Creative Workout Ideas

1. Creative Workout Ideas For the High School Season

2. Ideas • Damon Martin • Vern Gambetta • Dan Pfaff • Mike Young • Mike Smith • Dennis Kline • Cliff Rovelto • Dennis Weber • Steve Magness • Frans Bosch • Jay Johnson • Joe Vigil

3. “Adapt what is useful, reject what is useless, and add what is specifically your own.”

4. Problems??? • Time~ 3 months • “A lot of Athletes” or “Very Few Athletes” • Athletes have different abilities • Slow Twitch (ST) Fast Twitch (FT) • Athletes Psyche “Likes and Dislikes” • Multi Sport Athletes

5. Time ~ 3months Survival of the fittest!!!!!!

6. 100 mile weeks all up hill!

7. “Survival of the Fittest” • Charles Darwin “Strong Survive” • Herbert Spencer 1867 Principles of Biology • “Fittest” as in “Most fitting” or “Most Suitable” • “The one who best adapts to their environment, is the one who survives.”

8. “The one who best adapts to their training, is the one who succeeds.”

9. Adaptation

10. Super-Compensation (Hours) • Easy runs (6-8 Hrs) • Tempo/Traditional VO2 (24-30 hrs) • Short Sprints Sets (30- 40 hrs) • Extensive Anaerobic Training (36- 48 hrs) • Ex. 15-20 x 200m @ 75% with 1 min recovery • Intensive Anaerobic Training (40-60 hrs) • Ex. 3x 400m @ 90 % with 6-8 min rec. • Intensive Strength Training (48- 72 hrs)

11. K.I.S.S.

12. Competition Week

13. Speed Work • Speed Kills 30m Max sprint and VO2 max Predict PR’s with 97% accuracy • Speed Work improves the Central Nervous System (CNS) • Better Running Economy

14. CNS?

18. Scenario • Boys 4A State Champ avg. • 16:20 • Pace per 100m ~ 19.5 sec • Boys 4A State Champion Team avg. • 17:00 • Pace per 100m ~ 20.5 sec • 20.5 sec per 100m for 17 mins

19. 20.5 sec 13 sec 22 sec / 20 min 15 sec 24 sec / 30 min Power Endurance CNS / Muscular System Cardiovascular System

20. “USE BOTH PATHWAYS”

21. OH YEAH!!

22. Hill Sprints • Reps • 6-12 • Duration • 10 sec or less • Speed • As fast as possible maintaining good form • Recovery • 2-4 mins

23. Flat Sprints • Volume • 100m-600m • Distance • 10m-100m • Speed • As Fast as possible maintaining good form • Recovery • 1 min for every 10m • Ex. 20m= 2 min, 30m=3 min, ….100m =8-10min

24. Speed Workouts • 8-10 x 10m • ~1 min rec • 6-10 x 10 sec Hill Sprints (Safe) • 2-3 min rec • 8 x 20m • 2 min rec • 6-8 x 30m • 3 min rec • 5x 80m • 6-8 min

25. “Trying to find ways to make HARD WORK, ..easier” Damon Martin Adams State College

26. Tempo Runs • 17:00 5k • Standard Tempo Runs (LT) • 30min @ 6:30 20 min @ 5:50 • Segmented Tempo Runs • 3 x10min @ 6:20 2x10min @ 5:45 • Rec 1-2 min “JOG” • Progressive Tempo • 20min(First 15min @ 5:55, Last 5 min @ 10k pace) • Tempo to Anaerobic Work • 15 min @ 5:50 to 4x 300m Hill rep @ 5k effort

27. VO2 max • Jack Daniels “VDOT” Interval training • 2-5 min runs or Standard VO2 workouts • 3-4x Mile @ 5k w/ 2-3 min rec • 5-6x 1k @ 5k w/ 2 -3 min rec • 3-4x1k @ 3k w/ 3 min rec • 4-6x 800m @ 3k w/ 2:30 min rec

28. VO2 max • Don’t Worry About time Spent at VO2 • Instead Worry About “Adapting” your athletes to RACE PACE • USE Progression

29. Progression • 3x (4x400m w/ 30 sec jog rec) @ 5k pace w/ 2-3 min rec • 3x (3x600m w/ 45 sec jog rec) @ 5k pace w/ 2-3 min rec • 3x (2x800m w/ 1 min jog rec) @ 5k pace w/2-3 min rec • 5 x 1k @ 5k pace w/ 1:30 min rec

30. 20.5 sec 13 sec 22 sec / 20 min 15 sec 24 sec / 30 min Power Endurance CNS / Muscular System Cardiovascular System

31. Competition Week

32. Problems??? • Time~ 3 months • “A lot of Athletes” or “Very Few Athletes” • Athletes have different abilities • Slow Twitch (ST) Fast Twitch (FT) • Athletes Psyche “Likes and Dislikes” • Multi Sport Athletes

33. “Use different pathways to find success for each athlete!”

34. 5 Biomotor Abilities • Strength • Speed • Work Capacity (Endurance) • Flexibility • Coordination

35. “Adapt what is useful, reject what is useless, and add what is specifically your own.”

36. Davis.XC.TF@gmail.com