I heard Coach Winckler speak at the Iowa Clinic on Friday and Saturday. One of his topics was "Sprint Training/Planning for the High School Season". I thought it was very informative. Here is what i remember ….
Address the following biomotor abilities throughout the season: speed, power, strength, endurance, mobility and coordination.
He favors mulit-joint movements over 'part' exercises. (against drills that focus just on lead leg)
Training units in session should be compatibile, with some common theme. Don't confuse the body.
GPP in high school may be the athlete's participation in a winter sport.
GPP is when you start putting the "hay in the barn". (I think i heard that two or three times this weekend.) GPP is crucial and it prepares the body for more specific training. Goals of GPP … improve gs, endurance and mobility.
Sample GPP Week
m-circuits and mobility
t-sprint tech, weights
w-interval training
r-repeat tuesday
f-repeat monday
SPP in the high school season would be March 1 (or whenver you start the outdoor season) anhd it runs through the first couple meets (early April?). Devlop specific speed, strength and endurance while maintaing mobility. Use first couple meets as training. Too many meets early in the season may prevent athlete's from developing a proper base of training.
Sample SPP Week
m-sprint tech, starts, weights, mobility
t-spec. end., gs
w-tempo, gs
r-tech, speed, weights, mobility
f- warm up
sat-meet
sun- warm up
Competition in the high school season is the last half of the schedule. Meets can be used as intense training days in this period. A taper will last about 10 days for a well conditioned high school athlete. Continue to lift but drop reps and sets considerably.
Sample Competition Week
m-tech, starts, weights, mobility
t-spec endurance or meet
w-tempo, gs
r-tech, weights, mobility
f- wu
sat-meet
sun-warm up