nick buckvar, -...

Presented by

Ryan Banta, Parkway Central HS Author: Sprinters Compendium (due out Summer 2016)

& Nick Buckvar, Ladue HS

Common Ground ANY training program must be:

•  Based on the principles of progressive loading •  Has produced used for athletes of every level

and ability •  Takes a logistical approach to training •  Simple to follow and implement •  Has been tested, tweaked for years •  WORKS!

Yearly Distribution-Sub Phases

Annual Plan

Prepara+on Macro-‐Cycle

80%

General Prep 30%

Specific Prep 50%

Compe++ve Phase Macro

Cycle 20%

Pre Comp Comp Championship

/ Peak Phase

9 Month Plan 3 Month Plan General Phase 8-‐12 weeks 2 weeks Specific Phase 16 weeks 6 weeks Compe++on Phase 8 weeks 4 weeks

Basic Sprint Training Lingo and Terms

•  Speed Development- Acceleration is developed first, followed by Maximum Velocity

•  Speed Endurance- ability maintain near max velocity •  Lactate Tolerance- AKA Lactate Threshold; the ability

to buffer the acid build up in muscle tissue due to high level physical activity (time & intensity dependent)

Two types of Sprinters Need a system that: enhance strengths, but increase

their deficiencies Short Sprint Types Long Sprint Types

Defining the Events:

What are the demands of the events you are preparing for?

•  100m dash relies heavily on Speed Development- initial explosion & acceleration, Max Velocity, somewhat speed endurance

•  200m dash requires ATP/CP systems: Speed Development of Acceleration & Max Velocity. Critical in Speed Endurance

•  400m dash, best defined as a controlled sprint. Athlete will cycle through several energy systems. ATP/CP, Speed Endurance, Lactate Tolerance & Aerobic Capacity, Extensive Tempo

Long to short is NOT….

• NOT: only for 400m • NOT: Highly aerobic training (no mileage!) • NOT: Neglecting speed (early or ever!) • NOT: Dependent on long/slow interval training (ex: 4x600m) • NOT: Loading up on volume (ex: 14x200m)

Short to Long is NOT…. • NOT: Just running intervals under 200m • NOT: Ignoring speed/special endurance • NOT: Doing endless block starts • NOT: Negotiated training for lazy athletes • NOT: Going too fast too soon.

4 Simple Rules •  Rule 1: Make the individual as fast as possible

for 200m & 400m •  Rule 2: Volume & intensity is relative to the

energy system & time of year – Long to Short emphasis: running workouts – Speed increases for energy system being trained

•  Rule 3: always be ready to make adjustments: know the WHY

•  Rule 4: when in doubt, refer back to Rule 1

4 Simple Rules • Rule 1: All training is built around drive phase + flying 30 meter pr. • Rule 2: Running fast is a SKILL • Rule 3: Posture, posture, posture • Rule 4: Neurological system takes time to develop

Advantages

• Eliminates the talent issue- everyone can work hard – Most high school athletes are not pure sprinters – Easiest are to make substantial & impactful gains come from glycolytic (lactic threshold system)

• Creates versatility in event selection (can always run down) • Larger work capacity for a meet, ***when needed • Develops a deep “base” essential for peak training • Allows for including all energy systems in the training – 400m contains ALL necessary components involved in

the 100m and 200m

Advantages •  Limited training volume allows

the kids to be fearless in training immediately.

•  Specificity- working at intensities seen in high speed sprinting

•  Allows for the sprint training to be detail orientated. You know where mistakes are being made and how to attack the problems in future practice plans.

•  Limits over usage injuries. •  Easier to combined or theme

training modalities like plyometric work on the track or Olympic lifting in the weight room.

•  Fits best with events of similar intensity like the long jump and 4×100 relay.

•  Everything is skill based. Creates opportunities for in practice goal setting beyond just hitting a time over distance.

