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Complete Program Design for Sprinters

Transcript of Module #1: Establishing a Training Inventor and Demands of


Training
!atif Thomas: In order to create very successful sprint programs that continue to evolve
and get better over the course of time. It's really critically important that we understand that
we cannot take a I need to make a cookie cutter program approach to our program
design. The goal here in this program and the goal in the coming modules of this program
that you will be watching is to give you a very simplified, straight-forward, easy path to
creating good programs for your sprinters. ut the fact of the matter is we still have to have
a basic understanding of what we are trying to accomplish, what the demands of our
training actually are and how we can tailor our understanding of how the training affects
our athletes to make things a little bit more individuali!ed. There is a reason that the best
coaches often talk about how they don't like cookie-cutter programs. They do not promote
cookie-cutter programs because the biodiversity between athletes, even athletes who run
the e"act same times and the e"act same events is so great that a one-si!e-fits-all approach
does not work.
#ow, if you are working with a large team and that is generally the situation I am in. I have
$%-&%-'%-(% kids at once, boys and girls, I have to do what I can)t to individuali!e things
between athletes, and so we will get into how I make those changes without having to
create entirely separate programs for each individual athlete because of course that is not
realistic either. *o what we need to do is give you a little bit of a foundation here so you
understand what you are doing so when you go through actually putting the programs
together and you take them and modify them on your own down the road, you actually get
an understanding of what you are doing because you +ust go out there.
,gain, it goes back to the idea of teach a man or woman of course, teach a man -- give a
man a fish, he will eat for a day, teach him how to fish, he will eat forever. The reason why
my athletes continue to get better and better over time, my program continues to get better
and better over time, is because I continue to evolve it and that comes with this basic
understanding that we are going to talk about.
*o, of course, if you don)t want to know this stuff, you +ust want to go right to creating a
program you can skip to that module of course, but it is not going to make sense to you
because you do not understand where all these things come from. *o again, that is the
difference between successful programs and unsuccessful programs. The successful
programs are organi!ed, created by coaches who have at the very least a basic
understanding of what's going on. -emember my friends, I was not a sports science ma+or.
I did not ma+or in e"ercise science or biomechanics or neuro mechanics or any of those
things. *o, if I can learn this stuff, when I did not take these types of science, sports
science, energy system type classes at the collegiate level then you can too.
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*o, let's go through and figure out what we need to know in order to create good programs
for our sprinters.
*o, the first thing we have to do that is clear on your screen right now is we have to
establish the 3ualities that we want to train. 4hat do we need to develop in our sprinters in
order to improve their times and when we take a step back and think about what those
things are specifically and +ust kind of take a little bit of time, doesn't have to be a lot of
time, does not have to be super involved or super specific, but when we take a little bit of
time to look at the 3ualities that we need to train in our athletes that puts us in a much
better position to actually create good programs and again it makes it so much easier
because we are not flying blinds. 4e already have to have an understanding of the types of
things that need to be done. *o from there, it is +ust a matter of simply plugging them in
based on our understanding of how the body reacts to different volumes, intensities, and
densities of training.
*o, what we really have to look for in general and what we are really training in general
and developing in general is the five biomotor abilities that athletes have. ,nd again, the
purpose here is not to go through and breakdown these biomotor abilities and in really
address them specifically and talked about the science if you want to get more in to that
kind of thing, I would suggest that you go to speedsecretesreveal.com and there you can get
more the background science in this. I +ust want to cover these things, so we understand
what is going on. I am going forward here with the assumption that you have a basic
understanding of what these things are already.
*o, I am not going to break them down here or else would be here +ust talking about these
things alone for hours and hours. *o the five iomotor are of course speed, strength,
fle"ibility, coordination, and endurance or conditioning. These are the things that we have
to cover and these are the five areas that we have to spend our training focus on developing
to the varying degrees and varying stages at varying times and of course, I am going to go
through all of that as we go through the programs.
