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December 30, 2012

Winter Workouts
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Winter Workouts 2013 by Tony Veney

Hello all! I was inspired by the winter training article written by coach Mangiacotti two weeks ago, so I wanted to put in my two cents concerning what I wanted my young people to do. As a young high school coach I was determined to write workouts for everyday of the break and even wanted them to run on Christmas day (Hey, a little run can help with digestion). But with the help of a number of my mentors, I have come up with the following program designed to be precise without being unreasonable and OCD. Good Hunting. Winter Training Run one of the following workouts choices each week. Do not run back to back days unless its a tempo day after a speed-power or speed endurance workout. Three to four workouts a week is all you will need to come back fit for the first meet. You may run more than one tempo day per week (2), but never more than one speed-power or speed endurance run per week. The speed and power workout should start your week and make sure you have run some tempo or general strength before the next hard day. If you are feeling fatigued or sore, it would be better to take another day off (your body is telling you something, so listen). If you have questions, call, text, or send an email. If this team wants to win at the highest level, then come back to school in the kind of shape that is needed to perform at the highest level! You cant find your state meet performance at the state meet. The state meet began when school started in August. Merry Christmas Happy New Year Coach Veney

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Warm up Drills Ankles Knees Toes A-Skip Double A-Skip Inch Worm Bouncing inch worm Big Box Little Box Skip-skip-lunge 3x30m accelerations

Ankle Bounce Routine 3xright 10m nose to knee 20m 3xleft 10m nose to knee 20m 3xleft backward 10m hop-hop-hop 3xright backward 10m hop-hop 3xdouble front push up 3xdouble backward hand clap P.U.

Hurdle Drills

Wall Drills

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Ankle Bounces 3x20e Trail circles 3x8e Trail slides 3x6e Trail slides run off 3x6e Trail leg rock back Walk overs Over-over-back Over and under Under-under Skip overs Around the world Track Workouts Endurance Choices Singles Doubles Triples Fours 8 sec.

Winter Workouts | Complete Track and Field

1. 1. 450-350-250 @ 85% with 8 minutes recovery 2. 2. 350-2250-3150 @ 85% with same distance run for recovery 3. 3. 3x3x150 in 20/22sec. with 3 mins rest and 2 laps between the sets 4. 4. 10200 in 30/33 with 2 mins rest 5. 5. 100-200-300-400-500-400-300-200-100 @85% with same distance walk 6. 6. 18100 13/15 with 90sec. rest 7. 7. 9300 with 100m walk 45/51 8. 8. 300-200-300-200-300-200-300 @45/51 with distance walk 9. 9. 51111 in 13/14 50 walk/200 walk
10. 4500 with the first 100 in 20 and each 100 faster 500 walk recovery Strength Endurance Choices

1. 1. 10150 hills with walk back recovery 2. 2. 8200 hills 3. 3. 2x8x100 hills with 10 mins. Between the sets 4. 4. 3200, 4150, 5100 hills 5. 5. 335 sec., 4x20sec., 510 sec. hills 6. 6. 3x5x100 hills 7. 7. 360-60-90 hills
Speed Choices

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1. 1. 3x40m nose to knee 3x40m hop-hop-start 3x40m handclap 3x40m standing long jump start
then do wall drills.

2. 2. 6x standing long jump 3 single leg standing long jumps each leg 3 standing long jumps with
feet in block spacing 3 standing long jumps with block spacing into a 30m sprint.

3. 3. 3x3x60 meters 330 turn/30 straight, 360 full turn, 320 turn and 40 straight 4. 4. 3x4x30m hills 5. 5. 410,20,30,40m accelerations big swing 6. 6. 620 as short a stride as possible 620 as big as possible 620 comfortable stride
Tempo Choices

1. 1. 1111,1112,1121,1211,2111,1111 (14/16 sec.) 2. 2. 4212 (14/16 sec.) 3. 3. 5222 (28-29/33-34) 4. 4. 4600 (35-50-35 for the men & 40-60-40) 5. 5. Walk jog stride (85%) 50-50-100 continuous for 8 laps 6. 6. 6200 in 30/35 with same recovery and 2 laps walk between the sets 7. 7. 1111,1212,1313,1234,1313,1212,1111 (400/400H only)
Short Hurdle Choices (always full hurdle drills)

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1. 1. 8 x 10HH (women @ 30/men @ 39) 10m apart for a 5 step rhythm. Walk back recovery. 2. 2. 10x4HH set low and close (10 feet for women and 12 feet for men) for a one step rhythm 3. 3. Full hurdle mobility day each drill 6x over 6 hurdles 10 grass strides 4. 4. 10x starts over the first 2 HH
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Winter Workouts | Complete Track and Field