How to Implement the System… GENERAL PHASE (Week 3 of the season)

1.  Build the foundation for later work: “Get in shape to train”

2.  SPEED DAY (87-90%) STRENGTH DAY (75-85%) 3. Energy system focus is

-  Special Endurance I- longer lactic work -  Special Endurance II- lactic work -  Extensive Tempo -  SPEED (acceleration)

ENERYGY SYSTEM TRAINING GOAL for PEAK PHASE

Special Endurance I- longer lactic work 1x450m@ 93%, 3x200@ GBP

Special Endurance II- lactic work 2x300m @ 400m Race Pace

Extensive Tempo 4-‐5x200m @ GBP (24mid-‐26 low)

SPEED (acceleration) Specific Speed Endurance work: 100/200: 2 x (180-‐4x40-‐120) @95% 200/400: 2 x (220-‐4x40-‐180) @95%

How to Implement the System….

Ex: GENERAL PHASE (Week 3 of the season) MON TUE WED THUR FRI SAT SUN

SPECIAL END. 1 EXTENS. TEMPO

SPEEED DEVEL.

SPECIAL END II

ACTIVE REC.

MEET ACTIVE REC.

1x600m@80% 12-15 min rec.

1x500m@80% 10-12 min rec.

3x200m@ 70% 90 sec rec.

1x300m@85%

8x30m Accel ladder 10x30m wicket 7x200m @ 77-80% 2:30 rec

4x10 Fast Claw 5x50m sleds 5x50m 3pt.

10x30m wicket 4x300m@85%

5:30 rec.

2x200m@80% 90 sec rec.

Stationary 4x1, 4x2 exchanges Run through 4x4 exchanges Form starts

2 events *LJ/TJ/HJ short Apprch.

-15min easy jog -15min static stretch routine

2000m 1400m 500m Accel.

1600m

WARM UP: SPEED DAY (87-‐90%) WARM UP: STRENGTH DAY (75-‐85%)

•  Jog 1 lap •  2-3 laps Dynamic Run •  50m Lateral movement (Side Jack, Carioca) •  50m Plyo movement (mid knee skip, ankle pops) •  50m Build up •  50m walk •  DYNAMIC STRETCH SERIES

•  Jog 1 lap •  2-3 laps Ins & Outs: Build up Straight- Walk

the turns •  2- 2 1/2 laps Gradual 50s 50m @ jog 50m @ 50% 50m @ 75% walk 50m DYNAMIC STRETCH SERIES

DRILLS: SPEED DAY (87-‐90%) DRILLS: STRENGTH DAY (75-‐85%)

1.  Heel/Toe Walks 2.  3-Step & Reach 3.  Low Lunges 4.  Ankle step over 5.  Butt tuck 6.  A-MARCH & SKIP 7.  B-Skip MARCH & SKIP 8.  A-Run 9.  (Foot Fire & Fast Leg) •  Acceleration ladder •  3 Step Wall Drill •  Fast Claw (stationary)

1.  Heel/Toe Walks 2.  3-Step & Reach 3.  Low Lunges 4.  Ankle step over 5.  Butt tuck 6.  A-MARCH & SKIP 7.  B-MARCH & SKIP 8.  A-Run Build Ups and Wickets for RHYTHM

PLYOMETRICS: SPEED DAY (87-‐90%) 125 Contacts

PLYOMETRICS: STRENGTH DAY (75-‐85%) Rhythm/ Continuous Contacts: 130 Contacts

PRE RUNNING WORKOUT(50 contacts) •  Bounding Progression Skips for height 2x10 •  Skips for distance 2x10 •  Single leg distance jumps x5 per leg POST RUNNING WORKOUT (75 contacts) •  Plyo Boxes of various sizes (5 boxes) 3x5

POST RUNNING WORKOUT ( 130 contacts) •  Mini-Hurdle Hops: 10 hurdles 3ft apart •  2x10 Double Leg •  2x10 Right Leg, 2x10 Left Leg •  2x10 Sideways Right, 2x10 Sideways Left

•  5 Hurdles @ 4ft 2x5 Double Leg •  2x5 Right Leg, 2x5Left Leg

STRENGHTH TRAINING: SPEED DAYS (87-‐90%) Accumulation Phase

STRENGHTH TRAINING: STRENGTH DAYS (75-‐85%) Accumulation Phase

DAY 1 DAY 3

CORE: MB work CORE; twists, hanging MB abs

DB Snatch 3x5 DB Push Jerk: 3x5

SQUAT: 5x8 50%,60%, 70% + (box jumps)

