1. Multi Events Chris Riggs Assistant Coach/Recruiting Coordinator
Grand Canyon University

2. What is the Multi Event? Outdoor: Decathlon & Heptathlon
Indoor: Heptathlon & Pentathlon
Points system based off scoring tables

3. Decathlon Day One: Day Two: 100m Long Jump Shot Put High Jump 400m
110m High Hurdles
Discus
Pole Vault
Javelin
1500m

4. Heptathlon Day One: Day Two: 110m Hurdles High Jump Shot Put 200m
Long Jump
Javelin
800m

5. Indoor Heptathlon Day One: Day Two: 60m Long Jump Shot Put High Jump
60m Hurdles
Pole Vault
1000m

6. Indoor Pentathlon One Day 60m Hurdles High Jump Shot Put Long Jump

7. Scoring Tables Examples: Decathlon Points 100 Meter Long Jump
110 Hurdles
Shot Put
600
12.26
17.23
700
11.75
16.29
800
11.27
22-9.5
15.41
49-9
900
10.82
14.59
55-1

8. Characteristics of a Potential Multi Event Athlete
Physical:
Fast
Athletic
Explosive/Powerful
Mental:
Willingness
Competitive
Dedicated
Patient
Ability to control emotions

9. Identifying Potential Multi Event Athletes
Proficient in hurdles, pole vault and high jump
Athletic…participated in multiple sports
Weight room strength
Body Type

10. Training the Multi 3-Layers Similar movement patterns
Coach to strengths
Think long term
Speed/Explosiveness
800m/1500m

11. 3 Layers Layer One: The Sprinter/Hurdler Layer Two: The Jumper
Layer Three: The Thrower

12. Layer One: The Sprinter/ Hurdler

13. 3 Layers Layer 1 Speed, sprint mechanics and Hurdles Day One: Day Two:
Primary sprint day. Longer Speed/ Higher Volume.
Day Two:
Shorter Speed. Less Volume. Technique day/ proper sprint mechanics. Blocks and Accelerations.
Day Three:
Down Day
Day Four:
Hurdles. Medium sprint day. Similar to Day One but with shorter intervals and less Volume.
Day Five:
Power/Explosiveness. Hills. Sled Pulls.
Day Six: (Optional)
Second Technical day. Blocks. Hurdles.

14. Layer One Day One Day Two Day Three Day Four Day Five
Day Six (Optional)
Short Speed
Hurdles
Hills/Sled Pulls
Blocks
Longer Speed
Blocks/Accels
Medium Speed

15. Layer Two: The Jumper

16. 3 Layers Layer 2 Jumping events Day One: Day Two: Day Three: Day Four:
Same as Layer One (Longer speed)
Day Two:
Long Jump. Approach. Plyos.
Day Three:
High Jump
Day Four:
Pole Vault
Day Five:
Same as Layer One (Hills/ sled pulls)

17. Layer Two Day One Day Two Day Three Day Four Day Five
Day Six (Optional)
Short Speed
Hurdles
Hills/Sled Pulls
Blocks
Longer Speed
Blocks/Accels
High Jump
Medium Speed
Long Jump
Pole Vault
Plyos

18. Layer 3: The Thrower

19. 3 Layers Layer 3 Throwing Events Day One: Day Two: Day Three:
Shot Put
Day Two:
Javelin (Primary day)
Day Three:
Discus
Day Four:
Javelin (Secondary day)
Day Five
Shot/Discus. Optional. Combo day. Lighter volume.

20. Layer 3 Day One Day Two Day Three Day Four Day Five Day Six (Optional)
Shot Put
Short Speed
Hurdles
Hills/Sled Pulls
Blocks
Longer Speed
Blocks/Accels
High Jump
Medium Speed
Shot/Discus
Long Jump
Discus
Pole Vault
Plyos
Javelin (Secondary)
Javelin (Primary)

21. Similar Movement Patterns
Look for similarities between events
Concept of Acceleration
Penultimate Step
Energy Systems
Posture

22. Coach Strengths Before Weaknesses
Coach to your strengths as a coach
Coach the athlete’s strengths

23. Long Term Approach
Keep strong events strong, turn weaknesses into strengths over time
Progression to developing the young multi event athlete
When in doubt, do less
Younger athletes need time to physically and mentally mature
Can’t always train like professionals do
Keep healthy as possible over long haul
Have a 4-year plan

24. Speed and Explosiveness
Primary focus of training the multi event athlete should be on the development of speed, power and explosiveness
Decathlon: 9 out of 10 events of major elements of speed and explosiveness
Heptathlon: 6 our of 7 events are speed/ explosive

25. 800m/1500m Total volume training Cumulative effect
Day One longer speed (Good Fall Base)
Warm up and cool down
Easy jogs

26. Competition Proper warm up Recovery after Day 1 Control emotions
Staying present

27. Questions?