5. 5. 5 starts over the first 5HH. 30 feet apart for women and 24 feet apart for men.
Long Hurdle Choices (always full hurdle drills)

Categories
Distance Hurdles Jumps Mid Distance Olympic Lifts Sprints Throws Uncategorized

1. 1. 6 runs over 5 hurdles down turn around 5 hurdles back 20 paces apart or double high hurdle
marks. 3 mins. Recovery

2. 2. Set up all 10 hurdles around the track run 1-5, 2-6, 3-7, 4-8, 5-9, 6-finish. Walk back recovery 3. 3. Set hurdles 6-7-8-9 and run from the 5th hurdle mark jog back to thew start for 4 reps and
walk a lap recovery repeat 4x

4. 4. Set 6 hurdles 10 paces apart and run an alternate leg routine 9 times with 3 minutes recovery 5. 5. 8300 with the last 100 over the last 2 hurdles of the race the first 200 is at 75% and the last
100 is at race pace 8 minutes recovery

6. 6. 12200 same as workout #5 first 100 is tempo and last 100 over the last two hurdles of the
race and run to the finish RELATED: Complete Program Design and Technical Development for High School Hurdlers

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Mobility Walkovers Over-over-back Laterals Laterals middle Over-unders Under-unders Over to lunge Over to lunge-lunge 6 hurdles 6 times

Hurdle Workout Days Walk-overs Laterals Trail Circles Trails slides Run overs Ankle bounces Trail leg rolls Skip overs 5 hurdles 3 times

Laterals over-over-back Roll back to trail pull back

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Tags: coaching track, sprint workouts, break workouts, winter workouts. Filed under Hurdles, Sprints by

Tony Veney,

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6 comments George Mathew St Stephens college Maroor what is the first aid for hamstring injury. Reply Like January 21 at 5:25am Complete Track and Field

Winter Workouts | Complete Track and Field

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Depends on the severity of the injury, but generally ice and rest for a couple of days and then begin doing low intensity work like walking postural drills (A March, etc), hurdle mobility over low hurdles, isometric squat holds, etc. From there progress to 5-10m accelerations. One of my staple 'coming back from a hamstring injury' workouts is 1-3 x 10 x 10m. I'm pretty sure I stole it from Charlie Francis. Reply Like January 23 at 7:52am Michael Grether Knightdale, North Carolina On the 4600 (35-50-35 for the men & 40-60-40): what is meant by the 35-50-35, etc? Reply Like January 18 at 6:31pm Complete Track and Field We call these 'broken 600s' and it means run a 200 in 35, the next 200 in 50 and the final 200 in 35. Reply Like January 23 at 7:50am Michael Bense London, United Kingdom Hi Latif, nice ideas for winter, thanks! What is meant by nose to knee? Reply Like January 17 at 3:59am Robert Gray Liberty University New coach looking for a 12 week sprint workout for high school athletes. Any suggestion bc we don't have any money in our program Reply Like January 17 at 5:24am Complete Track and Field 'Nose to knee' start is essentially just a crouch start like you see in the jumps where you start with a staggered stance and bend over at the waist such that your nose is close to the front knee. Reply 1 Like January 17 at 5:58am

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Rudy Leon Mount Pleasant High School It would be useful to know how to perform these workouts. Reply Like January 17 at 1:49pm Robert Gray Liberty University What's the difference in long and short hurdles? Reply Like January 17 at 5:25am Complete Track and Field Long hurdles = 300/400 and short hurdles = 55-110HH Reply Like January 17 at 5:59am Walter Lommaert KAK Koninklijk Atheneum Kapellen Like always, useful information to work with. Thanks. Reply Like January 17 at 5:11am Robert Gray Liberty University Do you know where I can get avoid 12 week workout for sprinters? Reply Like January 17 at 5:22am
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Comments on Winter Workouts

December 30, 2012 Charles Y. @ 1:45 pm What is meant by 1111, 1112, etc Reply

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January 4, 2013 Latif Thomas @ 1:55 pm @Charles Y.: 100 + 100 + 100 + 100, 100 + 100 + 100 + 200, etc Generally, the + means walk 50m. January 17, 2013 Timothy cole @ 7:41 am What would be sufficient tempo times for girls ages 12-13 in 100 & 200? Reply Reply

Robert @ 8:21 am I need a good 12 week workout for high sprinters both boys and girls.

