1. Creative Workout Ideas
For the High School Season

2. Ideas Damon Martin Vern Gambetta Dan Pfaff Mike Young Mike Smith
Dennis Kline
Cliff Rovelto
Dennis Weber
Steve Magness
Frans Bosch
Jay Johnson
Joe Vigil

3. “Adapt what is useful, reject what is useless, and add what is specifically your own.”

4. Problems??? Time~ 3 months “A lot of Athletes” or “Very Few Athletes”
Athletes have different abilities
Slow Twitch (ST) Fast Twitch (FT)
Athletes Psyche
“Likes and Dislikes”
Multi Sport Athletes

5. Survival of the fittest!!!!!!
Time ~ 3months
Survival of the fittest!!!!!!

6. 100 mile weeks all up hill!

7. “Survival of the Fittest”
Charles Darwin “Strong Survive”
Herbert Spencer 1867 Principles of Biology
“Fittest” as in “Most fitting” or “Most Suitable”
“The one who best adapts to their environment, is the one who survives.”

8. “The one who best adapts to their training, is the one who succeeds.”

9. Adaptation

10. Super-Compensation (Hours)
Easy runs (6-8 Hrs)
Tempo/Traditional VO2 (24-30 hrs)
Short Sprints Sets ( hrs)
Extensive Anaerobic Training ( hrs)
Ex x 75% with 1 min recovery
Intensive Anaerobic Training (40-60 hrs)
Ex. 3x 90 % with 6-8 min rec.
Intensive Strength Training ( hrs)

11. K.I.S.S.

12. Competition Week Mon Tues Wed Thurs Friday Saturday Sunday WU Jog
Warm up
6x 10 sec hill sprint
Com. Rec
20 min run
WU Jog
Tempo run
CD jog
Easy run
Prog.
Intervals
(Aerobic
Power)
Easy Run
CC Meet

13. Speed Work Speed Kills Speed Work improves the
30m Max sprint and VO2 max
Predict PR’s with 97% accuracy
Speed Work improves the
Central Nervous System (CNS)
Better Running Economy

14. CNS?

18. Scenario Boys 4A State Champ avg. Boys 4A State Champion Team avg.
16:20
Pace per 100m ~ 19.5 sec
Boys 4A State Champion Team avg.
17:00
Pace per 100m ~ 20.5 sec
20.5 sec per 100m for 17 mins

19. 20.5 sec Power Endurance CNS / Muscular System Cardiovascular System
22 sec / 20 min
15 sec
24 sec / 30 min
Power
Endurance
CNS / Muscular System
Cardiovascular System

20. “USE BOTH PATHWAYS”

21. OH YEAH!!

22. Hill Sprints Reps Duration Speed Recovery 6-12 10 sec or less
As fast as possible maintaining good form
Recovery
2-4 mins

23. Flat Sprints Volume Distance Speed Recovery 100m-600m 10m-100m
As Fast as possible maintaining good form
Recovery
1 min for every 10m
Ex. 20m= 2 min, 30m=3 min, ….100m =8-10min

24. Speed Workouts 8-10 x 10m 6-10 x 10 sec Hill Sprints (Safe) 8 x 20m
~1 min rec
6-10 x 10 sec Hill Sprints (Safe)
2-3 min rec
8 x 20m
2 min rec
6-8 x 30m
3 min rec
5x 80m
6-8 min

25. “Trying to find ways to make HARD WORK,
“Trying to find ways to make HARD WORK, ..easier” Damon Martin Adams State College

26. Tempo Runs 17:00 5k Standard Tempo Runs (LT) Segmented Tempo Runs
6: :50
Segmented Tempo Runs
3 6:20 5:45
Rec 1-2 min “JOG”
Progressive Tempo
20min(First 5:55, Last 5 10k pace)
Tempo to Anaerobic Work
15 5:50 to 4x 300m Hill 5k effort

27. VO2 max Jack Daniels “VDOT” Interval training
2-5 min runs or Standard VO2 workouts
3-4x 5k w/ 2-3 min rec
5-6x 1k @ 5k w/ 2 -3 min rec
3k w/ 3 min rec
4-6x 3k w/ 2:30 min rec

28. VO2 max Don’t Worry About time Spent at VO2
Instead Worry About “Adapting” your athletes to RACE PACE
USE Progression

29. Progression 3x (4x400m w/ 30 sec jog rec) @ 5k pace w/ 2-3 min rec
3x (2x800m w/ 1 min jog 5k pace w/ 2-3 min rec
5 x 1k @ 5k pace w/ 1:30 min rec

30. 20.5 sec Power Endurance CNS / Muscular System Cardiovascular System
22 sec / 20 min
15 sec
24 sec / 30 min
Power
Endurance
CNS / Muscular System
Cardiovascular System

31. Competition Week Mon Tues Wed Thurs Friday Saturday Sunday WU Jog
Warm up
6x 10 sec hill sprint
Com. Rec
20 min run
WU Jog
Tempo run
CD jog
Easy run
Prog.
Intervals
(Aerobic
Power)
Easy Run
CC Meet

32. Problems??? Time~ 3 months “A lot of Athletes” or “Very Few Athletes”
Athletes have different abilities
Slow Twitch (ST) Fast Twitch (FT)
Athletes Psyche
“Likes and Dislikes”
Multi Sport Athletes

33. “Use different pathways to find success for each athlete!”

34. 5 Biomotor Abilities Strength Speed Work Capacity (Endurance)
Flexibility
Coordination

35. “Adapt what is useful, reject what is useless, and add what is specifically your own.”