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Coaching Spring10:Coaching Spring 09 6/14/10 12:54 AM Page 16

endurance/special endurance I training sessions and how to implement them into high school seasons with meets on Tuesdays, Wednesdays or Thursdays with invitational meets on some Saturdays.

PART II In working with some high school coaches this season, this author has become keenly aware of the problem with planning training for a short (12–14 weeks) season coupled with schedules that call for meets in the middle and ends of many weeks. Planning training for this type of schedule revolves around application of proper sequencing of training components within each day and, more importantly, from day to day. Briefly stated, this means alternating days of neural work (max speed, strength/power) with energy system work (lactate tolerance). Speed should precede strength/power and be coupled in the same day. Elastic strength can be done prior to energy system work the day after speed/strength (neural). Aerobic capacity work (using tempo and/or extensive tempo with either short (100–150) or longer (150–200) repetitions can be used for regenerative purposes after lactate tolerance work days or competition days. Individual workout plans are best designed by coaches who know their teams well. Each coach should be aware of his/her athletes’ abilities, recovery capacity, training volume capacity, training intensity capacity, prior injuries, additional stresses

(school, home, lack of sleep, poor diet, etc.), and the overall importance of each competition (in terms of training and/or preparation for the league/section championships). For this reason, it’s not intelligent to “cut and paste” workouts from other coaches, books, etc., for use without tailoring it to the specific needs of the athletes. It’s also important that the training plan for the whole season be kept in focus. This means each week should have an emphasis represented by the volume level, intensity level, recovery/restorative volume level and competition level of the athletes within each program. Using these general guidelines to plan for weeks where two meets are scheduled would look something like the examples below. Late Season Training Week for High Schools with Thurs./Sat. Meets Monday: Neural training components: Speed & strength Tuesday: Energy system components: Spec. end. I or II or mix (lactate tolerance) Wednesday: Neural/light volume: Speed/power Thursday: Competition (speed, speed endurance, lactate tolerance or mix) Friday: Recovery/restorative: Tempo Saturday: Competition (speed, SE, LAT or mix)

Training Phase

Wk. 1/ End./Regen.


1–2 days speed, 1 day short (100–200 reps) ext. tempo, 1 day long (200–500) ext. tempo

2 days speed, 2 days short (100–200 reps) ext. tempo

1 day speed, 2 days long (200–500) ext. tempo

2 days speed, 2 days short (100–200 reps) ext. tempo


1–2 days speed, 1 speed end, 1 day mix of long (250–450) intensive tempo & short ext. tempo

1 day speed, 1 day speed end., 1 day mix of speed/speed end., 1 day spec. end. I

1 day speed, 1 day 1 day spec. end. I, 1 day spec. end. II mixed w/short ext. tempo

2 days speed, 1 day Speed End., 1 day Spec. End. 1 Race Model effort w/short ext. tempo.


1 day speed, 1 day spec. end. II w/short Ext. tempo and 1 comp. day, 1 day speed end. or recovery if only 1 meet/week

1 day speed, 1 day of mix of speed/speed end., 1 comp day, 1 spec. end. I + ext. tempo day if only 1 meet/week.

1 day speed, 1 day spec. end. II, 1 speed end., I comp day.

2 days speed, 1 day speed end. or 1 day each of speed and speed end. & 1 day of mixed speed/sp. end., 1 comp day.

16 Coaching Athletics Quarterly - Spring 2010

Wk.2/PowerSpeed Wk. 3/ Max Strength

Wk. 4/ Speed

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