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!!!!!!"




​STRETCH ROUTINE
  • A-skip
  • B- skip
  • C-Skip/Reverse high knee
  • Side Jax
  • Straight leg bound
  • Iso quick leg A-Skip
  • Drive out
  • - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 
  • spiderman lean back stretch
  • ​walking hamstring stretch
  • hamstring swing stretch
  • knee pull ups
  • knee side pulls
  • standing quadrocep reach stretch
  • stride out
  • (Speed ladder and hurdles optional)



INCLEMENT (BAD WEATHER) WORKOUT
PUSHUPS & CORE WORK
​      
 PUSHUPS-  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 - 25 REPS FOR EACH 
 
  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



MONDAY WORKOUT

​SHORT SPRINTS (100-200 RUNNERS)
COACH G &  COACH STOUT

WARMUP- ​2 LAP MECHANICS JOG WITH NASCAR TECHNIQUE ON THE CURVES
  • Pushup warmup
  • 3 x B-Skip Ladder for speed/turnover
  • 1 x Rolling 200m (23s for boys/ 27s for girls) Jog what you ran and rest for 5m
  • Rolling 150m (17s for boys/ 20s for girls rest for 3m
  • 4 x 50m burst at 100% (switch to transition phase at the 20m mark) walk back and repeat
  • 100 straight (12-14sec/90s recovery), 100 curve (12-14sec/ 90sec recovery), 100m straight (12-14sec/ 90sec recovery, 100m curve (12-14sec/ 3min recovery)
  • 1 x 5m,10m, 20m band starts concurrently (burst and backwards jog back to start and burst again)

​​EXTENDED SPRINTERS (400M)

WARMUP- ​2 LAP MECHANICS JOG WITH NASCAR TECHNIQUE ON THE CURVES
  • Pushup warmup
  • 2 x stride swing stretches
  • demonstrate 4 types of stride (EASY, GOOD SWING, GOOD SPEED, CARRY)
  • 350 (40s @ 300 mark - speed ladder B-Skip last 50m) 6R
  • 200M SLIT for time (???) form coast 200m
  • Rolling 200m (23s for boys/ 27sec for girls) 3R
  • 200 SPLIT for time (???)
  • 1 x 5m,10m, 20m band starts concurrently (burst and backwards jog back to start and burst again)



LONG DISTANCE (800-3200)

COACH T. WILL

"ALWAYS FINISH WITH 2X200 (30s Rest) or 2x400 (90s Rest)

  • Jog 1-3 miles and stretch
  • 1000m 70s  at the 400 mark
  • 4 x 400m (90sec between each) (CADENCE WITH FORM)



​TAPERING GROUP (FINISHING WORK)
COACH T. WILL

  • BEGINS JUNE 6TH




TUESDAY WORKOUT


​SHORT SPRINTS (100M-200M)
COACH G

  • WARMUP- ​2 LAP MECHANICS JOG WITH NASCAR TECHNIQUE ON THE CURVES
  • DICE WORKOUT (Role dice for rest time and parachute is optional)
  • 100 yrd A-skip
  • 100 yrd Skip reach
  • 100 yrd iso B-skip
  • 100 yrd iso leg/double arm bounding (switch at the 50 yard line)
  • 100 yrd bounding with double arm
  • 100 yrd Wheel with pushup every 5 yrds
  • 100 yrd Rolling wheel
  • 200 yrd form fly run
  • KICK WORK 200M (30S RECOVER) 200M 

EXTENDED SPRINTERS (200M-400M)
COACH STOUT

  1. 8 min jog/stretch
  2. stretch/water (8R)
  3. 1000m run (start at the 200m mark and finish with a kick @ off of the last 200m)
  4. 400m for time - kick off of last 200m (58 sec for boys/ 65 sec for girls) (8R)
  5. 800 formula (200m in 28s (30S) - 100m curve in 12-13s (30S) - 100m straight 12-13s) (8R)
  6. 300m in 40-45s/ 50m SPEED B-SKIP KICK) (FULL RECOVERY)
  7. 200m (30s) 200m (kick work)





LONG DISTANCE (800-3200)
COACH T.WILL

"ALWAYS FINISH WITH 2X200 (30s Rest) or 2x400 (90s Rest)
  • WARMUP- ​2 LAP MECHANICS JOG WITH NASCAR TECHNIQUE ON THE CURVES

  1. 8 min jog/stretch
  2. stretch/water (8R)
  3. 1000m run (start at the 200m mark and finish with a kick @ off of the last 200m)
  4. 400m for time - kick off of last 200m (58 sec for boys/ 65 sec for girls) (8R)
  5. 800 formula (200m in 28s (30S) - 100m curve in 12-13s (30S) - 100m straight 12-13s) (8R)
  6. 300m in 40-45s/ 50m SPEED B-SKIP KICK) (FULL RECOVERY)
  7. 200m (30s) 200m (kick work)




TAPERING GROUP (FINISHING WORK)

BEGINS  JUNE 6TH




THURSDAY WORKOUT
COACH T.WILL, COACH G., COACH STOUT


  1. 1 x 30, 60, 90
  2. 2 x cross band start
  3. 3 x block starts come outs
  • SPECIALTY
  1. 4 x relay exchange
  2. JUMPS 
  3. HURDLE WORK



TAPERING GROUP (FINISHING WORK)


​BEGINS JUNE 6TH



___________________________________________________________________________________________________________


CORE HOMEWORK (FOR ALL NONTAPERING ATHLETES)
25 REPS FOR EACH 

 
  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

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)










___________________________________________________________________________________________________________






ROE BLAZE X-FACTOR 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.