*o, the first one is +ust speed and so how can deal with speed first, we can talk about
acceleration. The first part of the speed is acceleration, generally like that 2 to & second
range. ,nother way we can develop speed under the realm of acceleration is through short
hill runs. *hort hill runs is where I start athletes off at the beginning of a season. I known it
develops speed, so I will go into this later of course but this is the beginning of my short-
to-long progression is short hill runs, so we are trying to get athletes that. 0ut them in a
position I should say to get at a good sprint position, that good angle that is going to give
them positive shin angle that they are going to feel when they come out of blocks.
,nother way, we can develop acceleration is through our block work of course, coming out
of blocks is going to help increase our speed and our sprinters of course should be spending
good amount of time coming out of blocks. If you are working with sprinters who are you
know below the high-school level 2$ and younger, I don)t really think athletes need to
becoming out of blocks or strength issue primarily and athletes simply do no have the
strength at that level.
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*o, they really are not getting any benefit from it, but when they come out of blocks, they
are going to pop straight up and +ust start running and there is no benefit there. It is actually
more probably more of detriment than anything. In any course right after we have gone
through my short hill runs and we doing our block work +ust regular old flat surface,
acceleration development this is what we are going to use. *o this is an inventory of types
of things already when we are talking about developing speed training and developing
speed within our athletes and more specifically acceleration. The 3ualities that we need to
train the 3uality of acceleration. 4e already know that we can do short hill runs, we can do
some block work, and we do a regular flat surface runs. #ow, we have already begun to get
specific about the types of things that we can use in our training in order to develop the
3uality speed in general the biomotor ability speed in general and more specifically
develop acceleration.
*o staying along the line of speed, the ne"t area of speed that we talk about is ma"imum
velocity training, right top speed training for our sprinters. *o what can we do to develop
top speed in our athletes6 7ow do we train this 3uality and develop top speed mechanics
and the ability to maintain top speeds and near top speeds well again fly runs. I stop at fly
5%s to go to fly $%s, fly &%s, possibly even fly '%s for more advanced athletes and of course
sprint-float-sprints. These are the types of workouts that we can do to develop within the
sub-set of speed overall, develop our ma"imum velocity and of course outside if they are
playing with speed and the floating and things like that we can +ust do regular sprints of
'%-8% meters at 9%: intensity or faster. These three areas a part of our inventory of the
types of training that we can do to develop this 3uality ma"imum velocity, so again we
make things much more simple by understanding these facts.
#e"t area of course within speed, we will talk about here is speed endurance. ,thletes in
any event over '' meters really are going to need to develop their speed endurance in order
to able to handle the physiological demands of their events. *o, how do we develop speed
endurance in our athlete)s runs of 8 seconds to 2' second with longer recovery '-2% minute
recovery that is how we can develop speed endurance in our athletes. 4e can also do
shorter runs, do some alactic-type speed endurance of $-8 seconds with manage recovery,
so shorter as 2-$ minutes.
,nother reason I talk about time instead of specific distance is again because the
differences between our athletes and of course, the differences between ages of athletes and
really what it comes down is towards the energy systems that are involved in these events
and I will cover that in a different area of the program, but I think it is important that we
understand, we look things little bit more from time then from specific distance because
you might have 2 athlete who can run, you know '' meters in you know (-2;5 seconds, and
you might have another athlete who can run '' meters in <.$ seconds that is a big different
in time that is going to have a huge effects on all the different elements of training when we
are talking about small details. 4e talk about sport, track, and field so to have that basic
understanding.
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*o, what is your assignment, I want you to do now before you go too much further, I know
how these programs go, you are ignore me and +ust continue to blast through these modules
but I really strongly suggest that you +ust stop if you are really serious about making
dominant program and having a great program and have writing the first time you come out
an effective program. I really suggest that you stop for second and create inventory of three
to five e"ercises or workouts that fit each sub category under speed. =ive me >+ust some?
few work such as you can pull from so you get an understanding of how you are going to
do that now. @ou try to know what I mean by that. @ou are little bit confused when we
talked about saw the training inventory element of them. 4e were talking about coming up
with an inventory of workouts that you can do under the biomotor ability speed more
specifically developing acceleration which is critical for sprinters regardless of the distance
that they run.
