TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN"

Transcription

1 TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN by Irena Szewinska, Poland Irena Szewinska, the legendary world record breaker and Olympic champion of Poland, presents a detailed year s sprint training program in five main phases and their tasks for female sprinters. A year s training program for sprinters is divided into the following five main periods: 1. Winter preparation period (10 weeks). Cycle 1 introduction to training (2 weeks) Cycle 2 main preparation phase (6 weeks) Cycle 3 pre-season training (2 weeks) 2. Indoor competition period (5 weeks) 3. Spring preparation period (10 weeks) Cycle 1 main preparation phase (6 weeks) Cycle 2 pre-season training (4 weeks) 4. Summer competition period (18 weeks) Cycle 1 first competition phase (6 weeks) Cycle 2 training phase (3 weeks) Cycle 3 second competition phase (9 weeks) 5. Transition active rest period (6 weeks). INTRODUCTION TO TRAINING The weekly training program of this phase is based on the following: Monday general strength Tuesday endurance Wednesday general strength Thursday endurance Friday general strength Saturday endurance Sunday rest Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 1

2 The general strength development program employs loads that do not exceed 60% of the athlete s body weight (about 40kg.). The exercises are selected to develop all major muscle groups. About 10 exercises are performed in one training session in 6 series of 10 to 20 repetitions. A typical choice, for example, is made up of the following: Bench press, abdominal exercises clean, half-squat, back, hamstring and quadriceps exercises, medicine balls work, squats with 40kg, stretching exercises. The development of endurance usually takes place outdoors and begins with an approximately 30 minute warm-up. The main part of the workout consists of 8 to 10 repetitions of two-minute easy runs with 2 to 3 minute recoveries and concludes with 10 minutes of jogging. MAIN PREPARATION PHASE I The weekly training program of this phase is based on the following nine units: Monday strength Tuesday Speed and technique/general preparation Wednesday endurance I/strength Thursday jumping exercises Friday endurance LI/strength endurance Saturday endurance LII Sunday rest The strength development program employs loads up to 90% of maximal strength, performed in 4 to 6 series of 3 to 20 repetitions. A typical workout consists of the following: Bench press, abdominal exercises, clean (up to 30kg) split jumps with bar on the shoulders (up to 30kg) half-squat jumps with a bar (up to 40kg) arm technique work with dumbbells (2.5kg) squat (40 to 60kg), half-squat (70 to 100kg) Speed and technique training employs sprints and drills to develop technique with maximum relaxation. This includes relaxed accelerations, starts from different positions, flying start sprints at ¾ speed and several other technique drills. Power speed exercises take place in the last phase of a warm-up and include skipping, bounding, high skipping, hopping and high hopping over distances of 20m. The running distances to develop speed don t exceed 60m and are performed relaxed with gradually increased intensity but without timing. Full Recoveries are allowed between repetitions. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 2

3 The general preparation sessions are made up from strengthening exercises, specific flexibility exercises, medicine balls work, hurdling and so on. All these exercises are performed in a dynamic rhythm. The three endurance workouts are based on the following: Endurance 1 8 x 250m varied speed (100m sprinting + 50m jogging + l00m sprinting) at a comfortable speed with 3 minute recoveries. Endurance IL 8 x 1 minute runs (approximately 300m) with 2 minute recoveries after each repetition and a 4 minute recovery after the fourth repetition. After three weeks the workouts are changed to 300m repetitions with the same recoveries. Endurance ILI 8 series of 5 x 100m interval running with 3 to 4 minute recoveries between the series. Quantity, not quality is important in the development of endurance in this training period. It is the number of repetitions that counts, not the intensity of the work. Recoveries are short but the heart rate should not be higher than 120 to 130 beats a minute when the next repetition is started. Jumping exercises include 6 x 10 repetitions of full squat jumps, 6 x 20 repetitions of bounding from one leg to the other, 6 x 20 hops on the right leg, 6 x 20 hops on the left leg, 6 x 30m of high stepping (L-R) and 6 x 10 repetitions of double legged jumps. Strength endurance training consists of skipping 2 x 40m, 2 x 60m, 2 x 80m, 2 x 100m, 2 x 120m, 1 x 100m, 1 x 80m, 1 x 60m and I x 40m with short walk recoveries. Emphasis is on the technique and rhythm of the performance. PRE-SEASON TRAINING I Prior to the start of the indoor competition season the weekly training units are reduced to six: Monday strength Tuesday speed Wednesday endurance I Thursday speed Friday endurance II Saturday rest Sunday time trial Strength training loads remain in the up to 90% of the maximum range, performed in series of four with 3 to 10 repetitions. For example: abdominal exercises, split jumps with up to 30kg, half-squat jumps with up to 25kg, hopping over 20m with an up to 20kg bar, full squats with up to 60kg, half-squats with up to 100kg. Easy running and stretching exercises complete the workout. In comparison to the previous period several changes take place in speed training. These include starts with the gun, time control in repetition runs and increased recoveries between repetitions. A speed session, for example, can be made up from 4 to 6 starts from the blocks over 20m without commands, followed by 6 to 8 starts over 40 to 6Om with the gun and 4 to 6 flying start sprints over 40 to 60m. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 3

