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
"PUSHUPS & 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.
B. REST 30 SECONDS AND REPEAT
C. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)
D. 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)
E. CLICK ON THE LINK AND COMPLETE #onpurposewithpurpose:  https://www.youtube.com/watch?v=xN_Iz0fN2XE
F. STRETCH AND DRINK WATER





"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
  • spiderman lean back stretch
  • ​walking hamstring stretch
  • hamstring swing stretch
  • knee pull ups
  • knee side pulls
  • standing quadrocep reach stretch
  • stride out


  

-MONDAY WORKOUTS-

​SHORT SPRINTS (100-200 RUNNERS)
COACH PRATT & COACH MARTIN
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B


  1. WEIGHTS / FORM JOG 1 MILE


​​​EXTENDED SPRINTERS (400M)
COACH ROLLINS & COACH JOHNSON
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B


  1. WEIGHTS / FORM JOG 1 MILE
 



MID/LONG DISTANCE (800-3200)
COACH T. WILL & COACH G.

"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”

  1. 4 mile jog in the a.m.
  2. 2 x 600m-400m-300m-200m-100m (1:45-68s-49s-32s-15s) (1:42s-66s-46s-30s-14s)
  3. 2 X (400-90R-400)/3B
  4.  JUMP OUT
  5. DEFLATE






COLLEGIATE GROUP 
COACH T. WILL
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”

WARMUP B
1.       1 X 200m @ 85% (24.5s) 3R
2.       1 x 100m @ 85% (12.5s) -Parachute-3R
3.       1 x 100m @ 85% (12.5s) -Parachute-3R
4.       1 x 200m @ 85% (24.5s) 3R
5.        BREAK 10M
6.       KICK WORK 2 X (200m-30R-200m @26s)/3R between sets
7.       2 x 1min tire gorilla swings
8.       Jump out





-TUESDAY WORKOUTS-
SHORT SPRINTS (100-200 RUNNERS)
COACH PRATT & COACH MARTIN
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”

  1. WARMUP 800 formula with parachute
RESISTANCE TRAINING WITH BANDS:
  1. SPEED LADDER ( Speed hurdles with A-Skip, to 30 ft speed ladder with B-Skip, to form run)
  2. LITE BANDS- 90 degree front, side away, side cross, rear stand, rear from plank with balance ball (Always 90 degree knees)
  3. 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)
  4. “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)
  5. “TOP SPEED STRIKE” (In transition position wrap band around the rear of the ankle and start with the banded leg up and explosively switch)
  6. “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)
  7. STAGNANT JUMP LUNGE SWITCH
    (Start in extended lunge position and on whistle jump and switch positions)
  8. "THE KITCHEN" PLYOMETRIC WORKOUT
    1. Plyo pushups
    2. Squat Thrust
    3. Iso Reverse Lunge Knee Hops
    4. Imaginary Box (Iso)
    5. Angel Broad Jumps
    6. Burpee with Vertical Knee Tucks
    7. Single Leg Dead Lift
    8. KICK WORK
    9. BONUSDeflateIso bride with slider



EXTENDED SPRINTERS (200M-400M)
COACH ROLLINS/JOHNSON
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”


Warmup 800 formula with parachute
RESISTANCE TRAINING WITH BANDS:
  1. SPEED LADDER ( Speed hurdles with A-Skip, to 30 ft speed ladder with B-Skip, to form run)
  2. LITE BANDS- 90 degree front, side away, side cross, rear stand, rear from plank with balance ball (Always 90 degree knees)
  3. 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)
  4. “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)
  5. “TOP SPEED STRIKE” (In transition position wrap band around the rear of the ankle and start with the banded leg up and explosively switch)
  6. “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)
  7. STAGNANT JUMP LUNGE SWITCH
  8. (Start in extended lunge position and on whistle jump and switch positions)
  9. "THE KITCHEN" PLYOMETRIC WORKOUT
  10. Plyo pushups
  11. Squat Thrust
  12. Iso Reverse Lunge Knee Hops
  13. Imaginary Box (Iso)
  14. Angel Broad Jumps
  15. Burpee with Vertical Knee Tucks
  16. Single Leg Dead Lift
  17. KICK WORK
BONUSDeflateIso bride with slider
 




MID/LONG DISTANCE (800-3200)
COACH T.WILL
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”
 
  1. 3 miles in the a.m.
  2. WARMUP
  3. STRENGTH WORK WITH BANDS
  4. RESISTANCE TRAINING WITH BANDS:
  5. SPEED LADDER ( Speed hurdles with A-Skip, to 30 ft speed ladder with B-Skip, to form run)
  6. LITE BANDS- 90 degree front, side away, side cross, rear stand, rear from plank with balance ball (Always 90 degree knees)
  7. 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)
  8. “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)
  9. “TOP SPEED STRIKE” (In transition position wrap band around the rear of the ankle and start with the banded leg up and explosively switch)
  10. “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)
  11. STAGNANT JUMP LUNGE SWITCH
    (Start in extended lunge position and on whistle jump and switch positions)
  12. "THE KITCHEN" PLYOMETRIC WORKOUT
    1. Plyo pushups
    2. Squat Thrust
    3. Iso Reverse Lunge Knee Hops
    4. Imaginary Box (Iso)
    5. Angel Broad Jumps
    6. Burpee with Vertical Knee Tucks
    7. Single Leg Dead Lift
    8. KICK WORK WITH PARACHUTE - 2 X (400-90R-400)(70s-75s) 3B




-WEDNESDAY WORKOUTS-
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”
 
-ALL ARE OFF-
-RECOVER THE BODY-
-ROLL OUT AND STRETCH-
-500 ABS @ NIGHT-




-THURSDAY WORKOUTS-

"SHORT SPRINTS (100-200 RUNNERS)
COACH PRATT & COACH MARTIN
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”
 
 
  1. WARMUP
  2. 6 x 30m 8 step dig Starts with 2 bands or parachute (3 @  75% & 3 @ 90%)
  3. 10 x 40m with parachute 8B
  4. 3 min rolling form run for mechanics grade(60m)
  5. 1 x (200m-30R-200m)90S/B
  6. Jump Out
  7. Specialty



EXTENDED SPRINTERS (200M-400M)
COACH ROLLINS/JOHNSON
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”


  1. Warmup
  2. 3 X 200m ( Pace 30-35s- 28-30s- 25-28s) 5B
  3. 1 x 500m (fly runs with parachute/30s-40s @ 200m & 1:20-1:45 @400m)5B
  4. 3 min rolling form run for mechanics grade(60m)
  5. 1 x (200m-30R-200m)90B
  6. Jump Out
  7. Specialty
 




MID/LONG DISTANCE (800-3200)
COACH T.WILL
"ALWAYS FINISH WITH 2 X (200-30R-200)/90B or 2 X (400-90R-400)/3B”
 
  1. 3 mile jog a.m.
  2. WARMUP (3 miles 85%)5B
  3. 1 x 400, 600, 400, 200 (63s @ 400mark/28-30s @200m)3B
  4. 1 x (400m-90R-400m) (63s,63s)3M/B
  5. 1 x (200m-30R-400m) (28-30s, 63s)
  6. Jump Out
  7. Deflate


-FRIDAY WORKOUTS-

SHAKEDOWN WALKTHORUGHS FOR COMPETING ATHLETES
WEIGHTS AND 500 ABS FOR ATHLETES




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.