*o here again, we look at the things that you can use to develop acceleration short hill run,
block work, flat surface runs now. Aore specifically some e"amples, a short hill run 8-2% "
5%m w;5.')rest from a $ point stance up a hill that, you know, closer to &' degree angle I
can get the better 8-2% " 5%m w;5.')rest is a good short hill acceleration work out. -ight,
we say 8-2% because we don)t know what is going to happen between that 8 and 2%. Aay
be after 8 it starts to fall probably we want to shut it off the goal again the work at a recent
point of diminishing returns. 4e are not +ust going continue to get the reps in for the sake
of doing it that is poor coaching. ,nother e"am will be 5 sets of ' " 5% m from a crouch
and the first set from a & pt. stance and the second set with 5 minutes rest between reps and
& minutes between sets. This is another way we can develop acceleration ability using short
hill runs. 7ere are two specific workouts we would use early in a season. ,nother e"ample
would be (-8 " $% m w; $-&) rest from a & pt. stance again thinking about the energy
system demands of doing this (-8 " $% m. *o we are going to be keeping within that,
certainly that alactic !one an anaerobic the ,T0-/0 system $-& minutes rest to make sure
we have full ,T0 recovery and we are going to have a & pt. stance and & a pt. stance is +ust
like your in block but with no blocks. These are $ e"amples of workouts we can do up a
hill to develop acceleration early in the general prep period which is where we would short
hill runs. *o, if you have an inventory of work hours that you can pull from then having
really think about it is going to make that much easier for you go through and create your
program now.
Bets continue. *trength is a second biomotor ability that we really need to focus on and
there are lot of different subsets of what strength actually means. *o one way we develop
strength is general strength training. Ckay, and so how do we develop general strength that
sort of early season pre period type of workouts does not specifically going to ma"imum
strength or any of those things but one way we can develop our general strength and our
work capacity is through body-weight e"ercises. ,gain, I will break this down in more
detail but the point is this program not to talk about all these things and the science behind
them but +ust to show you the type of e"ercises you can use in your program. This is a
program designer resource again. If you want to hear more of the science behind it,
speedsecretesreveal.com and of course completespeedtraining.com. *o what you want to
do is >call? for an inventory of body-weight e"ercise that you can use in various ways in
your programs whether it is a general strength circuit whether it is DDDDD strength training
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in the early prep periods with throughout the season whether it is for recovery work. These
are e"ercises you can use you need to get a big sort of catalog of body-weight e"ercises.
,nother way to develop general strength is through a core and pillar training, power is
transferred through the hips. 4e need to have a strong core. Aedicine ball routines, we can
develop general strength. I would not throw heavy medicine balls with $ to & reps per set
but multiple throws with lower weights for volume to develop that general strength and that
work capacity. /ontinuing on and what we need to do in terms of establishing a training
inventory to develop the biomotor ability of strength because that is an important demand,
one of the five most critical demands that we need to establish, address, improve, and
develop in our athletes. Is that a strength training6 ,nd strength training we are talking
about like in the weight room like real, true strength training. *o, we can do hypertrophy
work little bit higher reps, lower weight, not trying to put bunch of mass on the athletes, but
we are +ust preparing them, especially if your athletes who have never done any real
strength training before or its been cut to half hours. This way the athletes will be able to
get a little bit of base not going too cra!y before they start throwing heavy weights around,
but of course once they have established that baseline we have to improve absolute
strength. The stronger we are the more motor units we recruit. The easier it is going to be to
propel our bodies down the track and run fast with time it is +ust that simple. *o, we need to
create this as training inventory of heavy weight training e"ercises in routines that we can
do with our athletes in order to make that happen. In other way develop strength kind of a
tweener, can develop strength and power is through multi throws now we are putting on
heavier medicine balls doing our between leg fonts and overhead backs and s3uat throws
and things like that get an inventory of multi throws or medicine ball throw e"ercise you
can use as part of your strength training. This is what you need to do. @ou need have to this
with you and of course complete speed training covers all these things that we have talked
about so far specifically.