4 Endurance development workouts are also changed. Endurance I sessions consist of 6 to 8 series of 3 x 100m interval running with 3 to 4 minute recoveries between the series. The second endurance session uses 4 to 6 repetitions of timed 150m with 6 to 10 minute recoveries. Power speed training includes skipping, bounding, high hopping and uphill accelerations. The contents of training during the indoor competition season are similar to the work employed during the preseason period but the volume is reduced and tests are replaced by competitions. The indoor competitions help to prepare for the outdoor season and provide a break from intensive training. The races also help to improve sprinting technique and the crouch start, as well, as provide feedback on the efficiency of the training performed in the previous periods. MAIN PREPARATION PHASE II This training phase is divided into two cycles of which the first lasts six weeks and employs a large training volume. The weekly training program is based on the following nine units: Monday strength/endurance I Tuesday speed Wednesday jumping/general preparation Thursday endurance II Friday strength / strength endurance Saturday endurance III Sunday rest The strength development program is similar to that used in the first main preparation phase. The number of series and repetitions remain unchanged but an effort is made to perform the exercises more dynamically. During the second preseason phase that follows, the number of repetitions is reduced and such exercises as the squat and the half-squat are limited to only I to 3 repetitions with a maximal or sub-maximal load. Speed training concentrates on 40 to 6Om sprints from a flying start, starting from the blocks over 20 to 40m and technique development drills. General preparation sessions include flexibility exercises, hurdling, medicine balls work and other track and field events. In the three endurance development categories, endurance I is used as relaxation running after strength training. It usually includes 6 series of 3 x 100m with 3 to 4 minute recoveries between the series. Endurance II begins with 6 to 8 repetitions of 200m with 6 to 8 minute recoveries. The repetitions are timed and the intensity is gradually increased. This routine is changed in the pre-season cycle to 4 to 6 repetitions of timed l5om with 8 to 10 minute recoveries. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 4

