Off Day!

Recovery is part of a successful training program.

Tempo Day

Today's workout is Tempo

Tempo workout will really help your endurance but your are still working with speed.  Run 16x100m at 75% of your max 100m speed and a light jogging recovery of equal distance.  This gives you a good volume of work.  If you need to do 2x8x100m and allow 2:30 minutes to recover in between the 2 sets of 8. 

In Speed,

Gino

Accelerations

After having Sunday off and you are rested.  Today is a good day for some speed work.

Accelerations is the Speed Workout for Today.

Do a ladder workout of short sprints and run them very fast. 

2x2 sets of 20m, 30m, and 40m sprinters from a standing or 3pt start.  Walking recovery of equal distance then 3 minutes recovery after the second set.  That will allow you to rest up the ATP system. 

In Speed,

Gino

Distance

Today's Workout

Road work today.  Get in a nice easy pace distance run of 2- 3 miles.  Then a good stretch. 

Hill Workout

Hill workout are great for adding strength in your running and it helps with leg drive and running form.

Choose a hill with a slight grade of about 50 meters. Grade should be gradual. About 15% to 20% grade.

Do 2 sets of 4 Hill sprints 8 total. Dowm walk for recovery. Then rest 4 minutes after the first set.
Choose a good hill and get after it!!!

Speed Endurance

Today's Workout

Today we are going to focus on speed endurance.  Speed endurance is sprints that are anywhere between 7 to 21 seconds long.  Flying sprints are great for increasing top speed and leg turnover. 

The workout : 

8x60meter (66 yards) flying sprints. 2-3 minutes recovery in between each one.

Flying sprints means that you want to build up between 10 to 12 yards to full speed before the start the run 60 meters or 66 yards at max speed.  Do not jog it for 10 to 12 yards then pick it up you must use the distance to build up then maintain your max speed for the distance. 

Have a great day!

Wednesday 8/19/2015

Off Day!

Rest the legs!!!

Workout of the day

Speed Workout of the Day


Accelerations

 Definition - Acceleration is the rate at which the speed of an object is changing. Acceleration takes place the first 0-30 meters or to about 3-4 seconds from the start of a sprint.

10 x 30 meters (33yards) sprints at 90-95% speed.
The sprints can be done a football field, soccer field, or track

Focus on good form, stay relaxed while working on speed.  Full recovery meaning walking rest and stay hydrated.  Accelerations are great for developing speed and allowing yourself to be relaxed while sprinting at a high rate of speed.

Make sure you get a good warm up in especially  warm up the hamstrings and glutes and this includes doing speed drills.   Without a proper warm up your chances are high in pulling a muscle as you are running at a fast pace.  Make sure you include a few warm up sprints at 50% to 75% to full speed. 

Any questions call or text me at 860-798-0420 or email at gcaro@comcast.net

Today's Workout

Tempo Endurance


10x 100meters (110yards)
rest 30 seconds in between each run.
You want to do this @75-85% speed
This program is designed to work on your conditioning by not running too slow.  The times will hold yourself accountable.  It is not a long workout.  It should take only 10-12 minutes.  To figure out your 75-85% run is run your fastest 100m then do the math from there. 

Remember to do a good warm up before you start and easy 2-3 min jog and stretch when you are done. 

Website Updated

www.wix.com/fastlanesports/1

Speed & Agility Fall & Winter Sessions

  Speed and Agility Training

 

Gino Caro, MS is a USA certified speed coach and a certified sports performance specialist by the National Academy of Sports Medicine.  Gino has worked with over 3,000 Connecticut and New England athletes.  His customized programs have helped several athletes reach their goals.    Gino currently has athletes performing at the collegiate level, the MLB, NFL, and the NBA. 

 

Training Includes:

 

a.       Correct running technique

b.      Dynamic warm up for speed and strength

c.       1^st quickness

d.      Improve acceleration

e.       Correct athletic position for lateral movement

f.       Core development

g.      Flexibility

h.      Reaction Time

i.        Nutrition for sports performance

 

Cost of the Program:

$45 per session

6 sessions $270.00

12 sessions $ 500.00 (save $40.00)

20 sessions $ 825.00 (save $75.00)

“Gino and Fast Lane Sports Performance have given me the opportunity to take my game to the next level.  His knowledge and commitment for training allowed me to reach my fullest potential as an athlete.”

-  Marlee Coleman, Manchester High Soccer Player

 

Call or Email to Register! 

Gino Caro (860) 798-0420 or email: at gcaro@comcast.net

Fast Lane Sports Performance, LLC  

www.wix.com/fastlanepsorts/1   

 

“Discover Your Winning Potential with Fast Lane Sports Performance”

 

Distance Running Versus Interval Training for Sprinters

Having sprinter or power athletes go on 15 to 20 minute distance runs is literally a death march.  Slow running for sprinters doesn't help running mechanics and it causes lots of stress on the joints.  I would never want the sprinters I coach using 5,000 meters strides when sprinting and it does not do anything for technique.  There are many problems that can happen if a sprinter runs long slow distance runs.  One, it converts intermediate TypeIIA muscle fiber into slow twitch Type I fiber. And two, it is not a good quality method in developing aerobic capacity, power, and VO2 max. 

