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    You are at:Home»Forums»Event Specific Discussion»Sprints»repost request: UF’s sprint plan

    repost request: UF’s sprint plan

    Posted In: Sprints

        • Avatar
          Participant
          tank on March 9, 2003 at 1:29 pm #8281

          i don’t remember who posted the sprint article originally, but i think it would be a great first REAL post in this forum.

          PLEASE!!!:(

        • Avatar
          Participant
          CoachKW on March 11, 2003 at 1:34 am #19069

          UNIVERSITY OF FLORIDA ATHLETIC ASSOCIATION
          MIKE HOLLOWAY
          ASSOCIATE HEAD TRACK & FIELD COACH
          UNIVERSITY OF FLORIDA
          SPRINTING
          “THE FLORIDA WAY”

          MY PLAN
          Fall Training
          Training / Competition phase
          Championship Season

          SAMPLE WORKOUTS
          SAMPLE TRAINING CYCLES
          ——————————————————————————–
          MY PLAN
          Fall Training (base period) 6 ??? 10 weeks
          Much of our time in fall training is spent conditioning the body and teaching drills that help develop proper sprint mechanics. I also try to introduce exercises that help to develop and improve the athlete???s technique, stride length and stride frequency. Circuit Training plays a big role during this phase, we do this not only to help increase that athletes fitness level, but also to help develop the proper sprint mechanics that are so vital at the end of the race.

          Training Phase
          Our emphasis here is again on developing speed and conditioning the body and the mind to hold that speed. The thing that I try to stress to my athletes is that we are preparing for our championships season, that we are working towards weekly progress and building towards an explosion at the Conference and National Meets.

          Championship Season
          The emphasis during this phase is on resting the athlete in hopes that they will have their best performances at our championship meets. I make concentrating on technique a premium during this phase, as the athlete becomes more rested, the technical side of their efforts become easier to achieve.

          Sample Workouts (100 ??? 200)

          Mon. – 5×20, 4×30, 3×40
          3×30, 3×40, 2×50, 1×60
          5×30 (2 sets)
          Tues. – 6 x 250 (35 ??? 28 @ 200) 2 min rest
          300 ??? 200 ??? 100 (39 ??? 26 ??? 13) 100 walk rest (2-3 sets) 400 walk rest
          3 x 500 (500 walk rest)
          500 ??? 400 ??? 300 ??? 200 (walk what you ran for rest)
          Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
          Run 100 (walk back 50) Run 100 (cover full lap)
          200 (30 sec rest) 200
          2 x 352 (full effort) full recovery

          The intensity and times of these runs will be determined by the target times for your athletes.
          ————————————————————————– —–
          Sample Workouts (400)
          Mon. – 5×20, 4×30, 3×40
          3×30, 3×40, 2×50, 1×60
          5×30 (2 sets)
          Tues. – 6 x 250 (34 ??? 27 @ 400) 2 min rest
          300 (45 sec rest) 300 (3 sets)
          350 (60 sec rest) 350 (3 sets)
          3 x 500 (500 walk rest)
          600 ??? 500 ??? 400 ??? 300 ??? 200 (walk what you ran for rest)
          Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
          200 (30 sec rest) 200 ??? 2 sets (full recovery between)
          250 (40 sec rest) 150 ??? 2 sets (full recovery between)
          300 (45 sec rest) 100 ??? 2 sets (full recovery between)
          2 x 352 (full effort) full recovery between
          The intensity and times of these runs will be determined by the target times for your athletes.
          400
          Sample Fall Workouts
          Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          5 x TAPE & ACCELL DRILL/5 X 20 (3 POINT STANCE) 2 SETS
          MED BALL CIRCUIT/GRASS COOLDOWN
          Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          35 MIN CIRCUIT (A)/MED BALL CIRCUIT/GRASS COOLDOWN
          Wed. ACTIVE RECOVERY
          Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          5 X 20 (3 POINT STANCE) 2 SETS/MED BALL CIRCUIT/10 DIAGONALS
          Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          5 X TAPE & ACCELL DRILLS/12 DIAGONALS
          Sat. ??? Sun. ACTIVE RECOVERY
          —
          Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          5 x TAPE & ACCELL DRILL/5 X 30 (3 POINT STANCE)
          BOX DRILLS/MED BALL CIRCUIT/10 DIAGONALS
          Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          6 X 600 (1:45 ??? 70 @ 400) 400 WALK REST
          Wed. ACTIVE RECOVERY
          Thurs. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          8 X 300 (NO TIME JUST SMOOTH & CONTROLLED WORKING ON TECHNIQUE//MED BALL CIRCUIT/GRASS COOLDOWN
          Fri. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          35 MIN CIRCUIT (C)/MED BALL CIRCUIT/12
          DIAGONALS
          Sat. ??? Sun. ACTIVE RECOVERY
          400

