Strength Endurance Phase 1.

Strength Endurance workouts for 400 meter sprinters are great for early season early and phase 1 training.  These types of workouts include hill work, stadium steps, resistance running or treadmill high incline runs.  Strength Endurance workouts involves activities that will last longer than 10 seconds in duration. Here are some examples of Strength Endurance Workouts:

a. 6x150 meter hill runs.  These are to be done will full recovery between each rep.  A 150 meter walk down hill to the start would be sufficient for recovery.

b. 6x60 stadium steps.  A great workout because an athlete can get good footwork with this type of running too.  Again, full recovery with a walk back down the steps.

c. 6-8 very light resistance running for 60-80 meters.  The best would be parachute running with a 2-3 minute full recovery.

One quick note when doing hill running.  Make sure you choose a hill that has a gradual incline.  Hill that may be too steep will result to breaking down on sprint form and shortening of stride.  You want to make sure that proper sprint mechanics are in place when running hills.  

Tempo Endurance Phase 1

This aerobic workout will pay great dividends for 400 meter sprinters.  Not only will it help them to increase their oxygen uptake, which will help to shorten their recovery time, but it will aid them in being able to accomplish more and longer workouts.  This workout, since the runs are done at a slower pace, will help the sprinter learn rhythm; and as the workout suggests, tempo.  Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source.  The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts.  The rest factor is generally kept short-usually 2 to 3 minutes.

Examples of Tempo Endurance Workouts 

a. 8x200m                                2 minutes rest
b. 6x300m                                2 minutes rest
c. 50-100-150-200-300-350  Walk same distance for rest

"There is no shape like track shape." -FLSP

Speed Endurance Phase 1

This week I am going to write about three different types of early season workouts (late summer fall) for 400 meter training.  Remember the key to training for any distance is understanding the energy system used for the particular event and understanding the phases of the workout plan.  Phase 1 which is early season can focus on speed endurance, tempo endurance, strength endurance, and strength training. As you can see everything in this phase has to do with endurance.  Today I will cover Speed Endurance.    This is sprinting where the sprinter incurs a high oxygen debt, and there is a definite lactic acid buildup.  This workout is vital to good 400 meter running.  Distances that are run can vary from 100 to 600 meters.  Number of repetitions are figured by multiplying the race distance 2 1/2 times; In this case this would be about 1000 meters.  The recovery period will usually be around 5-10 minutes.  This is to give the runner almost full recovery so that there will be quality in the sprints.  This workout is designed to help the lactic acid energy systems.

Examples of Speed Endurance Workouts   

A. 10 x 100m with a 5 minute rest
B.   6x150m with a 5-8 minute rest
C.   5x200m with a 5-10 minute rest
D.   4x300m with a 8-10 minute rest
E.    3x350m with a 8-10 minute rest
F.    2x 450m with a 10 minute rest

High School Combine

The Central Ct. High School Combine results are now posted on the website! www.wix.com/fastlanesports/1

Planning For Team Sports

Team Sports players need to continually develop technical skills.  They also need to devote quality time to speed and endurance development.  Coaches need to design the best program for the athletes which is the most balanced compromise.  The following ideas may help. 

1. Work on Speed development once a week for most of the year.  Do it in small volumes over a distance that allows high quality.  A good example is doing a series of 30m sprints.  Or flying 15m sprints.

2.  Players speed can improve the most from working on improving the power of their stride.  This can be developed to a great degree over a long period of time using strength training techniques particularly weight training. 

3. Uphill bounding is a great way to improve power needed for acceleration.  Do maybe 10x40m with 20m bounding the 20m running once a week for 12 weeks and measure the effects on first movement 30m times. 

4. Do a mixed warmup and then max speed sprinting at the start of training before any fatique is apparent.  Just 3x30m sprints at max speed is enough to help develop more speed. 

5. For fitness do relaxed tempo 60m runs with exercises just before each run.  Maybe do 4 sets of 4x60m with 1 min rest after each rep before starting the exercises and 3 min between sets.  Choose exercises that fatique the mid-torso, hips, and glutes. 

6. In team sports there is a great need for repeated sprint ability so train this way.  Do lots of short sprints even if they are not at max speed. 

7. Training primarily for speed endurance may improve 100m sprint performance but will inhibit the development of max speed. 

8. The best time to do mid-torso training, heels/toes, sanpit bounces and hip mobility drills is at the end of the session. 

9.  All team sport games that involve jumping should include small regulat amounts of plyometric training in their sessions and also be implementing strength training methods that target the development of eccentric strength,  Jumping without preparation is inviting injury. 

Don't Ignore Breakfast!

                 

In my eleven years training over 1700 athletes I have found out that only 4% of the athletes ranging from middle school to college eat breakfast daily.  9% of the athletes eat breakfast four days a week or fewer.  In addition, breakfast was the most likely meal of the day to be skipped.  The most common reason athletes gave for skipping breakfast was lack of time and mostly because they rather sleep than eat. Therefore through my research I developed a breakfast guideline that athletes can follow that will include combining Carbohydrates, Protein, and Fruit. Athletes can choose any combination of one food from each of the following three columns (one carbohydrate food, one protein food, and one fruit for and easy and nutritious breakfast.

Carbohydrates                                  Protein                            Fruit

Cereal                                                  Low-fat milk                   100-percent fruit juice

Oatmeal                                               Yogurt                                        Banana

Grits                                                    Eggs                                            Strawberries

Toast                                                   Peanut Butter                              Fruit smoothie

English muffin                                       Cheese                                       Apple

Bagel                                                   Ham                                           Mixed berries

Pancakes                                             Turkey or chicken sausage          Applesauce

Waffles                                               Canadian bacon                           Canned fruit

Granola                                               Almond butter                             Tomato

Granola Bar                                         String Cheese                  Orange or tangerine

Four tortilla                                         Scrambled egg whites       Tomato or V-8 juice

Whole grain crackers                           Cottage cheese                           Pineapple

French toast                                        Walnuts                                       Pear

Training Tips

A great article that all FLSP athletes and parents should read.

http://www.stack.com/2013/01/30/off-season-training-mistakes/