For sprinters, I would use interval training as a means od developing and addressing aerobic requirements.  A good example of interval training is 10x200m at 70-75% with a 1:30-2 minute recovery.

Interval training is good for preservation of running technique and short recovery times produce the same aerobic benefits as distance runs.  When designing a good off season fall program for sprinters use interval training methods to develop good aerobic capacity and leave the distance running for the endurance athletes. 

Running Clinic Today

I'm really looking to forward to work in conjunction with Select Physical Therapy and Fleet Feet Hartford and speak today about speed workouts in your distance program and drills to enhance running form and stride. 

Picture of Graham Alrutz

Here is a picture of ATP tennis player and FLSP athlete Graham Alrutz! 

Alrutz on ATP Tour

A big shout out goes out to professional tennis player and FLSP athlete Graham Alrutz.  Graham earned his first ATP points winning a doubles match at the Binghamton Challenger last month.  Since then he has been on the tour playing in ITP futures and ATP tournaments.  He is definitely one of my boys who works very hard and  is about to light up the tennis seen.  Graham also won the Sportsmanship Award in his first professional tournament in Arkansas.  Check out the link.

 http://campaign.r20.constantcontact.com/render?ca=07645c3e-dac1-4220-9997-88af4ef64968&c=700e6070-cb41-11e3-85f9-d4ae529a8250&ch=712eeba0-cb41-11e3-868c-d4ae529a8250

Graham was also invited to speak by Billy Jean King's peeps at the Junior Nationals in San Diego earlier this month.  Congratulations G! Continue Success!  #pro #future #pro #onthecomeup #pro #ATP #pro #watchlist #pro

Michael Johnson record breaking 400m

I like posting classic track races.  I call it FLSP classics. I try to post one once a week.  This race was Michael Johnson running a world record breaking 400 meters 43.18 seconds at the 1999 World Championships in Seville.  Running in lane 6 in this race was Hartford's Jerome Young (Prince Tech).  Johnson ran in lane 5.  Johnson's 400 meter record has yet to be broken. 

https://www.youtube.com/watch?v=vFxH9G1C9ks

Running Clinic for Distance Runners

Running Clinic Agenda:
9:30 - 9:40 a.m. Welcome! Light breakfast will be provided

9:40 - 10:00 a.m. The Doctor is in! Dr. Bissell, MD, specializing in Orthopedic Sports Medicine will present on common running injuries related to the hip.

10:00 - 10:50 a.m. Put your Sneakers on! Fleet Feet West Hartford Gino Caro, MS, NASM PES • Running form including posture, arm action and leg drive • Speed Training and speed workouts for distance runners • Drills to enhance correct form

10:50 - 11:20 a.m. Stop by the Stations! • Injury Assessments • Foam Roller 101 • Dartfish Video Motion Analysis • Learn about Fleet Feet West Hartford

11:20 - 11:30 a.m. Q&A and Raffle Giveaway!

• Become a VIP card offering discounts, such as 20% off Dartfish Analysis.

• Chance to win a $50 gift certificate to Fleet Feet West Hartford!


Saturday, August 23 9:30 to 11:30 a.m.
CT Sports & Fitness 60 Village PLace Glastonbury, CT 860.266.6030 Running clinic is offered to rookie and veteran runners of all ages!

Attendees will be introduced and educated on common running injuries and how best to treat them as well as have the opportunity to work hands on with our Physical Therapists, Athletic Trainers. Participants will take part in…

Select Physical Therapy is a proud sponsor of HMF events!

Running Clinic is limited to 25 runners. If you are interested in joining us on August 23 from 9:30 to 11:30 a.m. for an educational, valuable and fun experience during the running season, please e-mail Sky Miers at smiers@selectmedical.com or call Select Physical Therapy in Glastonburyl at 860.633.7803.



Please provide your name and contact phone number.

www.facebook.com/selectphysicaltherapyconnecticut

Sports Inury Hotline: 1.877.662.5633 • selectphysicaltherapy.com/community/connecticut

1996 Summer Olympics 100m final

Take a look at this classic video of the world record 100m race at the 1996 Summer Olympic games in Atlanta.  This race featured three false starts including a disqualification on sprinter Linford Christie.  This race featured some legends in the 100 meters.  Franki Fredricks, Michael Marsh, Donovan Bailey, Ato Bolden, Dennis Mitchell, and Linford Christie.  Check it out!  I love watching these classic races. 





http://www.youtube.com/watch?feature=player_embedded&v=pqijESw6xHg

Drills to Improve Speed and Change of Direction

Here are some #FLSP video clips to improve speed and change of direction

http://www.youtube.com/watch?v=w9dLAnx_gDE

http://www.youtube.com/watch?v=dkYadd3lBHU

Speed Training Sessions Today

Hello all,

Saturday morning speed training sessions today.  I have three scheduled.  I will be working with Wethersfield High football players and Xavier High football players this morning.  Lots of cone drills today as they athletes will work on their change of direction, planting, cutting, re-acceleration.  Change of directions direction sessions are always fun to teach.

Have a great day!