5 Endurance LII sessions consist of 8 x 300m with 4 minute recoveries and 4 x 300m with 10 minute recoveries. Time trials replace the 300m runs in the pre-season cycle of this period. The time trials alternate between 2 x 300m in the first week and 2 x 200m in the second week. The time trials alternate between 2 x 300m in the first week and 2 x 200m in the second week. The recovery for 300m is 30 minutes, for 200m 45 minutes. Strength endurance training follows closely the program employed in the first main preparation and pre-season phases. Jumping training is reduced from 6 series in the first six weeks to 4 series in the pre-season cycle, using mainly 10 repetitions for each of the chosen exercises. SUMMER COMPETITION PERIOD As mentioned in the introduction, the 18-week long summer competition period is divided into two competition cycles separated by a short 3-week training phase. The following training programs are employed: Competition phase I: Monday - endurance I Tuesday - strength Wednesday - speed Thursday - endurance II Friday - rest Saturday - rest Sunday - competition Strength training in these phases stresses dynamic exercises, using up to 12kg heavy sand bags for hopping and bounding. Half-squats are performed with sub-maximal loads in series from 5 to I with 4 to 2 repetitions. Jumping exercises are performed in series reduced from 6 to 3 and include the standing long jump, standing triple jump, standing five jumps, standing 10 jumps and the squat and jump (10 repetitions). All jumping workouts are completed with 4 series of 4 x 50m sprints. Speed training is similar to the pre-season cycle and usually consists of 6 to 8 repetitions of 20 to 4Om starts from the blocks, followed by 4 to 6 repetitions of 20 to 60m sprints from a flying start. Some of the repetitions, but not all, are timed. Endurance sessions usually include 6 to 4 series of 3 x 100m interval sprints with 10 to 15 minute recoveries between the series. The weekly training plan in the short training cycle, sandwiched in between the two competition phases, is based on the following eight training units: Monday strength/endurance I Tuesday speed Wednesday jumping exercises/strength endurance Thursday endurance II Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 5

6 Friday strength Saturday endurance III Sunday rest. The means of strength, speed, strength endurance and jumping development are similar to those employed in the second main preparation phase in the spring preparation period. However, there are some differences in the endurance workouts. Endurance I consists of 6 to 8 series of 3 x 100m interval sprints with 3 minute recoveries. Endurance I employ 6 to 2 repetitions of timed l50m with recoveries being increased from 10 minutes to 15 minutes and finally to 20 minutes. Endurance III is made up from 4 to 2 timed 300m repetitions with 15 minutes, 20 minutes and 30 to 45 minute recoveries. Irena Szewinska won three Olympic gold, two silver and two bronze medals during her 16-year International career as a sprinter and long jumper. Irena Szewinska's TRAINING PROGRAM FOR WOMEN SPRINTERS: THE ANNUAL PLAN Page 6

Speed and Agility Study Guide : Grotthuss

Speed and Agility Study Guide : Grotthuss Speed and Agility Study Guide : Grotthuss Sprinting Technique and Mechanics Acceleration Transition Maximum Velocity Agility Techniques and Mechanics Dynamic Balance Coordination Explosiveness Directional

More information

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

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

Training the 400m Sprinter. Steve Blocker Head Track Coach Emporia State University Training the 400m Sprinter Steve Blocker Head Track Coach Emporia State University What We Will Cover Philosophy/Training Theory Basic Requirements what to look for Workouts Training Videos What I have

More information

JAVELIN TRAINING IN FINLAND

JAVELIN TRAINING IN FINLAND JAVELIN TRAINING IN FINLAND By Esa Utriainen A comparison of the development and training of male and female javelin throwers in Finland, looking at physical differences, strength development, natural

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

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

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

LEGS & CARDIO. Pre-Training Week 1 Monday. Pre-Training Week 1 Tuesday - LISS (35-45 mins) Cool Down - Lower Body Stretch Routine (see page 84)

LEGS & CARDIO. Pre-Training Week 1 Monday. Pre-Training Week 1 Tuesday - LISS (35-45 mins) Cool Down - Lower Body Stretch Routine (see page 84) Pre-Training Week 1 Monday LEGS & CARDIO Squats Walking Lunges Stationary Lunges Sumo Squats Skipping 50 REPS Step Ups Knee Ups Mountain Climbers 50 REPS 25 PER SIDE Cool Down - Lower Body Stretch Routine

More information

QEH Football. Pre-Season Training Plan

QEH Football. Pre-Season Training Plan QEH Football Pre-Season Training Plan Choose one of the training programmes depending on your ability or current fitness level. These plans are designed to allow you to start the season in peak condition.