DB Explosive Leg Circuit 20% body weight: 2x6

PULL UP/CHIN UP CIRCUIT 3x5

Pull ups: 2x30 seconds

DB LUNGES: 2x8/leg BW Lateral Squat: 3x8

DB ROW: 2x8/ arm SB Shoulder Combo 2x10

DAY 2 DAY 4

CORE: stability & planks CORE: plate work

Hang Clean: 4x5 @ 60% 65% DB Hang Clean: 3x5

Bench Press: 5x8 @ 60%, 65% Dips + Inv Row 3x8

DB Single-‐leg RDL 3x8/leg SB Circuit 3x6 DB shoulder press DB incline bench DB bench

MB Push Up 3x10/arm SB Leg Curl ups 2x10

MB Hip Extension 3x12

How to Implement the System GENERAL PHASE (Week 3 of the season)

1. Developing drive phase and power through sled drives

2. Speed developed through short flying interval repetitions

3. Strength training is hypertrophic or maximal depending on needs

4. Plyometrics done in place and repetitive


Ex: GENERAL PHASE (Week 3 of the season) MON TUE WED THUR FRI SAT SUN 60m Race Model Tempo Ac+ve

Recovery ACAP: ASSE 2/4/80

Lactacid: 30-‐30-‐30

Yoga & massage

OFF

2x15m-‐ Harness from crouch for 5 drives-‐ Hit for 5 steps upon release 3x30m-‐ Block Start: 5 drives-‐Push & feel the accelera+on to 15m-‐Step over knee and come up to tall posture 3x60m-‐Block Start: 5 drives-‐Push & feel the accelera+on to 15m-‐Step over knee & come up to tall posture -‐Hit @ 30m for 10, hold 10, hit 10

6x150 50m@70%, 50m@80%, 50@90% 2min recovery between repe++ons strict

Hurdle Mobility & visualiza+on training w/highlight reel assistance

4x20 meters sled plus 10% body weight 2x4x80 Accelerate at 85-‐90% effort [90"-‐2', 6'] -‐control decelera+on w/long runouts -‐iden+fy a finish line and run PAST IT

6x90 In for 30+ 30 hold+ 30 out 1.5min recovery strict

2x250 meters 20 minutes recovery

Warm Up Banta’s Dynamic Warm Up 1

1.  Jog @ 60% 400 meters then two laps of…. 2.  2. Jog the Curve 3.  3. Build Ups on Straight away 100meters 4.  4. WALK The next Curve 5.  5. Build Up on Straight away 100meters 6.  Repeat Until Finished

1.  Jog 400 Meters *** Then two laps of…… 2. Lateral Jumping Jacks-‐ 50 meters starting at straight

3. Low Skip-‐ 50 meters 4. Sprint-‐ 50 meters into Curve then Walk-‐ 50 5. Lateral Jumping jacks -‐50 meters starting at straight

6. Low Skip-‐ 50 meters 7. Sprint-‐ 50 meters into Curve Walk – 50

10. Jog 400 meters

Banta Drills 1 (general prep) Banta Drills 2 (general prep) 2x20 High Knees 2x20 Step Over Bup Kicks 2x20 A Skip 2x20 High Hops 2x20 Duck Walks Forward 2x20 High Heels 2x20 Quick Leg Walking 2x20 Quick Leg Jogging Single 2x20 Karaoke 4x50 Build Up 2x15 Wall Paw

2x20 High Knee 2x20 Step Over Bup Kicks 2x20 B Skip 2x20 Rockepes 2x20 Duck Walks Backward 2x20 High Heels Backward 2x20 Retro/Backward run 2x20 Up, out, and through 2x20 Quick Leg Jogging Double 2x20 Quick Knee Lungs 2x20 A Run

Strength Training: Bantaspeed Hypertrophy RouZne Bantaspeed Maximal Strength Routine 7. Dead Lift 3x8 for Virst cycle or 1x10 for the second/

third maximal. 2mins rec. per set. 1. Power Clean 1x6 70% 1x5 75% 2x4 80% 3mins rec. in Virst maximal phase or 1x3 80% 2x2 85% 2x1 90% 5mins rec. in the second/third maximal if using a double or triple peak cycles

