SPEED DEVELOPMENT AND TECHNIQUE TRAINING PROGRAM FOR SPRINTS AND HURDLES TOTAL PERFORMANCE PROGRAM

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1 THE 2012 VIRGINIA TECH UNIVERSITY TRACK AND FIELD CLINIC PACKET ON SPEED DEVELOPMENT AND TECHNIQUE TRAINING PROGRAM FOR SPRINTS AND HURDLES Charles W. Foster Virginia Tech Track and Field TOTAL PERFORMANCE PROGRAM

2 The Speed Principle We all have accepted the time-proven fact that the application of speed is the most outstanding factor in maximizing athletic performance. If we can increase our speed and quickness, we will have maximized our potential to successfully execute virtually any activity of our choosing, especially in the sport of track and field. Science has long ago proven that time can be saved if an activity can be completed successfully in its most minimal amount. Saving time has proven to be a positive factor in almost every facet improving our lives. This program has been formulated in an effort to assist individuals in their efforts to excel in the sports field, namely TRACK & FIELD! The higher, stronger, and faster concept of the International Olympic Committee is quite a slogan and will promote that sport for eons to come. However, it has recently been accepted as truth, that in order to achieve each of these well-promoted statutes, the concept of speed and quickness is most essential in the continued improvement in performance of these disciplines. Coaches and athletes alike now understand that strength and jumping ability can most be improved by incorporating a speed development regiment into their training programs. Speed has been the accepted factor that has most positively affected these disciplines more than any other factor in sports, including illegal performance enhancing provisions. The following is a speed development program. Please understand that this program is rather specific in nature, since it has been developed for assisting athletes in the sport of TRACK & FIELD. Although it is developed for sprinters and hurdlers, simple modifications of this program could provide any athlete in TRACK & FIELD or other sports a program that could increase their performance in other physical activities. Please review this program several times. Why? Because the first time you read this document, you will only comprehend a limited amount of the information provided in this program. Each time you re-read the information provided in the program, you would realize new information that you over looked in previous readings. This is normal and understandable, since your mind will direct its attention to the issues that satisfy a current thought that you may consciously or unconsciously have at that time. At that time, your mind will overlook all other information except that which is relevant to the current issue at hand. Each time you review this information, you ll be impressed with the amount of new knowledge you will discover in this program. It will also stimulate new questions, questions that you may have always sought an answer to. The answer can be found in this program if you review this program with an open mind, and become receptive to the real truth about physical body mechanics and performance. The results and answers will become clear and easy to understand. It will become easy to share this information with your athletes. They will quickly accept this new information and begin to incorporate it into their training program. All you need to do is believe in this information. Your athletes will feed on your enthusiasm and belief of this information. Your athletes will feed on your enthusiasm and belief of this information. This information has been used through centuries, decades, and years of our sport. Many people have presented their own concepts of their interpretation of the material in an attempt to quickly advance the concept of human performance. However, it has been also proven, time and time again, that the basic truths always prevail over these attempted quick fixes in human performance. WE DO NOT condemn their efforts, but we encourage them to make sure that they thoroughly explore and research their information before they attempt to influence others to follow in their philosophies. They could seriously affect the performances of many aspiring athletes in our sport in the wrong manner. The scientific method has been proven, in the final analysis, to be the long standing and proven method to achieve maximum human performance. Please enjoy reading this program.