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

Pyramid Training for Track & Field Athletes

Pyramid Training for Track & Field Athletes Pyramid Training for Track & Field Athletes Al Biancani Ed.D, CSCS*D My job as a strength and conditioning coach is to make better athletes. My role is to help them become stronger, jump higher, run faster

More information

Techniques, Drills, and Training for Intermediate Hurdlers

Techniques, Drills, and Training for Intermediate Hurdlers Techniques, Drills, and Training for Intermediate Hurdlers 300/400 Meter Hurdles The intermediate hurdles and the 400M hurdles are very similar, but also have some differences. 1. Distance 300M hurdles

More information

AFC Raiders Football

AFC Raiders Football AFC Raiders Football Speed and Agility Program Daily Warm Ups Speed Drills Monday & Thursday Week 1 Week 2 Week 3 Form Starts 5x Form Starts 5x Form Starts 5x Position Starts 5x Position Starts 5x Position

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

Cardio Component TABLE OF CONTENTS. Four Components of Fitness + Scores 2. Fitness Plan 3. Cardio Endurance 4. Cardio Fitness Worksheet (option 1) 5

Cardio Component TABLE OF CONTENTS. Four Components of Fitness + Scores 2. Fitness Plan 3. Cardio Endurance 4. Cardio Fitness Worksheet (option 1) 5 Cardio Component TABLE OF CONTENTS Four Components of Fitness + Scores 2 Fitness Plan 3 Cardio Endurance 4 Cardio Fitness Worksheet (option 1) 5 THE BEAT GOES ON (option 2) 6 DETERMINING YOUR TRAINING

More information

AM PM AM PM AM PM AM PM AM PM AM PM AM PM AM PM

AM PM AM PM AM PM AM PM AM PM AM PM AM PM AM PM RAILROAD BRIDGE WINGS NECK R.R. BRIDGE SANDWICH CURRENT TURNS JANUARY ---- 1230 0612 1848 Thursday 1 0442 1708 ---- 1200* 0554 1813 0033 1312* 0747 2023 0123 1406* ---- ---- ---- 2346 0042 1324 0706 1948

More information

Coaching the 300H: Training Principles. Tommy Badon. Westminster Christian Academy

Coaching the 300H: Training Principles. Tommy Badon. Westminster Christian Academy Coaching the 300H: Complimentary/Compatible Training Principles Tommy Badon Head Track Coach Westminster Christian Academy What is Hurdling? Hurdling is defined as a rhythmic sprint over Barriers In 300H,

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

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

Muscular and Flexibility Project (Teen Class)

Muscular and Flexibility Project (Teen Class) Muscular and Flexibility Project (Teen Class) Description of Classes overall health My class participants have a good overall health. Many of them have strong upper body strength and a moderate strength

More information

Summer Workouts Summer Hypertrophy Workout 2014

Summer Workouts Summer Hypertrophy Workout 2014 Summer Conditioning Summer Workouts Hello Baseball Team, Welcome to 1 st annual summer conditioning program for Ram Baseball. As you know the sport of Baseball is a very explosive. Every year players are

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

1600m & 3200m Adaptations

1600m & 3200m Adaptations 1600m & 3200m Adaptations The basics of 1600 & 3200 meter training adaptations are best understood after familiarization with Critical Point Training and the breakdowns of the 800m race. As speed remains

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

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

PDHPE. HSC Enrichment Day 2014. Core 2 Factors Affecting Performance

PDHPE. HSC Enrichment Day 2014. Core 2 Factors Affecting Performance PDHPE HSC Enrichment Day 2014 Core 2 Factors Affecting Performance Slide 3 Psychological Strategies Slide 2 Presentation Overview Presentation Overview Acronyms:......... Psychological Strategies 28 Slide

More information

Safety and Injury Prevention

Safety and Injury Prevention Knowledge Article: Physical Education Safety and Injury Prevention Overview Warming up before sports and exercise can prevent injuries and help you get the best workout possible. Most athletes perform

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

Unique Visits. Returning Visits Total 1,538 1, Average Unique Visits

Unique Visits. Returning Visits Total 1,538 1, Average Unique Visits Side 1 af 9 30-10- 15:11:04 30 October Summary Log: No Limit Total 1,538 1,186 771 415 Average 5 4 3 1 Day Date Sunday 30th October 7 3 3 0 Saturday 29th October 2 1 0 1 Friday 28th October 2 2 1 1 Thursday