8. Hip Thrusts w/Olympic bar 3x8 for Virst cycle or 1x10 for the second/third maximal. 2mins rec. per set.

2. Jerk 1x6 70% 1x5 75% 2x4 80% 3mins rec. in Virst maximal phase or 1x3 80% 2x2 85% 2x1 90% 5mins rec. in the second/third maximal if using a double or triple peak cycles

9. Hamstring Roll Under w/theraband resistance 3x15 for Virst, second, and third maximal phases. 2mins rec. per set.

3. Snatch 1x6 70% 1x5 75% 2x4 80% 3mins rec. in Virst maximal phase or 1x3 80% 2x2 85% 2x1 90% 5mins rec. in the second/third maximal if using a double or triple peak cycles

10. Heavy Barbell Roll Out and In (Core) 3x15 for Virst, second, and third maximal phases. 2mins rec. per set.

4. Bench Press1x6 70% 1x5 75% 2x4 80% 3mins rec. in Virst maximal phase or 1x3 80% 2x2 85% 2x1 90% 5mins rec. in the second/third maximal if using a double or triple peak cycles: Bench Press Pauses 2x5 for any of the three peak cycles 5mins rec.

11. Standing Corkscrew (Core) 3x15 for Virst, second, and third maximal phases. 2mins rec. per set.

5. Good Mornings 3x8 for Virst cycle or 1x10 for the second/third maximal. 2mins rec. per set.

12. Tri-‐Leg Raises (Core) 3x30 seconds for Virst, second, and third maximal phases. 1min rec. per set.

6. Front Squat 1x6 70% 1x5 75% 2x4 80% 3mins rec. in Virst maximal phase or 1x3 80% 2x2 85% 2x1 90% 5mins recovery in the second/third maximal if using a double or triple peak cycles Squat Pauses 2x5 for any of the three peak cycles 5mins rec.

13. Prisoner Peek a Boo (Core) 3x30 seconds for Virst, second, and third maximal phases. 1min rec. per set.

Plyometric: In Place Jumps Line Hops (Side to Side/Back and Forth)

Dynamic Step-‐Ups

Star Jumps

180 to 360 Degree

Speed Skater

Single Leg Butt Kick

How to Implement the System COMPETITVE PHASE (Week 8 of the season)

1.  Energy system focus shifts to more race specific speeds, since we have base: What the race feels like

2.  SPEED DAY (87-93%) STRENGTH DAY (83-87%) 1.  Focus on more

-  Special Endurance I-longer lactic work -  Speed Endurance (near max velocity/top end) -  Extensive Tempo: increase to backend 400m pace


Ex: COMPETITIVE PHASE (Week 8 of the season)

MON TUE WED THUR FRI SAT SUN SPECIAL END. 1 EXTENS.

TEMPO ACTIVE REC.

SPEED ENDUR.

ACTIVE REC.

MEET ACTIVE REC.

2x450m@87% 13min rec.

3x200m@ CBP 2 min rec.

1x300m@85%

-8x30m wicket -4x2 Exchanges 6x200m@ CBP 1:30-2 min rest

-extended hurdle mob. -Stationary 4x1, 4x2 exchanges -Run through 4x4 exchanges

4x1 Exchanges 4x250m@ 90% 7min (r)


3 events *LJ/TJ/HJ


2,000m@80% 1,800m@87%

1,400m@75% 1,200m@CBP

1,6000m Lactic @ 85% 1,000m Speed End@90%

WARM UP: SPEED DAY (87-‐93%) WARM UP: STRENGTH DAY (83-‐87%)

•  Jog 1 lap •  2-3 laps Dynamic Run •  50m Lateral movement (Side Jack, Carioca) •  50m Plyo movement (mid knee skip, ankle pops) •  50m Build up •  50m walk •  DYNAMIC STRETCH SERIES

•  Jog 1 lap •  2-3 laps Ins & Outs: Build up Straight- Walk

the turns •  2- 2 1/2 laps Gradual 50s 50m @ jog 50m @ 50% 50m @ 75% walk 50m DYNAMIC STRETCH SERIES

DRILLS: SPEED DAY (87-‐93%) DRILLS: STRENGTH DAY (83-‐87%)

1.  Heel/Toe Walks 2.  3-Step & Reach 3.  Low Lunges 4.  Ankle step over 5.  Butt tuck 6.  A-Skip 7.  B-Skip 8.  A-Run 9.  (Foot Fire & Fast Leg, Alt Fast Leg) •  Wickets for SPEED •  Acceleration ladder + continued acceleration •  Sweeper Drill-for block acceleration •  Wall Fast Claw (stationary)- increase reps