3 VIRGINIA TECH 2012 TRACK AND FIELD CLINIC INFO THEME: DEVELOPING A FASTER ATHLETE!! (Start with a FAST Athlete!!) I. INTRODUCTION SPRINT OUTLINE A. Why is this clinic important? B. Why did you decide to attend? C. What will I get from this clinic? D. Can anyone improve his or her sprint ability or speed? II. OBJECTIVE TO SPRINTING A. Acceleration B. Velocity C. Deceleration III. SCIENCE OF SPRINTING A. Action/Reaction Principle B. Analogy (For comparison and clarity), with an automobile C. Re-directing misdirected motion IV. DEMONSTRATIONS A. Areas of concentration in Strength Development 1. ABDOMINALS 2. DELTS 3. PECS 4. LATS 5. HAMS 6. QUADS 7. CALVES 8. GLUTS

4 SAMPLE TRAINING REGIMEN/PROGRAM 12 WEEK PROGRAM 4 PHASES 1 st PHASE CONDITIONING /STRENGTH 1 st Week Conditioning/Strength MWF: 3 x 800m w/10 minutes rest (as best they can) 15 Reps of each exercise x 2 sets 2 nd Week MWF: 3 x 600m w/10 minutes rest (as best they can) 15 Reps of each exercise x 2 sets 3 rd Week MWF: 5 X 60 secs w/10 minutes rest (as best they can) 15 Reps of each exercise x 2 sets 4 th Week MWF: 6 X secs w/10 minutes rest 15 Reps of each exercise x 2 sets, increase weight

5 2 nd PHASE STAMINA/STRENGTH 1 ST Week Stamina/Strength: Interval Training MWF: Reps each exercise x 2 sets, increase weight 2 nd Week MWF: Split 500 s x 3 200m (25 secs) & 300m (40 secs) TTH: Plyometrics, then 50m Accelerations x 2 sets of 5 15 Reps each activity x 2 sets 3 rd Week MWF: Race Simulations Primary ½ speed x reps (Evaluate Technique & Race Strategy) 15 Reps each activity x 2 sets 4 th Week MWF: Primary ¾ speed x reps (Evaluate Technique & Race Strategy) 15 Reps each activity x 2 sets

6 3 rd PHASE SPEED DEVELOPMENT 1 st Week Wind Sprint Program MWF: secs per rep w/30 secs rest between reps (5 min. rest between sets) TTH: Dynamic exercises/plyometrics 10 Reps per exercise, increase weight x 2 sets 2 nd Week Speed MWF: Wind 100m x 5 15 secs w/25 secs between reps, w/5 min between sets TTH: Dynamic exercises/plyometrics 10 Reps per exercise x 2 sets, increase weight 3 rd Week Speed MWF: Wind 50m x 5 8 secs w/25 secs between reps, w/5 min between sets TTH: Dynamic exercises/plyometrics 10 Reps per exercise x 2 sets, increase weight 4 th Week Speed MWF: Wind 50m x 3 sets 6 7 secs w/25 secs between reps w/5 min between sets TTH: Dynamic exercises/plyometrics 6-8 reps per exercise x 2 sets, increase weight

7 4 th PHASE RACE PREPARATIONS 1 st Week Start Technique MWF: 1. Starting Blocks Set-Up 2. Start Technique/Process 3. Drive Phase 4. Finish Technique TTH: Dynamics/Plyometrics 6-8 Reps per exercise x 2 sets, increase weight 2 nd Week Start Technique MWF: 1. Adjust blocks for maximum performance 2. Continue work on start technique 3. Continue work on drive phase set-up 4. Continue work on complete race simulation TTH: Dynamics/Plyometrics Weight Room 6 8 Reps each activity, increase weight

8 SUMMARY During each phase, it is very important that the coach and athlete(s) work together toward maximizing the improvement progress of each phase. Please understand each phase s degree of success is dependent on each previous phase s success. Therefore, the early phases must be challenged with the intensity and determination that will be necessary, as you become closer and closer to the competition season. The coach and athlete(s) should understand this, but the coach should accept the responsibility of encouraging the athlete to stick to task, regardless of how many times they must reinforce the goals and objectives agreed upon by both of them. By working together, and using this sprint program, you will indeed find success in your performance as an athlete or a coach. NOTES

Using monitoring info to inform training. Leo Thornley CKC Physiologist, Mark Granger CKC Men s Kayak Coach

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