#e"t area of strength to look at is power development. -ight, when we think of our
sprinters, we think not only strength but we think in speed, we think of power, and power is
a byproduct of course our absolute strength. 4e can really develop a lot of power in our
athletes if they don)t get strong first. *o, how we develop powered multi +umps6 These are
+ust our general +umping, hopping, bounding, plyos that we do. 4e need to establish 5
things with the multi +umps, one a progression, a safe healthy progression. Eor teaching
these +umping these plyometric type activities and also a good >repitua? of multi +ump
e"ercise that can do with an each degree of development and of course that is important
because these are and can be dangerous e"ercises. Aulti throws again develop power I
went over that before, we +ust have to look at the energy system demands that how we are
going to do it. ut again, those medicine ball throws are going to develop power which is
subset of strength and of course another way to develop strength and powers through the
use of Clympic lift. Clympic lifts are an e"tremely valuable recourse so to get an Clympic
lifting progression together and teach the Clympic lifts to your athletes if your goal is to
develop a power and of course that is going be situation dependent. It is difficulty to teach
how to do a hand clean when you &% athletes in a regular high-school si!e wait room. @ou
have to sort of pick and choose battles. If you can)t do Clympic lifts then you have multi
+umps and multi throws to do right because you have a training inventory now and you
have a series of e"ercise that cover the same possible demands, it hooks you up in two
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ways. Cne, if facility, time, space, staffing, etc. limits your ability to develop that 3uality,
the 3uality of power on one regard you can +ust use a different type of style of developing
that 3uality through one of the other elements of training inventory. If you hadn)t written
this down in advance you would have no idea. The second thing that it does it allows you
to be fle"ible. @ou can get in the wait room one day it is locked or closed or something
happen there whether cancel -- there are lot of different variable that pop up during the
course of a season and it is important that we are fle"ible but if you understand what the
energy system demands on certain activities you can 3uickly switch from one thing to
another because there are lot of way to train power and the truth is you are not going to do
multi +umps and multi throws and Clympic lifts all the time in every situation. This is too
much to do with all the other staff we have to do so we have to pick and choose our battles
and we have a good inventory of things to choose from. It allows to develop those 3ualities
much more effectively. *o now again we are at the point of your assignment and it has
created inventory with +ust $ to ' e"ercises or work outs that fits each subcategory under
strength and again if you have no idea what it come up with multi throw e"ercises, you
have no idea what to come up with for core or pillar work or general strength e"ercise,
body weight e"ercises, or multi throws, or hypertrophy work on strength training in the
wait room how to teach to clean again completespeedtraining.com is a answer. If you have
that program then you certainly have all these e"ercises right there for you can literally +ust
turn the 1F1 on look at it take the first one to seen and plug into your program it is +ust
that simple. ut lets give you an e"ample what I am talking about more specifically under
this category. *o again we talked about the three different ways that we can develop
general strength $ different areas that we can use, training modality that we can use.
*o lets say we are talking about body weight e"ercises, well that being the case walking the
lounge is a great e"ercise to develop general strength and help get athlete)s ready to go in
the weight room, *uperman)s are great, lower back e"ercise that you can do, it is going to
develop lower back strength, again we can)t +ust do ab work and ignore lower back, create
muscular imbalance and deficiency, a crawl, pushup, a burpee. These are the types of
things that are part of body weight e"ercises that we put in our body weight circuits that we
use for strength training in the preparations periods, therefore not going to go in the weight
room right away, especially, if you had a fall. @ou know if you are coming from a situation
where you a have a modified cross country program with your sprinters and you are going
to train them through the fall like real-track or you come from an area of the country with
the world where you do not really have like indoor track, you train through what is
typically considered the indoor track season to get ready for your spring season. This is the
kind of stuff that you are going to be real heavy doing early on in your season as you get
your athletes ready and if you have a short season at 2% to 25 weeks season, like a typical
high-school season, I continue to use general strength and body weight type e"ercises
throughout the course of the season. Bong past, it will traditionally be considered a general
prep phase, simply for the fact that athletes work capacity is so low that they need to
continue to do these things. *o, let's continue.