1.  Heel/Toe Walks 2.  3-Step & Reach 3.  Low Lunges 4.  Ankle step over 5.  Butt tuck 6.  A-Skip 7.  B-Skip 8.  A-Run Build Ups w/ Wickets for RHYTHM- extended distances

PLYOMETRICS: SPEED DAY (87-‐93%) 125…155 Contacts

PLYOMETRICS: STRENGTH DAY (83-‐87%) Rhythm/ Continuous Contacts: 130 …195 Contacts

PRE RUNNING WORKOUT(30 contacts) •  Initial Explosion Jumps •  Standing broad jump into sand it x10 •  Standing jump into HJ mat x10 •  Med Ball Jump Combo: Jump-Jump-Throw x 5 POST RUNNING WORKOUT (125 contacts) •  Plyo Boxes of various sizes (5 boxes) 5x5

POST RUNNING WORKOUT ( 195 contacts) •  Mini-Hurdle Hops: 10 hurdles 3ft apart •  3x10 Double Leg •  3x10 Right Leg, 3x10 Left Leg •  3x10 Sideways Right, 3x10 Sideways Left

•  5 Hurdles @ 4ft 3x5 Double Leg •  3x5 Right Leg, 3x5 Left Leg

STRENGHTH TRAINING: SPEED DAYS (87-‐93%) STRENGTH Phase

STRENGHTH TRAINING: STRENGTH DAYS (83-‐87%) STRENGTH Phase

DAY 1 DAY 3

CORE: MB work CORE; twists, hanging MB abs

Hang Snatch: 4x4 @55% Push Jerk: 4x3 @ 65% Clean

SQUAT: 3x5@ 70%, 75%, 80% + (box jumps)

Front Squat: 4x5 @ 65% Clean

Weighted Chin Up: 3x5 @20% Body weight

Weighted Pull Up: 3x5 @20% Body weight

DB Step Up: 3x8@30%BW Single Leg Squat: 3x5/leg

DB Alt Row: 3x5 / arm Plate Arm Swings: 3x20 sec

DAY 2

Core: Stability & Planks series 2

Hang Clean: 4x4@ 70%, 75%, 80%, 85%

Bench Press: 3x5@ 70%, 75%, 80% + plyo push up

Barbell RDL: 3x5

Weighted Dips: 3x5

DB Incline Press: 3x6

DB Shoulder Press: 3x6

How to Implement the System COMPETITVE PHASE (Week 8 of the season)

1. Developing the drive phase step pattern with wicket and reaction drills

2. Stride frequency and rate developed through cuing high speed skill runs with different targets, mini hurdles, cones etc.

3. Strength training is maximal and/or velocity based what I call F.A.P.

4. Plyometrics center around hurdle, box, and depth jumps


Ex: COMPETITIVE PHASE (Week 8 of the season) MON TUE WED THUR FRI SAT SUN ACAP: ASSE 2/60/80/100

Tempo Ac+ve Recovery

Lactacid: 150 Stacking

Pre-‐meet Pavlov Day

COMPETE OFF

-‐1x60 Accel.@ 85% effort [2'] -‐1x80 Accel.@ 88% effort [3'] -‐1x100Accel.@ 90% effort [6'] -‐1x60 Accel.@ 85% effort [2'] -‐1x80Accel.@ 88% effort [3'] -‐1x100 Accel.@ 90% effort [6']

8x200 @ 85% 2.5min Rec.

4x30 with weighted vest 10% body weight -‐1x150 Run @ 90% [45”] -‐4x40 Run @ 90% [40", 60"] -‐1x150 Run @ 90% [12'] -‐1x150 Run @ 90% [45"] -‐4x40 Run @ 90% [40", 60"] -‐1x150 Run @ 90%

4xhandoffs 4x30meters 3x200 @ 75%

100 Dash 4x100-‐Anchor Leg 200 Dash

Watch: Inspira+onal Movie

Warm Up -‐ SPRINT ENDURANCE WARM UP 1x400m Jog @ 60% 1x50m Sprint 1x50m Jogging 1x100m Sprint 1x100m Walk 100 1x50m Sprint 1x50m Jogging

