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

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

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

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

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

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

Scoring Tables Examples: Decathlon Points 100 Meter Long Jump 110 Hurdles Shot Put 600 12.26 19-10.75 17.23 39-0.25 700 11.75 21-4.25 16.29 44-4.75 800 11.27 22-9.5 15.41 49-9 900 10.82 24-1.75 14.59 55-1

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

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

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

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

Layer One: The Sprinter/ Hurdler

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.

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

Layer Two: The Jumper

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)

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

Layer 3: The Thrower

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.

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)

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

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

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

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

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

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

Questions? Chris.Riggs@gcu.edu