4e have talked about some body weight e"ercises. now let us look at some core pillar
training e"ercises, bicycles, ab e"ercise, -ussian twists, getting some rotational work and
*wedish abs, which is our stabili!ation work. *ide-B raises are also called windshield
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wipers, a good rotational good obli3ue work type work. These are all great e"ercises as part
of our pillar training. #ow it is part you are training inventory, so when you go to plug in
your program on say a recovery day or conditioning day and you are going to do some core
work, if you have already got an inventory created, it doesn)t have to be anything fancy,
you +ust you have to have a list of e"ercises then you can say okay let me +ust pull this one,
okay today we are going to do some core work, all right guys lets do some bicycle with
-ussian twist, do little *wedish abs, some side-B raises and we are good. It is +ust that
simple guys because for the most part your athletes are so untrained, they are not trained
properly in their other sports, they are young, their training age is low, you do not have to
get into all this fancy training. This is the problem with listening to a lot of the collegiate
and professional coaches) talk. They are speaking at you when talking about volume and
e"ercises and durations of training periods, like you coach college athletes, like you coach
a team that, you know, you got 5' weeks from the first day of practice to the championship
meets, that is not realistic for most of us. *o, we need to have that inventory there. ,gain, a
fle"ibility and there are couple of types of fle"ibility we need to focus on with our
sprinters. Eirst, being you know they are static and active fle"ibility, okay. ,thletes are
very tight often times because they do not really stretch out and they come from programs
and backgrounds of athletic training with a warmup and a preparation for a competition and
practice with simply to maybe +og a little bit, static stretch, and then +ust start playing their
sport. *o, that is going to lead to weaknesses in their fle"ibility static and active. *o, we
can use traditional static stretching as part of that training.
4e can use 0#E, this is an isolated stretching as part of that focus on improving static and
dynamic range of motion. Erom there, we have our dynamic fle"ibility type of training. ,ll
the type of dynamic movements that you traditionally think of are in a dynamic warmup for
you track sprinters and your track team as a whole. Though, you know any of thing about
these is they are in large ways interchangeable or use dynamic warmup surface part of my
=* circuits. Gse body weight stuff for my =* circuits is part of the dynamic warmup when
you can think basically, and they all help to improve work capacities. *o when you think
about the effect that the training has the physiological effect that the movement or the
activity has on the athlete. @ou see that we really begin to kill two birds with one stone so
to speak with our training. *o for e"ample because dynamic movements and fle"ibility are
interchangeable sometimes. identical movements and body weights are interchangeable
sometimes.
Cn a recovery day especially during the season you know you have a Tuesday-Thursday
meet, what you are going do on 4ednesday6 4e will +ust do a really long dynamic
warmup. It's going to have some body weight type stuff and some hip;glute stuff, some
core stuff. ,ll this, subse3uently improve athlete)s fle"ibility, it is going to improve their
conditioning, it is going to improve their general strength. @ou see what I am saying here.
It has to cover a whole lot of different things e"cept to understand where and when to put
these things to make sure that they are not having a negative impact with some other
element of training or recovery. ,nother weighted-improved dynamic fle"ibility is hurdle
mobility. I think this is critical, this is especially important I think when you talking about
teenage male athletes especially those football guys they don)t any type of stretching but do
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lift weights, probably not correctly. 7urdle mobility is great. get in inventory of hurdle
mobility e"ercises.
#ow your assignment, again please stop for a second and go through this before you go
any further, pause this video. /reate an inventory of +ust $-' e"ercises or workouts that fit
each subcategory under fle"ibility. If you do that I promise you, you are going to be in
great shape and it is going make, actually put in the program, to get much easier down the
road. I note that there is tendency to not do that +ust continue on to my ne"t section. Trust
me, I do trust me, I do understand but it is really going to be worth your time to do it and
again if can)t think of the e"ercises to go on your dynamic warmup, for e"ample if you are
not doing a dynamic warmup right now. ,gain go to complete speechtraining.com that is
where you are going to have a huge training inventory of all the things we are talking about
here.