1x200m 200 meter 1x100m Walk 100 1x100m Sprint 100 1x100m Walk 100 1x50m Sprint 50 1x150m Jog

Banta Drills 1: Mid-‐Season Quick (specific prep) Banta Drills Mid-‐Season Power (specific prep)

2x15 High Knees w/20 meter burst 2x15 Bup Kicks 2x15 Kareoka w/20 meter burst 2x15 Quick Ankles 2x15 Jogging Alterna+ng Quick Leg Single w/20 meter burst 2x15 Jogging Double Quick leg 2x15 Up, out, and through w/20 meter burst 2x30 The Jerk aka Backward Hip Step-‐over 2x10 Wall Paw Quick Drill note # of PAWS 2x40 Build Ups barefoot on grass

2x15 High Knees 2x15 Bup Kicks w/20 meter burst 2x15 Up, Up, and Away 2x15 High Hops w/20 meter burst 2x15 Rockepes 2x15 Bunny Hop w/20 meter burst 2x15 The Jerk Backward Step-‐over 2x15 Straight leg bound w/20 meter burst 2x15 Quick knee Lunges 2x40 A Runs

Plyometrics: MulZ-‐Jumps

1.  Standing Long lump 5. Double Leg Vertical jumps

2. Standing Triple Jump

6. Double Leg Repetitive Bounds

3. Repetitive Hurdle Hopping (DL, SL) 7. Repetitive Single Leg Hops

4. Single Leg Combinations

(Repetitive Hurdle Hopping to Single Leg Combinations can use run outs)

Strength Training: Banta speed Hypertrophy RouZne 1. Hell raisers 3x5 1min rec. medium/heavy load

10. Hamstring Curls 3x10 1 min rec.

2. Bench Press 1x15 light 1x8 medium 1x6 heavy 2x5 very heavy 1min rec.

11. Hamstring Roll Under 3x20 1 min

3. Incline Bench Press 3x10 1min rec. Medium load

12. Back loaded Box Step Ups 3x10 each leg 1 min rec.

4. Lat Pull Back 3x10 1 min rec. medium load

13. Calf Raises 3x25 1 min

5. Hammer Curls 3x10 each arm 1 min rec.

14. Chinnies (Core) 3x30 seconds 30 sec. rec.

6. Triceps Overhead Press 3x10 1min rec.

15.Leg Ups (Core) 3x30 seconds 30 sec. rec.

7. Front Raise 3x10 each arm 1 min rec.

16. Medicine Ball Over the Knees Twists (Core) 3x30 seconds 30 sec. rec.

8. Squat 1x15 light 1x8 medium 1x6 heavy2x5 very heavy 1min recovery

17. Stability Ball Back Extentions (Core) 3x20 1 min rec.

9. Romanian Deadlift 3x10 1 min recovery

18. Full Sit Ups (Core 3x30 seconds 30 sec. Recovery

How to Implement the System CHAMPIONSHIP PHASE (week 11)

1.  Race Modeling and Specific Speed Endurance 2.  SPEED DAY (93-95%) STRENGTH DAY (87% or Race Pace) 3. Event Specific Pacing: nothing slower than backend 400m pace

How to Implement the System

Ex: CHAMPIONSHIP/ PEAK PHASE (week 11) MON TUE WED THUR FRI SAT SUN

SPECIAL END. 1

INTENSIVE TEMPO

ACTIVE REC.

SPEED ENDUR.

ACTIVE REC.

DIST. MEET

ACT. REC.

1x450m@ 93% full rec. 1x350m @93% 12min (r) 2x200m@ 26 1:30 sec (r)

-6x30m wicket -4x2 Exchanges 5x200m@ GBP 2min (r)

-extended hurdle mob. -Stationary 4x1, 4x2 exchanges -Run through 4x4 exchanges

4x1 Exchanges 2 sets (180-4x40m-120) @ 95%


Now maybe in 4 events


2,000m@80% 1,800m@87% 1,200m @93%

1,400m@75% 1,200m@CBP 1,000m@GBP

1,6000m Lactic @ 85% 1,000m Speed End@90% 920m Specific Speed End

WARM UP: SPEED DAY (93-‐95%) WARM UP: STRENGTH DAY (87% or Race Pace)