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

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

C I R C U I T T R A I N I N G D E V E L O P M E N T O F S T R E N G T H A N D C O N D I T I O N I N G

C I R C U I T T R A I N I N G D E V E L O P M E N T O F S T R E N G T H A N D C O N D I T I O N I N G E M P O W E R I N G I R I S H S P O RT C I R C U I T T R A I N I N G D E V E L O P M E N T O F S T R E N G T H A N D C O N D I T I O N I N G 20 S P O RT F O R L I F E C I R C U I T T R A I N I N G : DEVELOPMENT

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

16 Week ADVANCED 100MILE CYCLING TRAINING PLAN

16 Week ADVANCED 100MILE CYCLING TRAINING PLAN RG Active 16 Week Advanced 100mile Cycling Training Plan Page 1 16 Week ADVANCED 100MILE CYCLING TRAINING PLAN RG Active 16 Week Advanced 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with

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

HUSKIE TRACK AND FIELD PRACTICE OVERVIEW

HUSKIE TRACK AND FIELD PRACTICE OVERVIEW HUSKIE TRACK AND FIELD PRACTICE OVERVIEW 1. Warm-Up (prevents injury) 800 m abdominal crunches 2. Static Stretches (hold for a 15 count) (increases flexibility) calve hamstring quadriceps hip flexors groin

More information

100m Hurdle Workouts & Drills

100m Hurdle Workouts & Drills 100m Hurdle Workouts & Drills Doug Plunkett, Asst. Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC

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

Speed-Strength Training Basics:

Speed-Strength Training Basics: Speed-Strength Training Basics: Tips for All Athletes from All Sports Derek Hansen, CSCS SPS Athletic Training Group 1. Introduction The Truth About Getting Faster It is common for people to think of elite

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

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

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical

More information

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Cruise Line Agencies of Alaska Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Page 1 of 5 Sunday, May 1 07:0-18:0 Monday, May 2 Tuesday, May 3 Wednesday, May 4 Thursday,

More information

This Cross Country Training Program is designed for high school runners to use during the summer Tempo Runs: holding that peak

This Cross Country Training Program is designed for high school runners to use during the summer Tempo Runs: holding that peak This Cross Country Training Program is designed for high school runners to use during the summer. It provides ten weeks of training, enough to bridge that period between the end of the school year and

More information

Wayzata High School. Speed, Agility, & Conditioning Manual. Created By: XL Athlete

Wayzata High School. Speed, Agility, & Conditioning Manual. Created By: XL Athlete Wayzata High School Speed, Agility, & Conditioning Manual Created By: XL Athlete How To Use Your Manual The Optimal Training Session 1. Choose a Dynamic Warm Up to complete 2. Perform Speed or Agility

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

Interval Throwing Program for Baseball Players Phase I

Interval Throwing Program for Baseball Players Phase I Interval Throwing Program for Baseball Players Phase I The interval Throwing Program (ITP) is designed to gradually return motion, strength and confidence in the throwing arm after injury or surgery by

More information

The French Football Federation Youth Development Program Working with 13-15 year old Players

The French Football Federation Youth Development Program Working with 13-15 year old Players The French Football Federation Youth Development Program Working with 13-15 year old Players Written By Roby Stahl Former Director of Coaching, OSYSA Presented by Aime Jacquet, former French national team

More information

INTERVAL THROWING PROGRAM

INTERVAL THROWING PROGRAM MGH Sports Medicine Center 175 Cambridge St., 4 th floor Boston, MA 02114 http://orthodoc.aaos.org/mdprice The purpose of an interval throwing program is to slowly help you regain strength, motion and

More information

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL

Cruise Line Agencies of Alaska. Cruise Ship Calendar for 2016 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL Cruise Line Agencies of Alaska Cruise Ship Calendar for 06 FOR PORT(S) = KTN AND SHIP(S) = ALL AND VOYAGES = ALL 6: Friday, April 5, 06 Cruise Line Agencies of Alaska, Cruise Ship Calendar for 06 Page

