Creative Workout Ideas

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Presentation transcript:

Creative Workout Ideas For the High School Season

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

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

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

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

100 mile weeks all up hill!

“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.”

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

Adaptation

Super-Compensation (Hours) Easy runs (6-8 Hrs) Tempo/Traditional VO2 (24-30 hrs) Short Sprints Sets (30- 40 hrs) Extensive Anaerobic Training (36- 48 hrs) Ex. 15-20 x 200m @ 75% with 1 min recovery Intensive Anaerobic Training (40-60 hrs) Ex. 3x 400m @ 90 % with 6-8 min rec. Intensive Strength Training (48- 72 hrs)

K.I.S.S.

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

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

CNS?

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

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

“USE BOTH PATHWAYS”

OH YEAH!!

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

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

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

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

Tempo Runs 17:00 5k Standard Tempo Runs (LT) Segmented Tempo Runs 30min @ 6:30 20 min @ 5:50 Segmented Tempo Runs 3 x10min @ 6:20 2x10min @ 5:45 Rec 1-2 min “JOG” Progressive Tempo 20min(First 15min @ 5:55, Last 5 min @ 10k pace) Tempo to Anaerobic Work 15 min @ 5:50 to 4x 300m Hill rep @ 5k effort

VO2 max Jack Daniels “VDOT” Interval training 2-5 min runs or Standard VO2 workouts 3-4x Mile @ 5k w/ 2-3 min rec 5-6x 1k @ 5k w/ 2 -3 min rec 3-4x1k @ 3k w/ 3 min rec 4-6x 800m @ 3k w/ 2:30 min rec

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

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

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

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

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

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

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

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

Davis.XC.TF@gmail.com