•  Jog 1 lap •  2 laps Dynamic Run •  50m Lateral movement (Side Jack, Carioca) •  50m Plyo movement (mid knee skip, ankle pops) •  50m Build up •  50m walk •  DYNAMIC STRETCH SERIES

•  Jog 1 lap •  2-3 laps Ins & Outs: Build up Straight- Walk the turns •  2- 2 1/2 laps Gradual 50s 50m @ jog 50m @ 50% 50m @ 75% walk 50m DYNAMIC STRETCH SERIES

DRILLS: SPEED DAY (93-‐95%) DRILLS: STRENGTH DAY (87% or Race Pace)

1.  Heel/Toe Walks 2.  3-Step & Reach 3.  Low Lunges 4.  Ankle step over 5.  Butt tuck 6.  A-Skip 7.  B-Skip 8.  A-Run 9.  Fast Leg Single Leg 10.  Fast Leg ALTERNATING Leg 11.  Accelerations from relay stance or Blocks

1.  Heel/Toe Walks 2.  3-Step & Reach 3.  Low Lunges 4.  Ankle step over 5.  Butt tuck 6.  A-Skip 7.  B-Skip 8.  A-Run Build Ups: 4x2 exchanges, 4x4 scenario exchanges

PLYOMETRICS: SPEED DAY (93-‐95%) 125…155…105 Contacts

PLYO: STRENGTH DAY (87% or Race Pace) Rhythm/ Continuous Contacts: 130…195…88 Contacts

PRE RUNNING WORKOUT(30 contacts) •  Overhead Throws (full extension) x5 •  Underhand Throws (full extension) x5 •  Med Ball Jump Combos: •  Jump- Throw x10 •  Jump-Throw x 10 POST RUNNING WORKOUT (75 contacts) •  Plyo Boxes of various sizes (5 boxes) 3x5 •  OR •  Hurdle Hops: 4-6 hurdles @ 3ft 33”-36” 3x5

POST RUNNING WORKOUT ( 48 contacts) •  Mini-Hurdle Hops: 8 hurdles 3ft apart •  2xDouble Leg, 2x Right leg, 2x Leg leg •  Hurdle Hops: (40 contacts) •  10 hurdles, low as possible x 4

STRENGHTH TRAINING: SPEED DAYS (93-‐95%) POWER Phase

STRENGHTH TRAINING: STRENGTH DAYS (87% or Race Pace) POWER Phase

DAY 1 DAY 3

CORE: MB work CORE; twists, hanging MB

Power Clean: 1x3@80%, 2x2@85%, 3x1@90%

Hang Clean+ Jerk Combo: 3x2x1 @ 75% FAST

SQUAT: 1x5@60%, 1x3@ 85%, 2x3@90%, 1x1@95%+ (box jumps)

SPEED SQUAT: 8x3 @ 55% Control down EXPLODE UP, Full exten.

Assist Pull Up: 3x5 w/ band Alt DB Shoulder Press: 3x5/arm

Barbell Step Up: 3x3/leg Single Leg Squat: 3x3/leg

DB Alt Row: 2x5 / arm

DAY 2

Core: Stability & Planks series 2

Box Clean: 1x3@60%, 1x3@70%, 2x3@75%

Bench Press:1x5@60%, 1x3@ 85%, 2x3@90%, 1x1@95% + plyo push up

Barbell RDL: 3x5

Assist Chin Up: 3x5 w/ band

DB Curl to Press: 3x4

Partner Hammy falls: 2x8

How to Implement the System CHAMPIONSHIP PHASE (week 11)

1. Race modeling and speed endurance 2. Over-speed work and Bulletbelt transitions. 3.  Strength training is velocity based or ballistic in nature 4.  Plyometrics center around extended horizontal bounding and running combinations


Ex: CHAMPIONSHIP/ PEAK PHASE (week 11) MON TUE WED THUR FRI SAT SUN

Speed Endurance Ladder-‐ Long

Tempo Ladder

Ac+ve Recovery

Speed Endurance

Pre-‐meet Pavlov Day

COMPETE DISTRICTS

OFF

-‐1x80 at 95% full rec. -‐1x120 at 95% full rec. -‐1x150 at 95% full rec. -‐1x180 at 95% full rec. -‐1x250 at 95% full rec.

