HOW WE TRAIN (CONCEPTS)


The "Double Pyramid" Training:
-Training emphasizes 2 peak periods in a season and centers around deliberate concepts and meditation efficacy.
  1. Speed Training: Focus on absolute speed
  2. Speed Endurance Training: Use 3 types of routines
  •  Low anaerobic stress training
  • medium to high anaerobic stress training
  • High anaerobic stress training
   
   3. Weight Training emphasizing max rep and plyometric explosion with belly breathing

   4. Isolated Plyometrics: Increase the ability to apply force to the ground quickly

   5. Technique work & Foot Placement: Developing  the holistic muscle memory of fast twitch centered movement efficiently. 

   6. Relaxation: Belly breathing mechanisms (1,2,3,4 IN- 1,2,3,4 OUT) combined with meditation and foreshadowing. 

EMPHASIS ON: "MECHANIC ENDURANCE, FORM, BREATHING, RELAXED FACE, SOFT STOMACH, REAR FOOT PUSH OFF, ELBOWS BACK/KNEES AWAY, FINISHING POSTURE!!!!!!"





INCLEMENT (BAD WEATHER) WORKOUT
"PUSHUP, EXPLOSION, & CORE WORK COMBINED"


​PUSHUPS-  COMPLETE EACH ROUND BEFORE RESTING ON YOUR KNEES ( DO THIS 3 TIMES)
A. 10 DIAMOND PUSHUP, 10 REGULAR PUSHUP, 10 WIDE PUSHUP.(REST 30 SECONDS) AND REPEAT
B. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)
C. 3 X 50 second seated sprints (Sit on the ground, place both heels on a chair, grab two weights or can goods for resistance, sit tall, and simulate FAST running motions and BELLY breathing for 50 seconds. Recover for 1 minute and repeat.

INDOOR EXPLOSION/CORE WORKOUT (500 ABS)



























"THE KITCHEN" PLYOMETRIC WORKOUT TUTORIAL (Click on link for tutorial):


1.Plyo pushups
2.Squat Thrust
3.Iso Lateral Hops (Yoga Pose)
4.Iso Reverse Lunge Knee Hops
5.Imaginary Box (Iso)
6.Angel Broad Jumps
7.Burpee with Vertical Knee Tucks
8.Lateral Triple Jump (50sec)
9.Alternating Jump Lunge
11.Single Leg Dead Lift
12.Pistal Squat with Jump


RESISTANCE TRAINING WITH BANDS: https://www.youtube.com/watch?v=rLipfwcGSXk
SPEED LADDER ( Speed hurdles with A-Skip, to 30 ft speed ladder with B-Skip, to form run)
LITE BANDS
90 degree front, side away, side cross, rear stand, rear from plank with balance ball (Always 90 degree knees)
Iso bride with slider
ORANGE BAND
Leaning strike downs (band is in front of runner, place band on the ball of the foot, lean on a fence, and strike back in dig face position)
“1ST STEP BURST” (band is in rear of runner, place band around the front of the ankle, lean on a fence, and explode forward in dig face position. Add rotating hop for advanced athlete)
“TOP SPEED STRIKE” (In transition position wrap band around the rear of the ankle and start with the banded leg up and explosively switch)
“DOUBLE BAND OVER SPEED” (Place a lite band around one ankle and a heavier band around the other leg. Complete the TOP SPEED STRIKE  routine)
STAGNANT JUMP LUNGE SWITCH
(Start in extended lunge position and on whistle jump and switch positions)
"THE KITCHEN" PLYOMETRIC WORKOUT
Plyo pushups
Squat Thrust
Iso Reverse Lunge Knee Hops
Imaginary Box (Iso)
Angel Broad Jumps
Burpee with Vertical Knee Tucks
Single Leg Dead Lift