#e"t, biomotor skill, we have to address is active coordination. ,thletes are so
uncoordinated it is incredible. They think they are coordinated but they are not, even your
best most talented athletes in term from a sprints standpoint, even your best athletes across
multiple sports often times are very easily e"posed in their coordination. *o, it is really
important that we develop this skill. /oordination is best developed between the ages of 9
and 25. *o if your working at the youth in very, very early middle school levels, this is a
great time to do it. 4e need to focus on general coordination first, remember everything we
do as it is discussed elsewhere goes from general to specific. Cur training goes to general
to specific, everything does. *o the same thing with developing these skills too, we can)t
get comple" if haven)t gone through the basics first, right you can)t do comple" math if
you can)t add 5H5. These types of patterns are everywhere in the universe and our training
is no different. *o, what can you do for general coordination6 4ell, everything you do is
general coordination. @our warmup drills develop coordinations, speed drills, your =*
work, your running, your +umping, your lifting, all these things re3uire athletes to
coordinate movements and so we are +ust by having a good training program that covers all
these biomotor abilities, you are going to improve the general coordination of your athletes
and they are going to be able to do more complicated movements for a longer periods of
time without having to think about it and burn energy. ,nother thing I would like to do to
develop general coordination is agility ladder drills. It might be a little bit surprising to
some people because that is traditionally something that we think about with field and court
sport athletes, but the truth is most of your athletes play field and court sports as well, they
came from soccer and football in the fall, they are going to go and play baseball or lacrosse
or whatever may be in the spring. If you are in the spring they came from basketball, in the
winter, you get the idea. *o, I do not want to +ust like neglect, say I do not care about your
sport, but agility ladder drills are good for a number of reasons. one, they are a good way to
kind of switch up the type of warmup that you are doing, they develop general coordination
of course, they are good early in the prep season, and it +ust kind of gives kids a little bit of
a break from doing that traditional boring, not boring, but repeated regular kind of track
stuff. *o, agility ladder drills are great way to do, so, get an inventory for agility ladder
drills and put your athletes through that on their recovery day or as part of their warmup or
during their unloading week. Erom there you get into specific coordination, right. *peed
work and specific coordination, the coordination of the movements of how to run fast, now
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we are not going to talk about the skill of running and how to teach that right now, you can
find that elsewhere, but speed work develops specific coordination that are going to make
you sprinters better. 0lyos and bounding e"ercises, once they progress to that point in your
progression, so you plyos and bounding, the inventory of those e"ercise that you came up
with already are maybe which you work with specific coordination. lock work, specific
coordination, right. That is not easy for an athlete to come out of blocks and drive their lead
on and get triple e"tension of their drive leg before the free leg, or 3uick side leg hits the
ground, come out in a &' degree angle that is a lot of things they think about, so block work
develop specific coordination. ,nd of course speed drills, breaking things down, basically
one leg at a time to teach that cyclical motion and begin to implement that ability to apply,
to develop that consistency of e"ecution. *o, come up with an inventory of speed drills that
you can use. 1o all these things and you will make your life so much easier when it comes
down to write workouts. #ow your *imon again is to create an inventory of three to five
e"ercise or workouts that fit each sub category under coordination and again if you are like
I have no idea how to get all these e"ercises again, go to your complete speed training
program. It is all there. If you are a complete speed training customer right now you are
going, oh man, this program is getting that much more valuable to me because I do not
even have to think. 4hat I can do is to turn on the TF, write some stuff down and go on.
*o, if you do not have that program I certainly recommend you go to
completespeedtraining.com, not doing this, and if you know me, you know I am not +ust
doing this as a sales pitch, but that has all the stuff in there, I mean it has got over 5&%
e"ercises. *o all that stuff is in there, so go back to your program and +ust pull from there.
It will make your life that much easier. The fifth biomotor ability we need to talk about is
endurance or conditioning and this is really a gray area on training that a lot of that is really
I think the downfall of a lot of programs this coach is a mesh conditioning work and
general endurance type of stuff with what they consider to be speed training and all other
stuff. *o what are some things we can do to work on general endurance or conditioning,
general strength circuits, body weight circuits. Ay standard fare regular =* circuit is a 2%-
e"ercise circuit that has upper body, lower body DDDDD work dynamic mobility e"ercises.