More information

STRENGTH TRAINING IN HANDBALL

STRENGTH TRAINING IN HANDBALL STRENGTH TRAINING IN HANDBALL Written by Marco Cardinale, Qatar WHY STRENGTH TRAINING IS IMPORTANT Handball is a fast-paced body-contact Olympic sport, played by two competing teams of seven players (one

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

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

Interval Training. Interval Training

Interval Training. Interval Training Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials

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

AREA 13.1 Half Marathon Training Schedule 2014 BEGINNER

AREA 13.1 Half Marathon Training Schedule 2014 BEGINNER AREA 13.1 Half Marathon Training Schedule 2014 BEGINNER Monday Tuesday Wednesday Thursday Friday Saturday Sunday 30 JUN - 6 JUL 1 REST 35 EASY 35 recovery REST DAY or ACTIVE (RS) - Run 4 miles with 3 x

More information

ACL Reconstruction Rehabilitation Program

ACL Reconstruction Rehabilitation Program ACL Reconstruction Rehabilitation Program 1. Introduction to Rehabilitation 2. The Keys to Successful Rehabilitation 3. Stage 1 (to the end of week 1) 4. Stage 2 (to the end of week 2) 5. Stage 3 (to the

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

In order to prepare for the Fit Company Challenge, this training program works on the following - Week Mon Tues Wed Thurs Fri Sat Sun

In order to prepare for the Fit Company Challenge, this training program works on the following - Week Mon Tues Wed Thurs Fri Sat Sun Overview In order to prepare for the Fit Company Challenge, this training program works on the following - Conditioning Strength Endurance Power Agility/Speed We understand that as a busy professional,

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

Training the Multiple Event Track & Field Athlete (Combination Jumper) Thoughts & Considerations

Training the Multiple Event Track & Field Athlete (Combination Jumper) Thoughts & Considerations Training the Multiple Event Track & Field Athlete (Combination Jumper) Thoughts & Considerations Jim VanHootegem University of Oklahoma USTFCCCA Convention December, 2013 Combinations Jumper/ Short Sprints/

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

Fixture List 2018 FIFA World Cup Preliminary Competition

Fixture List 2018 FIFA World Cup Preliminary Competition Fixture List 2018 FIFA World Cup Preliminary Competition MATCHDAY 1 4-6 September 2016 4 September Sunday 18:00 Group C 4 September Sunday 20:45 Group C 4 September Sunday 20:45 Group C 4 September Sunday

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

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

Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts

Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts Below you will find the speed, agility, conditioning, and skills workouts for the summer. Prior to each

More information

6 Weeks to Superhero Program

6 Weeks to Superhero Program 6 Weeks to Superhero Program Use this program for six weeks, adding XX pounds Day Star Complex A Star Complex B Monday Overhead Press Squat Tuesday Deadlift Bench Press Thursday Squat Overhead Press Friday

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

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

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 some workouts for the program if you can t get to boot camp and you need to do them on your own. In this program you will do 3 workouts per week,

More information

8-week Early Registration

8-week Early Registration FALL 2016 16-week Accelerated I April 25 -August 8 (Payment Due Aug 8) August 9 27 August 9 27 August 9 - August 9 - October September 24 22 Senior Registration August 25-27 August 25-27 September 22-24

More information

400 m Hurdlers Winter (Indoor) Training

400 m Hurdlers Winter (Indoor) Training Iskra Janusz 1. Opole University of Technology, 2. Academy of Physical Education in Katowice 3. Polish Athletics Association 400 m Hurdlers Winter (Indoor) Training Janusz Iskra curriculum vitae Personal:

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

14-week training program

14-week training program HALF MARATHON 14-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

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

MIAMI POLICE DEPARTMENT

MIAMI POLICE DEPARTMENT MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING

More information

SPECIFIC TRAINING FOR THE 400-800M RUNNER

SPECIFIC TRAINING FOR THE 400-800M RUNNER SPECIFIC TRAINING FOR THE 400-800M RUNNER By Alberto Juantorena, translated by Victor Lopez In 1985 the Athletic Congress of the USA honored Alberto Juantorena at its convention in Houston, Texas. During

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

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

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

SUGGESTED STUDENT PREPARATION PREPARATION FOR CATEGORY I

SUGGESTED STUDENT PREPARATION PREPARATION FOR CATEGORY I SUGGESTED STUDENT PREPARATION The following workouts are designed for two categories of people: Category I are for future EOD students that have not been on a regular routine physical training program.

