingering

More information

Beginner Health Workout

Beginner Health Workout Note: This 12-week program is designed for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts

More information

Track and Field Techniques: Developing Warm-Ups and Cool-Downs

Track and Field Techniques: Developing Warm-Ups and Cool-Downs Track and Field Techniques: Developing Warm-Ups and Cool-Downs Overview of Warm-Ups Presented by Ben Blackmer King s High School bblackmer@juno.com Purpose - Prepares the body for activity - Sets the tone

More information

Coaching the High School Discus Throw

Coaching the High School Discus Throw Coaching the High School Discus Throw By: Paul Brueske Talent Identification: To establish a successful high school throws program, the first thing a coach must to do is find the right type of athletes.

More information

Training for a 10k Event By Ben Wisbey

Training for a 10k Event By Ben Wisbey Training for a 10k Event By Ben Wisbey Introduction Many runners set their sights on running the marathon as they feel they have no speed, and are therefore not suited to shorter races, such as 5 and 10km

More information

Training for Volleyball Suggested Workout Routines For Maximum Results

Training for Volleyball Suggested Workout Routines For Maximum Results As part of your purchase I am supplying you with several workout routines to add to your current routine. If you are a coach, I also included circuit training routines for you to maximize your practices/workout

More information

LEVEL II DEVELOPING FITNESS PHYSIOLOGY. January 2008 Page 1

LEVEL II DEVELOPING FITNESS PHYSIOLOGY. January 2008 Page 1 DEVELOPING FITNESS January 2008 Page 1 DEVELOPING FITNESS There are many reasons why young hockey players should develop high levels of fitness; they will be less prone to injury; they will recover faster

More information

THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT

THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS SPEED DAY AGILITY DAY Jog 400 Yards (4 Football Fields) DYNAMIC STRETCH: (1 set x 20 yards) Walk On Toes Walk On Heels Walking

More information

Stair Workouts Get in Shape: Step up!

Stair Workouts Get in Shape: Step up! Stair Workouts Get in Shape: Step up! Warning: If you feel any knee pains, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Day 4 20-Minute Aerobics Solution. Day 3 Lower Body Weight Training Your -Week -for-life Schedule Week Week Week 3 Week Week Week Week Week Week Week Week Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Day Day Day Day Day Day 3 Day 3 Day Day Day Day Day

More information

NoSkinnies.com Workout Breakdown

NoSkinnies.com Workout Breakdown Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

Contents About The Author...3

Contents About The Author...3 Contents About The Author...3 Introduction...4 How It Will Change Your Body Shape?...5 Metabolic Conditioning...6 Exercise Selection...7 Equipment...8 Session One...9 Session Two... 10 Session Three...

More information

Basic Training Methodology. Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA)

Basic Training Methodology. Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA) 4 Basic Training Methodology Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA) 58 4. BASIC TRAINING METHODOLOGY 1.0 INTRODUCTION The role of the coach in the development of athletic

More information

Coaching the 300/400 Meter Hurdler By Coach Steve Silvey Championship SSE Products SSEproducts.com

Coaching the 300/400 Meter Hurdler By Coach Steve Silvey Championship SSE Products SSEproducts.com Coaching the 300/400 Meter Hurdler By Coach Steve Silvey Championship SSE Products SSEproducts.com There have been numerous articles written on the subject of proper hurdle technique. Many of these articles

More information

Candito Linear Programming

Candito Linear Programming Candito Linear Programming By Jonnie Candito The goal with this program is to provide a very simple layout with linear progression. That means the program will not change week to week, simply steadily

More information