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    You are at:Home»Ryan Banta's Blog»Respect for the mind of Master Coach

    Respect for the mind of Master Coach

    4
    By Ryan Banta on January 14, 2012 Ryan Banta's Blog

    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

    gary winckler warmup
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