Gary Winckler of Illinois

    Posted In: Sprints

        • Participant
          hscoach on December 11, 2006 at 3:39 am #12523

          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

        • Participant
          utfootball4 on December 11, 2006 at 5:17 am #60693

          i hate when coaches say sprint tech, what tha hell does that suppose to mean? i think his spp setup may be too much for some high school runners, speed on mon, spe end on tue and speed on thur and race on sat?

        • Participant
          Daniel Andrews on December 11, 2006 at 5:19 am #60694

          you work some technical aspect of the sprint.  You have breathing with In's and Out's, you have acceleration mechanics, you have maximum speed mechanics, etc…

        • Participant
          utfootball4 on December 11, 2006 at 5:24 am #60695

          you work some technical aspect of the sprint.  You have breathing with In's and Out's, you have acceleration mechanics, you have maximum speed mechanics, etc…

          how can u work mech without going at pretty high speeds, i never get how coaches can work tech at 1/2 speed etc.

        • Participant
          hscoach on December 11, 2006 at 5:38 am #60696

          i don't think winckler was advocating 1/2 speed technical training.

        • Participant
          Daniel Andrews on December 11, 2006 at 5:41 am #60697

          You work on awareness in the A and B marches (this is all lead leg).  You can work on how angles feel in acceleration by changing the load on the runner which reduces speed.  You work on in's and out's for relaxation, same with sprint-float-sprint.  You also increase the speed and distance the A and B drills are performed.  You use a video camera in session as well.  There are any number of ways to do this, it's also session that can be of heavy cueing specific aspects of sprinting done at full speed.

        • Participant
          Daniel Andrews on December 11, 2006 at 5:43 am #60698

          i don't think winckler was advocating 1/2 speed technical training.

          I don't think he was either.  I actually had a chance to talk to him this XC season at the Regional and Sectional meets, because his HS team ran at them.  He's a classy guy.

        • Participant
          utfootball4 on December 11, 2006 at 5:43 am #60699

          You work on awareness in the A and B marches (this is all lead leg).  You can work on how angles feel in acceleration by changing the load on the runner which reduces speed.  You work on in's and out's for relaxation, same with sprint-float-sprint.  You also increase the speed and distance the A and B drills are performed.  You use a video camera in session as well.  There are any number of ways to do this, it's also session that can be of heavy cueing specific aspects of sprinting done at full speed.

          so what if u have a athlete who trains alone?

        • Participant
          utfootball4 on December 11, 2006 at 5:45 am #60700

          [quote author="hscoach" date="1165795746"]
          i don't think winckler was advocating 1/2 speed technical training.

          I don't think he was either.   I actually had a chance to talk to him this XC season at the Regional and Sectional meets, because his HS team ran at them.  He's a classy guy.
          [/quote]

          never said he was, i know of coaches who do-thats all.

        • Participant
          Daniel Andrews on December 11, 2006 at 5:50 am #60701

          Sometimes there is no way around 1/2 speed or slower work, especially with those with very poor mechanics, even then the slower speed is not so much off of their full speed.  The movement patterns have to be learned in some cases, not just adjusted.

        • Keymaster
          Mike Young on December 19, 2006 at 11:04 am #60702

          [quote author="hscoach" date="1165795746"]
          i don't think winckler was advocating 1/2 speed technical training.

          I don't think he was either.  I actually had a chance to talk to him this XC season at the Regional and Sectional meets, because his HS team ran at them.  He's a classy guy.
          [/quote]Winckler doesn't have a HS team….he coaches in college.

          He frequently has pairings that at first glance appear to be excessive or nonsensical but I can assure you Gary is VERY systematic in his planning of training and does everything for a reason and in appropriate volumes, intensities for his athletes. For instance, he might put 3 hard days back to back to 'go deeper' in to a training theme or to prepare an athlete for championship meets where high-level multiple day performances are necessary.

          ELITETRACK Founder

        • Participant
          utfootball4 on December 19, 2006 at 11:20 am #60703

          [quote author="danimal9" date="1165796016"]
          [quote author="hscoach" date="1165795746"]
          i don't think winckler was advocating 1/2 speed technical training.

          I don't think he was either.   I actually had a chance to talk to him this XC season at the Regional and Sectional meets, because his HS team ran at them.  He's a classy guy.
          [/quote]Winckler doesn't have a HS team….he coaches in college.

          He frequently has pairings that at first glance appear to be excessive or nonsensical but I can assure you Gary is VERY systematic in his planning of training and does everything for a reason and in appropriate volumes, intensities for his athletes. For instance, he might put 3 hard days back to back to 'go deeper' in to a training theme or to prepare an athlete for championship meets where high-level multiple day performances are necessary.
          [/quote]

          i think Cf talks about how gary stole some of his workouts, bc one yr all of his runners crashed bc he was decreasing the training distance and volume at the sametime, so he ask cf for some assist then later went on and won national champ men and womens.