More information

Get Fit! With Weight Training. By: Aaron England, DC

Get Fit! With Weight Training. By: Aaron England, DC Get Fit! With Weight Training By: Aaron England, DC Born in LCCH Graduated from Manson High in 1999 BS in Biology w/ minor in Chemistry from BYU- Idaho Doctor of Chiropractic from Palmer College of Chiropractic

More information

CONDITIONING PROGRAM

CONDITIONING PROGRAM CONDITIONING PROGRAM Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your

More information

MTA MX Workout: getting started

MTA MX Workout: getting started MTA MX Workout: getting started Part 1: Cardio When to do it: 2-3 days a week. The goal of cardio training is to build a strong aerobic base. Part 2: Strength Training When to do it: 3 days a week (take

More information

Building Your Sprint Programs Through 400 Meter Training The 400 meters is an endurance, speed, and power event.

Building Your Sprint Programs Through 400 Meter Training The 400 meters is an endurance, speed, and power event. Building Your Sprint Programs Through 400 Meter Training The 400 meters is an endurance, speed, and power event. 400 M race brings a high level of mental focus, attitude, and toughness. For some athletes

More information

Training on the Concept 2 Rower

Training on the Concept 2 Rower Training on the Concept 2 Rower Before your first row: 1. Consult your physician. Be sure that it is not dangerous for you to undertake a strenuous exercise program. 2. Carefully review the rowing technique.

More information

Mount Field Hockey Summer Training

Mount Field Hockey Summer Training Mount Field Hockey Summer Training This packet should be started on June 30th. Before June 30 th, players should be doing the two page workout that says Summer Workouts 2010 at the top. When agility #s

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

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

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

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

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

Sample 25-week Conditioning Plan for College Tennis Players (Fall Season to Winter Off-season)

Sample 25-week Conditioning Plan for College Tennis Players (Fall Season to Winter Off-season) Sample 25-week Conditioning Plan for College Tennis Players (Fall Season to Winter Off-season) This sample plan for college tennis players has been designed to give college tennis coaches and strength

More information

P 5 HEART RATE MONITORING OF TABLE TENNIS PLAYERS Zoran Djokic Faculty of Physical Education and Sport, University of Novi Sad, Serbia&Montenegro

P 5 HEART RATE MONITORING OF TABLE TENNIS PLAYERS Zoran Djokic Faculty of Physical Education and Sport, University of Novi Sad, Serbia&Montenegro P 5 HEART RATE MONITORING OF TABLE TENNIS PLAYERS Zoran Djokic Faculty of Physical Education and Sport, University of Novi Sad, Serbia&Montenegro 1 Introduction Heart rate during competition, and also

More information

This chapter presents

This chapter presents Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);

More information

Session 2: Training for 1600/3200m and Steeplechase. 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field

Session 2: Training for 1600/3200m and Steeplechase. 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field Session 2: Training for 1600/3200m and Steeplechase 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field Overview Training keys for distance events on the track:

More information

Hamstring Strain. Alex Petruska, PT, SCS

Hamstring Strain. Alex Petruska, PT, SCS Hamstring Strain Alex Petruska, PT, SCS ANATOMY There are three muscles in the back of the thigh that are collectively called the hamstrings. They are named biceps femoris, semitendinosis and semimembranosis.

More information

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

More information

SPRINT TRAINING Coach Steve S. Silvey Assistant Track & Field Coach The University Of Oregon

SPRINT TRAINING Coach Steve S. Silvey Assistant Track & Field Coach The University Of Oregon SPRINT TRAINING Coach Steve S. Silvey Assistant Track & Field Coach The University Of Oregon Many coaches believe that athletes are born God-given SPEED and nothing can be done to change it. As a coach

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