Training Theory

Topics Macro Approach to Speed Development Year broken down into 3 periods –General Prep –Specific Prep –Competition Period Within each period –Weekly Setup –Speed work –Plyos –Lifting Within each practice –Warmup –Main Component –Lifting

Speed Development Approach Most elite programs in high school and college have an approach to developing sprinters. The three main approaches are short to long, long to short and ends to middle. The approach we take is called Short to Long. This means we start with shorter sprints then try to elongate the sprints as the season progresses. Build speed first then endurance. This type of training lends itself to good short sprinters and field event athletes.

GPP Training Objectives Increase Work Capacity – Think saving money for a big purchase Improve acceleration mechanics and acceleration speed – Short to Long Approach Introduce technical event training Implement low to mid level intensity plyometrics Train to get thicker muscles in the weight room

GPP Pieces Speed Work – Acceleration Plyo Work – In place jumps, Skips for ht and distance Lifting Work – Teaching lifts/Hypertrophy Jumps Technique – Teach penultimate mechanics and focus on first phase in triple jump. Progression – Mostly 2 and 4 step jumps for triple and 4 and 6 for long jump. Running Technique – Acceleration Mechanics Focus

Sample GPP Week Mon. – Acceleration, Plyos, Lower Weights, Throws Tue. – Acceleration Tech., Upper Weights, Circuits Wed. – Event Technique, Circuits Thur. – Acceleration, Plyos, Lower Weights, Throws Fri. – Event Technique, MB Circuit, BB Circuit Sat. – Event Technique, Upper Weights

Sample GPP Monday Practice Warmup – 30 Minutes Core Work – 10 Minutes Acceleration – 5x10m, 5x20m, 5x30m sprints from 2 point, 3 point, and 4 point stance – 30 minutes Plyos – 2x10 Vertical Jumps, 2x10 Tuck Jumps, 2x10 Cheer Jumps, 2x10 Split Squat Jumps – 10 Minutes Weights – Power Clean 5x5x75%, Low Squat 4x10x70%, 4x8 Straight Leg Dead Lift – 45 Minutes Multi – Throws – 5x5 OHBT – 10 Minutes

Sample GPP Tuesday Practice Warmup – 30 Minutes Core Work – 10 Minutes TJ Technique – 2 step triple jumps focusing on first phase and pushing off board – 30 minutes MB Circuit/Balance Circuit– 30 minutes Upper Body Lift– 30 Minutes Static Stretch – 10 minutes

SPP Training Objectives Continue to increase work capacity – Getting ready to make the big purchase Start to blend acceleration with max velocity sprinting Introduce speed endurance Refine technical event problems Implement mid to high level plyometrics Get strong in the weight room

SPP Pieces Speed Work – Acceleration and Max Velocity Plyo Work – Bounding Lifting Work – Max Strength Work Jumps Technique – Work on moving through penultimate and second phase in triple jump. Progression – Mostly 4 and 6 step jumps for triple and 6 and 8 for long jump. Running Technique – Max Velocity Mechanics Focus

Sample SPP Week Mon. – Acceleration, Multi-Jumps, Weights Tue. – Technique, Running Technique, Circuits Wed. – Technique, Low Level Circuits Thur. – Max Velocity, Multi-Jumps, Weights Fri. – Technique, MB Circuit, Pedestal Circuit Sat. – Competition

Sample SPP Tuesday Practice Warmup – 30 Minutes Core Work – 10 Minutes TJ Technique – 4/6 step triple jumps focusing on first/second phase – 30 minutes Max Velocity Mechanics – 80% - 30 minutes Glute/Balance Circuit – 30 Minutes Static Stretch – 10 minutes

Sample SPP Thursday Practice Warmup – 30 Minutes Core Work – 10 Minutes Max Velocity – 3x90 Sprint Float Sprint – 30 Minutes Plyos – 6x30m Bounds for distance – 10 Minutes Weights – Power Clean 8x3x85%, Low Squat 6x5x80%, 4x8 Glute Ham Raise – 45 Minutes Multi – Throws – 5x5 OHBT – 10 Minutes

Comp Training Objectives Maintain work capacity for your big competitions Focus is on maximum velocity and speed endurance Perfect rhythm of technical event Go back to low to mid level plyometrics Focus on speed in the weight room Set Personal Records in the big meets

Comp Pieces Speed Work – Speed Endurance Plyo Work – Little to none Lifting Work – Light and explosive Jumps Technique – Work on any problems that are arising from competitions. Progression – Mostly 6 and 8 step jumps for triple and 8 and 10 for long jump. Running Technique – Perfect approach run.

Peaking for Competition Period Volume Listening to athletes Technique Work Making Changes Psychological Factors

Sample Comp Week Mon. – Speed Endurance, Multi-Jumps, Weights Tue. – Tri Meet or Technique, Running Technique Wed. – Technique, Low level circuits Thur. – Upper Lifting, General Strength Circuit Fri. – Acceleration, Weights, Multi-throws Sat. – Meet

Sample Comp Monday Practice Warmup – 30 Minutes Core Work – 10 Minutes Speed Endurance – 4x80 – 30 Minutes Plyos – None Weights – Jump Squats 5x8x25%, Push Press 5x5x60%, 4x8 1 Leg SLDL – 45 Minutes Multi – Throws – 5x5 OHT – 10 Minutes

Sample Comp Friday Practice Warmup – 30 Minutes Core Work – 10 Minutes Approaches/Handoffs/Block Starts – 30 minutes Weights – Snatches 5x5x50% Multi Throws – 5x5 SCT – 15 Minutes Static Stretch – 10 minutes

Lifting Progression Overview Hypertrophy – Makes thicker muscle fibers and teaches mental toughness as well as proper lifting technique. Max Strength – Improves acceleration and allows body to apply more force into the ground. Power – Improves CNS efficiency, is the glue between the weight room and track, and builds explosiveness.

Hypertrophy To obtain bigger and thicker muscles you must train with intensities of 60-75% of your max. This translates into the number of reps being between 6 and 10. A bigger and thicker muscle can lift more weight. You do not want to live in this realm of lifting for long periods at a time as a sprinter/jumper. Hypertrophy leads to heavier athletes. We want explosive light athletes. Hypertrophy does help with testosterone production.

Maximum Strength To obtain maximal strength you must train with intensities of 80-95%. This translates into the number of reps being between 2 and 5. The number of reps is the loading parameter that you adapt to the fastest. That means change up your reps every three - six weeks. More muscle fibers are recruited when you move the weight as fast as you can even though it is heavy and moving slowly.

Power To obtain power you need to work with intensities between 30-60%. The rep ranges will be between 2-8 to keep the quality high and speed fast. You will only obtain power by moving the bar at the fastest rate possible. This is the type of lifting that prepares your Central Nervous System for firing more efficiently and bridges the gap between the track and weight room work.