Tag Archives: strength training

The Preparation Season Part 2

The Preparation Season Pt. 2


Last time we ended Part 1 talking about preparing by setting up a plan and making sure that we can adjust to changes as time moves along. The one who can change quickly is usually the one who is the most successful. Having an overall plan for anything is important and what’s equally important is what goes into that plan.


Since we are still dealing with the preparation season, we will now dive into the training plan to get the athletes ready to train or what is more commonly known as pre-season or conditioning. During this time of year, as far as track and field training is concerned, we have a variety of focus. Knowing full well that most athletes didn’t do much of anything during the summer, we have to approach the conditioning period with caution. We can’t do too much too fast or else the athletes will always either be injured or unable to complete any workouts and the last thing we want is for athletes doubting their abilities! Mental preparation is just as, if not more, important as physical preparation. The reason being is that the mind will give way and set the precedent for how the body will perform and react to certain situations. So, while we are preparing workouts for our athletes, let’s remember that patience is a virtue and being able to finish a workout can and will do wonders for our athletes confidence level.


Now that we know the conditioning workouts don’t have a need to be too hard since we are only preparing the athletes to train, we can begin to write workouts based on the strengths and weaknesses of the athletes. From what I’ve seen over the past years as a coach is that many athletes come back to school from having an entire summer of sitting on the couch, laying in the bed or working at a summer job with very little time for fun or training, so the weakness spectrum covers all biomotor abilities. They lack everything from speed, strength all the way to coordination and flexibility and all of these need to be addressed all the time. The key is learning how to design workouts that address all of these components at the same time.


Now, how do we write these workouts that challenge the athlete while making it manageable enough for them to finish the workout? Well that’s where years of experience comes in along with some mentors who can guide you and make sure that you aren’t just making your athletes vomit everyday and getting nothing out of them at the same time.


I want to address everything in a week from speed/acceleration, special strength, aerobic capacity, strength, power development and endurance along with flexibility and coordination. So here’s how I would set up the first week of training:


Monday: Warm up (the warm up should address all biomotor abilities)

-Standing Long Jump, Standing Triple Jump 2/3×5 (Power Development/Starting strength)

-6x30m Accelerations – Crouch start. Rest: 3’ b/w reps (30 Abs b/w reps)

-4×6 Hurdle Hops, Frog Hops, Low intense bounds

-Cool down


Tuesday: Warm up

-Hurdle Mobility (walkovers, right leg lead/left leg lead, 2 up-1 back, Under-Unders) 2x8H

-General Strength Circuit

-2x10x100m. B-16 sec, G-18 sec. Rest: 30 sec b/w reps; 3 min b/w sets

OR you can do 10x100m and use the general strength circuit part of the cool down

-Cool down (ice bath for 15 min)


Wednesday: Warm up

-General strength (more than likely a circuit that doesn’t involve any running)

-Cool down


Thursday: Warm up

-Hurdle Mobility (same as Tuesday) 2x8H (every drill twice over 8 hurdles)

-Standing Long Jump, Standing Triple Jump 2/3×5

-2x4x30m (or 8x30m) Accelerations – Crouch start. Rest: 3’ b/w reps (30 Abs b/w reps)

-4×6 Hurdle Hops, Frog Hops, Low intense bounds (straight leg, bent leg)

-Cool down (ice bath for 15 min)


Friday: Warm up

-3/4x20m Accelerations (working technique – can be part of the warm up)

-6-8x200m. B-30-32 sec, G-34-36 sec. Rest: 2-3’ b/w reps

(of course these speeds depend on the level of athlete you coach!)

-Cool down


Saturday and Sunday: Complete Rest


I would do this for 3 more week while raising the volume to accommodate the growing adaptation of the athletes and to make sure that they are being challenged each week.


Training design isn’t hard and neither is preparing, it’s just knowing what goes where, how and why. Once you figure those out and the more workouts you have in your arsenal, then it just becomes a matter of which route to take to get the athletes (and yourself) better.


Continue in knowledge my friends!




Want to get faster…Try High Quality Workouts!

Throughout my years as an athlete and coach I have acquired various exercises and workouts to help improve confidence and athletic ability. The workouts that I’ve kept around in my training program for my athletes are workouts that have been proven to get results, workouts that are tailored for their individual needs, workouts that address all 5 Biomotor abilities that ALL athletes need and should have(Coordination, Strength, Speed, Endurance and Flexibility) and workouts that challenge the correct energy systems.


If I want to improve Speed, then I’m going up to 60 meters; if I want to improve Speed Endurance, then I’m going from 60 meters to 150 meters; if I want to improve Special Endurance 1 (or Special Speed Endurance as I like to call it), then I’m going from 150 meters to 300 meters; and if I want to improve the Special Endurance (Special Endurance 2 as it is more commonly called), then I’m going from 300 meters to 600 meters.  However, depending on how you combine the distances run and how much rest you give your athletes will determine which part of the Anaerobic Energy System you will be training (remember it’s Alactic-without oxygen which is Speed (0 meters to 60 meters) or Lactic which is Speed Endurance, Special Endurance 1 and Special Endurance 2 (60m-150m; 150m-300m; 300m-600m)).


However, if you’re looking for quality workouts (you should always go for quality within every workout aka don’t beat the kids into the ground just working them to make them tough; that just shows a lack of coaching knowledge), especially during this part of the Florida high school season, then you are looking to give your athletes plenty of rest between reps and sets.  This also means that they are running very fast which is near or at their maximum speed which means that the volume is pretty low to achieve the desired result. During competition phase of training, the number of quality workouts will greatly depend on how much time you give the athlete to rest between workouts and rest between the workout and the next competition. Just remember, when planning these quality workouts, be sure to take all those factors into consideration before executing a theme for the training week.


Now, some of my favorite workouts for my athletes include the following:


  • 1x60m, 1x80m, 1x100m, 1x120m, 1x150m. Full recovery between each one
  • 2x350m. Full recovery between each rep
  • 1x250m, 1x150m. Full recovery between each one
  • 2x(150m+60m+150m). Rest 3 minutes between reps, Full recovery between sets


Those workouts just barely scratche the surface of my training inventory, but these are among some of my favorite to implement when the time is right and when the athlete has proven that they can handle this quality of a workout.


I hope this helps in your workout planning. Let me know if I can help you with this or if you have questions just leave a comment below!

Continue in knowledge my friends!