1x200 @85% 2.5min rec 1x175 @85% 2.0min rec 1x150 @85% 2.0min rec 1x120 @85% 2.0min rec 1x80 @ 85% 1.5min rec 1x50 @ 85% 1.0min rec

4x40 meters steep hills 180m ‘s 3x180 @ 97% full rec.

4xhandoffs 4x30meters 5x200 @ 75%

100m Prelim 100m Final 4x100m2nd Leg 200m Prelim 200m Final

Watch: Races take notes and evaluate for debriefing with coach ater prac+ce on Monday.

Banta Drills Championship 1x15 High Knees Hands on Head

1x15 Alternating Double quick Leg

1x15 Butt Kicks Hands on Head

1x15 Quick Ankles

1x15 A skip

1x15 Up Out and Through Alternating

1x15 B Skip

1x40 A Run on grass and barefoot

1x15 High Hop Normal 1x15 Alt. Double quick Leg Hands on Head

1x40 Build Up on the grass barefoot

Warm Up: Transfer Speed Module 1. 2x20 A-‐ Skip Double Tap 2. 2x20 A-‐Skip Repeater skip the same leg twice in a row before switching to other leg 3. 2x20 A-‐Skip with very quick leg change with Bullet Belt as resistance 4. 2x20 Straight Leg Bound Double Tap with normal arms 5. 2x20 Straight Leg Bound Double Tap exulted warrior position w/arms held above head 6. 2x20 Straight Leg Bound Double Tap w/arms held above head, holding barbell or broom Stick 7. 2x40 A-‐Run High Low-‐ 5 steps of low heel recovery, then 5 steps high heel recovery. Changes verbally cued by coach. 8. 2x40 A-‐Run Speed Play -‐increasing velocity for 5m then decreasing velocity maintain good upright running mechanics. Changes to be verbally cued by coach 9. 2x40 A-‐Run and Straight Leg Run Combo-‐ for few steps doing one drill then switch to the other drill. Changes verbally cued by coach 10. 2x20 Single Leg Hops-‐ forward with stiffness in ankle and knee held in front side mechanics position 11. 12x40 Bounding Right to Left Leg Repeat 12. 2x40 Quick Leg Alternating Acceleration-‐ maintain a good upright running posture and neutral foot underneath the athlete’s center of mass. The leg should cycle faster and with more frequency as they move down the Vield.

Plyometrics: Jump Throw CombinaZon Module Squat Down Jump Up Chest Pass Combo 3x10

Two Hops + Between the Legs Forward (BLF) 3x10

Two Hops + Overhead Backwards Throw (OHB) 3x10

Box Jump + OHB 3x10

Box Jump + BLF 3x10

Strength Training: Speed/Power AcquisiZon RouZne 1. Clean and Jerk 3x5 80% 4 min recovery

8. Brozov Single Leg on Box Hops 2min recovery

2. Bench Press FAP 3x5 80% w/Medicine Ball Wall Blast 3x10 4 min recovery

9. Quick Box Step Ups 3x30 seconds 30 second recovery

3. Push Up FAP 3x15 2min recovery

10. Sanya Richards 3x15 1min recovery

4. Standing Triceps Pullover Rapid Fire 3x10 2min recovery

11. V-‐Ups (Core) 3x30 seconds 30 seconds recovery

5. Hammer Curl FAP 3x10 each arm and Speedball Complex 3x30 seconds 2min recovery

12. Decline Sit Ups w/medicine Ball toss (Core) 3x20 reps 1min recovery

6. Staggered Squat FAP 4x5 80% 4min recovery

13. Hanging Leg Swings (Core) 3x20 reps 2min recovery

7. Kettle Bell between the Leg Swings 3x10 2min recovery

14. Mountain Climbers (Core) 3x30 seconds 30 seconds recovery 15. Back to Back Medicine Ball Passes (Core) 4x20 reps 1min recovery

Closing Thoughts and Comments •  Don’t be afraid to try

something new •  Be open minded w/ training

& event selection for athletes

•  Must train fast to race fast •  Show your athletes via

simple math how they can achieve their goal times – Training times = meet

times

•  Ryan [email protected]

•  Nick [email protected]

nick buckvar, -...

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