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Latif Thomas @ 8:55 am @Timothy cole: Depends on their personal best times at those distances. Latif Thomas @ 8:55 am @Robert: http://www.completeprogramdesignforsprinters.com/ Nwora Fairley @ 9:36 am

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Is a break down of what all this means in your Complete Speed Training Volume 2? Somethings I dont understand whats being written. Boris Oden @ 10:42 am Looking at the tempo choices in this article, I wasnt sure of the pace and/ or meaning of 1111, 1212etc Could you explain? Timothy cole @ 11:07 am Reply Reply

Each girl is different, therefore is there a specific percentage you like to see them do the tempo times? Maria @ 11:18 am Reply

I have a question about your article: you say to not run more than one speed-power or speed-endurance work out a week. does that mean to only pick one from the Strength endurance and speed choices listed above? Are the endurance choices not considered speed-power or speed-endurance choices? Thus, Could I have a work out week look as such: Monday, Speed Choice; Tuesday, Tempo choice; Wed., endurance choice; Thursday, Tempo choice; Friday Endurance choice. matt bernardo @ 4:39 pm Reply

What is the main difference btw the endurance workouts and the tempo workouts as they look very similar? The seem to be at 85% etc Eugenia @ 8:09 pm Reply

When doing the #1 tempo how much recovery between sets and reps. What kind of time for example a 15 yr old girl who hits 25.72 in the 200 and and 42.69 in 300 and 60 in the 400..also she pops up too fast from start what are some good cues or drills to help thatshe is a very coachable kid. Reply
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Eugenia @ 8:10 pm bpfit@msn.com

Latif Thomas @ 8:31 pm @Nwora Fairley:

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Generally speaking this is all covered in CST2. But, with CST2, Ill answer all of your questions. You can also ask them here and youll probably get answers, but no guarantees on that as we must spend our finite Q&A time addressing those who have purchased programs. But, again, I try to answer as many of these questions as possible. Latif Thomas @ 8:32 pm @Boris Oden: Pace of extensive tempo is 70-80%. Pace of intensive tempo is 80-90%. 100 + 100 + 100 + 100, 100 + 100 + 100 + 200, etc Generally, the + means walk 50m. Latif Thomas @ 8:34 pm @Timothy cole: See my response to Boris Oden. If it is recovery/aerobic work, extensive tempo pace. If it is mixed aerobic/anaerobic work, i.e. lactic work, intensive tempo. Latif Thomas @ 8:41 pm @Maria: You can take that approach with your sprinters, but your hurdlers will need hurdle work. The endurance choices are NOT considered speed-power or speed endurance. Latif Thomas @ 8:44 pm @matt bernardo: Tempo workouts are more extensive/intensive and Endurance workouts are more faster paced intensive tempo/special endurance. Dont get too obsessed by the times that are listed as they may not apply to your athletes. matt bernardo @ 8:45 pm I purchased cst2 last year is there a place where we can post questions on it? Reply Reply Reply Reply Reply

Latif Thomas @ 8:48 pm @Eugenia:

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We do 50m walk between reps and 100-200m walk between sets depending on training age and time of year. To establish pace, multiply PR x 100 and divide by the intensity you want them to go. With Tempo #1 youre looking at roughly 75%. Popping up is an entirely different conversation and for that I would search the site for acceleration development related articles or, more specifically, get my Complete Speed Training Volume 2 or Marc Mangiacottis Building the Perfect 100m sprinter. Search proper acceleration and Cusano hurdle push drill as well. January 20, 2013 James @ 10:38 pm Tempo Choice question 1. (1111, 1112) 14/16 sec. 2. 4212; 14/16 seconds
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Winter Workouts | Complete Track and Field

What does 14/16 refer to? January 21, 2013 Latif Thomas @ 12:03 pm @James: Male times/female times But, again, in your situation use a time based on your specific athletes PRs. To establish interval times, multiply their PR at that distance x 100 and divide by your chosen intensity. January 22, 2013 James @ 3:45 pm Reply Reply

@ Latif the 14/16 interval times for 100, or 200? In other words they kids are getting 14 seconds rest between each 100? (or 200) thanks James @ 3:47 pm @Latif Thomas: does 4212 mean 200, 100, 200 (four times?) Geoff Hennessy @ 8:03 pm Reply Reply

Latif, In the tempo section it has a workout listed as 1. 1111,1112,1121,1211,2111,1111 (14/16 sec.). Could you explain that? Thanks Geoff January 23, 2013 Latif Thomas @ 10:54 am @James: When I use this workout their rest is generally a 50m walk between reps and 100200m walk between sets. Or sometimes I use 1 for 100m runs and 2 for 200m runs. Yes, 4212 means 4 sets of 200/100/200. Latif Thomas @ 10:58 am @Geoff Hennessy: The 1 means run 100m and the 2 means run 200m. The 14/16 are the male/female times per 100m. So the workout is 6 sets of runs starting with 100, 100, 100, 100 then the next set is 100, 100, 100, 200. Generally the rest between reps is a 50m walk and the rest between sets is a 100200m walk. You can also use a timed rest of 1 (100) or 2 (200) but I find that nearly impossible to manage when dealing with large groups. Reply Reply

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