Tennessee Wesleyan Sprint Training

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2015/2016 Starting Over Starting Right Who do I want to be by May? (student, athlete, person) There has to be more to college athletics than just being good. Team Concept

Team concept Everyday, the right way, every time. Last on, First off the bus. On time, every time. Finish every time.

Training Principles Running (warm-up, daily training, racing, cool down) Dynamic warm-up vs Static stretching Dynamic Cool down vs Static stretching Basic Training Lifting

Fall 2015 First meet December 5 JDL in Winston-Salem Pre-season (3 days a 4 pm) With Coach Roberts: August 24, 31, September 8,14,21,28 Led by Seniors: August 26,28, September 1,3,10,15,17,22,24,29, October 1 Daily (5 days a week) practice begins Monday, October 5

PROPER WARM- UP “There are a lot of ways to warm up… this is our way.”

The stretching delema Do Not Stretch! 10 Reasons Not to Stretch Here’s some fun reasons not to stretch; some more serious than others. If you’re overly sensitive about stretching, (noted in #2), you can catch-up on the Sock Doc “Stop Stretching!” – or continue to stretch.Stop Stretching! Stretching is exercise for the muscles like sea water is hydration for the body. When you’re desperate for relief, it feels so right but it’s just so wrong. All athletes, especially runners, are so passionate about stretching. They defend it like their political association, religion, or family. I think many of them may have pictures of their kids in their wallets doing all types of cool stretches that they show their coworkers every day at the water cooler. “Look at my little one sitting on both his elbows!” Runners will follow any trend they think will make them run faster. Whether it’s a new supplement, pair of socks, pair or shoes, custom orthotics, or stretching. They’re the first in line for Kool-Aid.

Stretching is a conditioned behavior, not one we are innately born with. I see my kids run, jump, climb, throw things, and carry objects of all sizes. They move well, and efficiently. I’ve never seen them stretch. Their developing nervous systems know better. The day I see my dog holding a static stretch is the day I’ll start stretching too. Flexibility is a reflection of overall health and fitness. Stretching does absolutely nothing for health or fitness. It’s not exercise. It’s not a warm- up or a cool-down. And it definitely doesn’t substitute for restful sleep or a wholesome diet which will lead to natural flexibility. Yoga is not stretching. Stretching is not yoga. Enough of that claim. Make sure you stretch if you want to weaken muscles, promote injuries, decrease performance, delay tissue healing, and have absolutely way too much free time. Stretching reduces injuries and improves endurance performance just like certain shoes will make you run or jump faster. Neither claim is true. I enjoy watching runners stretch. They must stretch because they think they will run faster. I bet they believe in Sasquatch too.

Light mobility/transit to high jump pad:5 minutes – Skip – Gallop – Pushups – Scoop-to-lunge-to balance to walk Pre-Generation:5 minutes – Foam roll – Lax ball roll – Stick work Abdominals activation:5 minutes – 5-15 seconds dynamic hold: plank, side plank, plank with arm up, plank with leg up, plank on elbows – Pushups

Muscle Activation with 10m runout:5 minutes – Prisoner squat (hands forward to counterbalance) x5 – Prisoner squat (Hands behind head, torso erect) x5 – Overhead squat (Hands vertical as if pressing) x5 – Front lunge x5 – Back lunge x5 – Hip abduction (Each side) x10 point toe – Hip adduction (with opposite leg crossed) x10 Dynamic Mobility with 30m runout:5 minutes – Hurdle seat x5x2 – Bird Dog x10 – Eagle x 10 – Hip circles x10each direction – Donkey whip, kick x10

Pre-hab and Re-hab Use the foam rollers (before and after each day) Proper warm-up and cool down (basically what Coach Roberts says) Repeat dynamic movement Ice bath Ice cup

SPEED WORK Intensity % (HIGH) Rep Duration Less than 7s Recovery between runs FULL (1-2min per second of activity) Recovery time until next high intensity session 48 hours +

SPEED ENDURANCE Intensity % (HIGH) Rep Duration 7-15s Recovery between runs FULL (1-2min per second of activity) Recovery time until next high intensity session 48 hours +

SPECIAL ENDURANCE Intensity % (HIGH) Rep Duration Split runs lasting longer than 7s Recovery between runs INCOMPLETE Recovery time until next high intensity session 48 hours +

INTENSIVE TEMPO Intensity 76-94% (MEDIUM) Rep Duration Typically 15s-90s Recovery between runs INCOMPLETE Recovery time until next high intensity session Typically 48 hours

EXTENSIVE TEMPO Intensity Less than 75% (LOW) Rep Duration Typically 15s-90s Recovery between runs INCOMPLETE Recovery time until next high intensity session Typically 24 hours

RESISTED SPRINTS (hills) Intensity Less 100% depending on resistance level Rep Duration Varies depending out desired outcome Recovery between runs Varies depending on desired outcome Recovery time until next high intensity session Typically hours

Training intensities What do we call it? Why do we do it?

Basic Lifts Squat Bench Press Romanian Dead Lift (RDL) Thruster 3x5 = three sets of five repetitions So 5x5 = ? 1mr = one minute rest