  STRETCH ROUTINE



STAGNANT STRETCH OPTIONS
  • Cover girl
  • 90 knees
  • Around the world
  • abdominal stretch
  • calf stretch
  • fense sits
  • fense swings
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 
MOBILE STRETCH OPTIONS
  • stride out
  • Spiderman lean back stretch
  • ​walking hamstring stretch
  • hamstring swing stretch
  • knee, hip, quad pulls
  • Ankle hops
  • Ankle Over build ups
  • Backend Crush Mechanic build ups
  • Knee over build ups
  • 5 way starts (2 point, 3 point, 4 point, bound, hover)
  • Around the worlds
  • Hurdle hip guantlet (over through/ iso hop over/ fire foot virtical, virtical


  


Weekly Training Schedule
Outdoor-Season Summer Sprint Training
May 6th -July 6th




Warm up
  •   
    Warm up
    · 800 meter mechanics (25s-30s off the 200m mark) Ankle Over build ups, Backend Crush, Mechanic build ups, Knee over build ups
     
    ·         WICKET GAUNTLET
     
    ·         Spiderman lean back stretch
     
    ·         ​walking hamstring stretch

    ·         hamstring swing stretch

    ·         knee, hip, quad pulls

    ·         Ankle hops
    ·         5 way starts (2 point, 3 point, 4 point, bound, hover)
    ·         Stretch/Around the worlds

      

3 Option Cool Down:


Hop Outs
Wickets
400m jog in grass






Monday:
Acceleration (60m wicket per set:


  • 800 meter mechanics (25s-30s off the 200m mark)
  • 2 x 60 wicket (6.5-7 s) FR
  • 400m (WO) (50-60s) FR [50-60 sec pace)
  • 300m (WO) (38-48s) FR [50-60 sec pace)
  • 200m (WO) (24-25.8s) FR 

[LONG SPRINTS]

400 m Strength Endurance Workout -Help improve your homestretch in the 400 meter -400, 300, 200, 300, 400 -FR -85% - 90% effort
(55-65,38-48,23-27,38-48,55-65)


Kick Work:
  • Short Sprint 1 x 150/150(17.5-19.5) (90R)
  • Long Sprint 1 x 350/350 (40s-50s @300)
  • Distance 1 x 400/400 (65-70s) 120R

1 x 70 wicket/Cool Down



KITCHEN:
4 X
     *100 M FROG
     *JUMPOUT
     *MEGA CHEST
     *JUMP BOX (20/20/20)












Tuesday:
Teach Starts with Clock

  • 800 meter mechanics (25s-30s off the 200m mark)
  • 3 x 90 yard wicket (95%)
  • 3 x [2 x 30m sled/resisted starts>1 x 30m start]
  • 1 x jump out
  • Cool down
  • [ALTERNATE HILLS EACH WEEK]










Wednesday:


  • 800 meter mechanics (25s-30s off the 200m mark)
  • 2 x 70m wicket for time
  • 4 x 250m (24s-27.5s @200m) active recovery for 150m and repeat
  • 1 x 400m formula (23-26 [90s] 12.5-14.5 [90s] 12.5-14.5
  • 1 x 60m wicket for time







[LONG SPRINTS]

  • 400 m Strength Endurance Workout -Help improve your homestretch in the 400 meter -400, 300, 200, 300, 400 -FR -85% - 90% effort
(55-65,38-48,23-27,38-48,55-65)






Kick Work (PARACHUTE):
Short Sprint 1 x 150/150(17.5-19.5) (90R)
Long Sprint 1 x 350/350 (40s-50s @300)
Distance 1 x 400/400 (65-70s) 120R

1 x 70 wicket/Cool Down




Cool down 





KITCHEN:

4 X
     *100 M FROG
     *JUMPOUT
     *MEGA CHEST
     *JUMP BOX (20/20/20)





Thursday:

  • 800 meter mechanics (25s-30s off the 200m mark)
  • 5 x 60m wicket race for time with hurdle [set up at the 30m mark and finish past the 100 finish line]
  • Field event/Relay/Blocks/Resistance power



Friday:


Resistance: Hills: 10 x 30 meters- 3-minute recovery






​SAT-SUN: Recover/Ice/Roll out






TUTORIALS



PUSHUP WARMUP (UPPERBODY HOMEWORK)
COMPLETE EACH ROUND BEFORE RESTING ON YOUR KNEES
  1. DIAMOND 10, REGULAR 10, WID 10 REST 30 SECONDS
  2. STAGGERED 10, PUSHUP REACH 10, REGULAR 10 REST 30 SECONDS
  3. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)




CORE WORK -  500 REPS EVERY OTHER DAY  

 
  1. VERTICLE TOE REACHES
  2. FROG KICKS (HANDS UNDER THE BUTT)
  3. RIGHT SIDE RAISES (FEET OFF THE GROUND)
  4. LEFT SIDE RAISES (FEET OFF THE GROUND)
  5. RT ELBOW TO KNEE CROSS CRUNCH
  6. LT ELBOW TO KNEE CROSS CRUNCH
  7. RT COCKROACH CRUNCH
  8. LT COCKROACH CRUNCH
  9. 2 WAY SUPERMAN EXTENTIONS
  10. JACK HAMMERS
  11. BISCYCLES
  12. Y REACH THROUGH
  13. VERTICLE HIP RAISES
  14. FIGURE 8
  15. SCISSOR RAISES


INCLEMENT (BAD WEATHER) WORKOUT
"PUSHUPS & CORE WORK COMBINED"

  1. PUSHUPS-  COMPLETE EACH ROUND BEFORE RESTING ON YOUR KNEES ( DO THIS 3 TIMES)
    • 10 DIAMOND PUSHUP, 10 REGULAR PUSHUP, 10 WIDE PUSHUP.
    •  REST 30 SECONDS AND REPEAT
  2. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)
  3. 3 X 50 second seated sprints (Sit on the ground, place both heels on a chair, grab two weights or can goods for resistance, sit tall, and simulate FAST running motions and BELLY breathing for 50 seconds. Recover for 1 minute and repeat.

CORE/AB WORKOUT (500 ABS)
  1. CLICK ON THE LINK AND COMPLETE #onpurposewithpurpose:  https://www.youtube.com/watch?v=xN_Iz0fN2XE
  2. STRETCH AND DRINK WATER
  3. FINISHED

___________________________________________________________________________________________________________






ROE BLAZE X-FACTOR TIME PREDICTING TRAINING TOOLS (BASIC)


4OO/800 TRAINING CONCEPT (BASIC)

Competitive
  • 4 x 320  @ 90% Intensity (Restart = Full recovery)
    • 44 seconds at 320

Championship
  • 3 x 320 @ 100% Intensity (Restart = Full recovery)
    • 40 seconds at 320

State Bound Athlete
  • 2 x 320 @ 100% Intensity (Restart = Full recovery)
    • 37 seconds @ 320 (complete a rolling 80m in 12 seconds for a 49)
 
Distance             70%(5)  75%(5)  80%(5)  85%(5)  90%(4)  95%(4)  100%(1)
800m (2MAX)      2:36        2:30        2:24        2:18        2:12        2:06        2:00
600m                     1:57        1:53        1:48        1:43        1:39        1:35        1:25-1:30
400m                     65            62           59           56           53            50           47
320m                     53            50           47           44           41            37           34
SHIFT ALL TIMES TO THE RIGHT DEPENDING ON AGE AND ABILITY GROUPS
 
4OO FORMULA
2 X 400M (6 seconds @ 50 m, 12 sec complete bend,  26 seconds @ 200m, R30s, 12 sec final bend, R30s, 12 second home straight)
 
8OO FORMULA
2 X 400M (6 seconds @ 50 m, 12 sec complete bend,  26 seconds @ 200m, R30s, 12 sec final bend, R30s, 12 second home straight)-continue and power stride one extra 400= 800m

MAKE RECOVERY AREAS VARY TO CREATE SHOCK. SHOCK IS THE BEST WAY TO INTRODUCE COMPETITION ANXIETY INTO TRAINING.