        • Keymaster
          Mike Young on December 19, 2006 at 11:26 am #60704

          Yeah I've heard that. I think he actually says it on one of his DVDs. While this may be the case (I've never asked Gary) their training programs are not identical by any means. Gary's weight workouts and his sequencing of workouts is very different than anything CF would ever do.

          ELITETRACK Founder

        • Participant
          utfootball4 on December 19, 2006 at 11:30 am #60705

          Yeah I've heard that. I think he actually says it on one of his DVDs. While this may be the case (I've never asked Gary) their training programs are not identical by any means. Gary's weight workouts and his sequencing of workouts is very different than anything CF would ever do.

          yep it was in his vancouver dvd. how diff are those weight workouts?

        • Keymaster
          Mike Young on December 19, 2006 at 11:34 am #60706

          Gary has a very heavy emphasis on OLs and often does VERY low volume sessions (5 x 2 snatch….that's it). These would obviously be in-season but still kinda unique.

          ELITETRACK Founder

        • Participant
          utfootball4 on December 19, 2006 at 11:35 am #60707

          Gary has a very heavy emphasis on OLs and often does VERY low volume sessions (5 x 2 snatch….that's it). These would obviously be in-season but still kinda unique.

          sounds like something that cf would do inseason just to stimulate

        • Keymaster
          Mike Young on December 19, 2006 at 11:38 am #60708

          Yeah, in that vain your're right but the loads are less and less squatting and benching is performed.

          ELITETRACK Founder

        • Participant
          coachformerlyknownas on December 19, 2006 at 7:49 pm #60709

          A question:
          Who is the most successful coach in N. America… that hasnt been accused of using, copied, "stealing?" cf's theory?

        • Participant
          coachformerlyknownas on December 19, 2006 at 7:50 pm #60710

          …or from a different angle…
          when does the copyright run out on a concept?

        • Participant
          utfootball4 on December 19, 2006 at 8:07 pm #60711

          …or from a different angle…
          when does the copyright run out on a concept?

          yeh u dont copyright then take full credit then try and go to canada and teach other coaches. lol. thats wild

        • Participant
          lumberjack on December 19, 2006 at 10:17 pm #60712

          A question:
          Who is the most successful coach in N. America… that hasnt been accused of using, copied, "stealing?" cf's theory?

          Does anyone else see a common pattern here?

        • Participant
          Daniel Andrews on December 20, 2006 at 8:12 am #60713

          [quote author="danimal9" date="1165796016"]
          [quote author="hscoach" date="1165795746"]
          i don't think winckler was advocating 1/2 speed technical training.

          I don't think he was either.  I actually had a chance to talk to him this XC season at the Regional and Sectional meets, because his HS team ran at them.  He's a classy guy.
          [/quote]Winckler doesn't have a HS team….he coaches in college.

          He frequently has pairings that at first glance appear to be excessive or nonsensical but I can assure you Gary is VERY systematic in his planning of training and does everything for a reason and in appropriate volumes, intensities for his athletes. For instance, he might put 3 hard days back to back to 'go deeper' in to a training theme or to prepare an athlete for championship meets where high-level multiple day performances are necessary.
          [/quote]

          Yeah my bad on this one, I was referring to Gary Wienke, the guy who trained mainly mid's over at U of I on the Men's Side.  My Dyslexia is killing me.

        • Keymaster
          Mike Young on December 20, 2006 at 8:44 am #60714

          A question:
          Who is the most successful coach in N. America… that hasnt been accused of using, copied, "stealing?" cf's theory?

          I think that would be Edward Burnside of East Sheboigan Middle School who once coached a girl to 14.1s in the 100m dash.

          Let me know if I'm right…

          ELITETRACK Founder

        • Participant
          utfootball4 on December 20, 2006 at 8:49 am #60715

          [quote author="coachformerlyknownas..." date="1166537983"]
          A question:
          Who is the most successful coach in N. America… that hasnt been accused of using, copied, "stealing?" cf's theory?

          I think that would be Edward Burnside of East Sheboigan Middle School who once coached a girl to 14.1s in the 100m dash.

          Let me know if I'm right…
          [/quote]

          im lost, whats his point

        • Participant
          coachformerlyknownas on December 20, 2006 at 10:02 am #60716

          I'm with you UT.
          Some people shouldn't tread in areas they aren't qualified
          You see Mr Wizard tried to crack a funny…

          Little does he know that "Fast Eddie" Burnside, is a highly respected coach.
          Well read (all the DC editions of "The Flash")

          He (Mr Wizard) should stick with his omnipotent expertise in matters of the board, HP, science, and things of true value and leave me what little territory I can hold down (levity)

        • Keymaster
          Mike Young on December 22, 2006 at 5:18 am #60717

          I'm with you UT.
          Some people shouldn't tread in areas they aren't qualified
          You see Mr Wizard tried to crack a funny…

          Little does he know that "Fast Eddie" Burnside, is a highly respected coach.
          Well read (all the DC editions of "The Flash")

          He (Mr Wizard) should stick with his omnipotent expertise in matters of the board, HP, science, and things of true value and leave me what little territory I can hold down (levity)

          :splat: :splat: :splat:

          ELITETRACK Founder

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