4e do it usually twice. 4e +og $%-&% yards in between each e"ercise with no rest. 4e rest
three or four minutes between sets and we do it again. That is how we do it. *o come up
with some =* circuits. ,nother way to develop general conditioning is e"tensive tempo
runs, runs of ('-<9: intensity with relatively short rests. ,nother way to develop general
endurance or conditioning, though it is slightly more specific is intensive tempo runs, runs
of 8%-89: intensity. ,lso another way we think we do early in the season particularly for
our $%% and &%% runner, &%% hurdlers is run long hills. This is going to develop the general
ability to handle and buffer lactic acid, develop that mental toughness that athletes
particularly in the longer sprints, $%%, &%% hurdles need to be able to handle if they are
going to be successful. #ow again, general to specific my friends, so how do we develop
the specific endurance and again I will go into this later, +ust to want to look in and come to
the inventory of split runs, right, split runs are going a little bit beyond intensive tempo and
long hills, instead of running a &%% at 8%:. *o let us say you are going to have an athlete
you are going to run a &%% we will (% seconds and then you go, instead of having them run
(% seconds you have them do two 5%%s at say 58 seconds with a short rest in between. *o
now we are running at a faster pace than we would have with a straight &%%. 4e are still
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getting that volume in still training that same energy systems, you want to train a little bit
faster and that is what I like. That is how I like to do things. ,gain, special endurance,
special endurance 2, and special endurance 5, these are going to be runs at 9% to 2%%:
intensity that are going to be generally between like 2' seconds and two minutes and we
will get into why these times are what they are later on in the program. Cf course one thing
that we forget sometimes is how important competitions are to the training program.
/ompetitions and meets are some things we have to very specifically factor into the way
we design our programs. 4here and when these competitions are and how important they
are is also a factor. Ideally we want to do less important competitions earlier or off events,
the training specific 3ualities, but if you have a I if you are in a situation which often
happens especially like in the winter time where you only have meets on *aturdays that is
part of the training plan. It gets tougher in the spring when you have like Tuesday,
Thursday meet and the *aturday invite or whatever, we will get into that stuff later.
#onetheless my point though is that you have to develop an inventory of split type split run
workouts, special endurance workouts and think about your competitions and how you are
going to work that at the plan.
*o your assignment once again my friends is to create an inventory with three to five
e"ercises or workouts that fit each sub category under endurance and conditioning. If you
do that, you are going to be in a much better shape in order to make it happen. *o when we
talk about these five biomotor abilities and their sub categories and coming up with training
inventories of e"ercises, drills and workouts that we can fit into each sub category when it
comes time to actually sit down and write out a program it is going to give you so much
more a foundation of what e"actly to do. Cn top of that fact, even if you are +ust going to
take the 25-week program that comes with this program. @ou are not even go think about
any of this other stuff and you are +ust going to re3uire to take that workout with your
athletes. I do not recommend that 3uite frankly because you are going to have no idea how
to modify it and you are going to have no idea why one workout follows another and why a
certain workout is on a certain day and we will never follow another type of workout
because you do not understand the basics. @ou do not have a foundation. If you want
athletes fast times you have to give them a foundation, right6 ase training. *o you can
build the more specific training on top of I well, consider these modules here, your base
training. @our training inventory, your specific demands of training.
This is the foundation that we are going to build in the specific program on top of them
without us understanding we +ust simply cannot get there, so I do hope that you will take
the time to come up with the training inventory of e"ercises and drills and workouts as you
can plug into your program. If for no other reason they are +ust going to give you a basic
idea of what you are going to do because when it comes time to start plugging workouts in
that is a very tedious process and if you do not understand the basics of what you are trying
to train your athletes speed, strength, fle"ibility, coordination, endurance and all their sub-
sets, you are going to have no idea how to put a program together. *o that is it for this
section. @ou go on to another section, any of the other modules and we will get more
background or more specific in the training. *o my last message in this module before I
sign off is to please come up with a training inventory for each of the categories that I
talked about here and make sure that you understand them. If you need more science and
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you are interested in more science behind these things, check out *peed *ecrets -evealed if
the other modules do not give you enough information, I would go into more science type
stuff there. ,nd of course if you do not understand where to get all these e"ercises or you
are +ust trying to like @ouTube it and like +ust go to books and different stuff to try the
inventive e"ercises I highly recommend you check out completespeedtraining.com. *o that
is it. Einish your training inventories. =et some e"ercises and workouts done and put them
off to the side and go on to your ne"t module.
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