Years ago I got to meet Gary Winckler a genius planner and coach. One of those few people in our profession that understand the world of the coach and the sports scientist. Winkler has influenced me each year as I revisit some of his training Modules. Gary also is a man of many talents making saddles and computer programs. Today his programing talent is seen in the software called Training Design pro. Below I enclosed a sample of these modules as they could be used for a workout. Enjoy and look up Training Design Pro.
WarmUp: Continuous
800 800m jog on grass
4 50 Fast jog and turnaround
4 50 Jog with arm swings…crossovers, overhead scissors
2 50 Skip with large arm circles
2 50 Jog and bend down to touch toes each 10m
2 50 Jog and lunge with scoop each 10m
2 50 Jog doing cross steps with arms crossing
2 50 Jog doing tripling as you go
2 50 Jog with low skipping
2 50 Jog doing 4 A-skips on spot each 10m front and side
2 50 Jog doing 4 B-skips on spot each 10m
2 50 Jog doing butt kicks
2 50 Single A-Run on tripling rhythm (L & R)
Dynamics…
• Neck rotations
• Trunk rotations
• Eagles
• Hurdle Rollovers
• Dynamic Gastroc-Soleus
Statics….
• Closed Chain Hamstring
• Closed Chain Psoas
• Open Chain Hip-Piriformis-Glut
• Supine Piriformis-Gluts-Quad Femoris
• Kneeling Psoas-Adductor-Glut-Hamstring
• Kneeling Illiopsoas
40 Chinnies
40 Lunges
2 30 A-Runs progressing into acceleration
2 30 Straight Leg Bounds into acceleration
8 10 Rolling start into acceleration
ACCELERATION VARIANTS WTBELT
2 40 Drive 5 w/wt. belt + StepOver/Hit
2 40 Drive 5 + StepOver/Hit
2 40 Drive 10 w/wt. belt + StepOver/Hit
2 40 Drive 10 + StepOver/Hit
2 40 Drive 12 w/wt. belt + StepOver/Hit
2 40 Drive 12 + StepOver/Hit
CIRCUIT E4
3 • 60 LOW LEVEL BICYCLE
3 20 • LUNGES
3 100 • MB PASS W/A-SKIP
3 15 • LEG TOSS
3 200 • RUN
3 50 • BW SQUATS
3 15 • V-UPS
3 12 • 6 COUNT BURPEES
3 15 • MB SITUPS
3 10 • JUMP LUNGE W/ BOUNCE
3 • 60 MB CHEST PASS
3 20 • CRUNCHES W/TWIST
3 15 • PUSHUPS
3 50 • A-MARCH W/MB
3 • OVER-UNDER RELAY
3 12 • L-OVERS
3 800 • RUN