          Sample Training Phase

          Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          5 x TAPE & ACCELL DRILL/6 FORM STARTS ( 20m)
          4 X 40, 4 X 50, 3 X 60 (3 POINT STANCE)
          6 X 50m SINGLE LEG HOPS (3 EACH LEG)
          MED BALL CIRCUIT/GRASS COOLDOWN

          Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          500 ??? 400 ??? 300 ??? (56 400 BASE) WALK WHAT YOU RAN FOR REST
          MED BALL CIRCUIT/GRASS COOLDOWN
          Wed. ACTIVE RECOVERY
          Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          6 FORM STARTS (IN TURN)/200 (22 OR BETTER) 30 SEC ??? 200
          2 SETS ??? FULL RECOVERY BETWEEN/MED BALL CIRCUIT/
          GRASS CD
          Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          12 X 100 (14) 30 SEC REST/MED BALL CIRCUIT/GRASS CD
          Sat. ??? Sun. ACTIVE RECOVERY
          —
          Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS/
          5 x TAPE & ACCELL DRILL/6 FORM STARTS (20m)
          3 x 40, 2 x 50, 2 x 60 (3 point stance) 2 sets
          B8 x stadium hops (2 sets)/MED BALL CIRCUIT/GRASS CD
          Tues. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          3 X 600 (1:26 ??? 57 @ 400) 600 WALK REST
          MED BALL CIRCUIT/GRASS CD
          Wed. ACTIVE RECOVERY
          Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
          4 FORM STARTS/300 (33 OR BETTER) 45 SECS ??? 100 (FULL EFFORT)
          2 SETS ??? FULL RECOVERY/5 X SLJ & STJ/MED BALL CIRCUIT
          GRASS CD
          Fri. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          12 X 200 (26) 200 WALK REST/MED BALL CIRCUIT/GRASS CD
          Sat. ??? Sun. ACTIVE RECOVERY
          400

          SAMPLE COMPETITION PHASE
          Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
          4 FORM STARTS (20 m ??? TURN) 4 X 40 (BLOCKS ??? GUN ??? IN TURN)
          3 X 70, 2 X 80 (3 POINT STANCE) 4 X 50m (BOUNDING)
          Tues. LONG WU/STRETCH/DRILLS/5 X TAPE & ACCELL DRILLS
          3 X 500 (56 400 BASE) 500 WALK REST
          Wed. MEET WU/STRETCH/DRILLS/BATON DRILLS
          Thurs. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
          4 FORM STARTS (20 m ??? TURN)/300(33 OR BETTER FROM BLOCKS)
          45 SEC REST ??? 100 (FULL EFFORT) 2 SETS FULL RECOVERY
          Fri. DAY OFF (COMPLETE REST)
          Sat. PRE MEET DAY @ TRACK OR O???DOME
          Sun. 8:15 am ??? PREE MEET WU @ TRACK OR O???DOME
          AFTERNOON ??? HOME COMPETITION
          Mon. DAY OFF (COMPLETE REST)
          Tues. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
          4 FORM STARTS (20 m ??? TURN) 4 X 60, 4 X 80 (3 POINT STANCE)
          6 X HURDLE HOPS ( 33″ ??? RUN OFF)
          Wed. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
          5 X TAPE & ACCELL DRILLS/300 (37 ??? 38) 45 SEC REST 100 (12 OR BETTER) 3 SETS (FULL RECOVERY BETWEEN)
          Thurs. TRAVEL (JOG & STRETCH @ HOTEL)
          Fri. PRE MEET DAY @ FACILITY
          Sat. COMPETITION
          Sun. TRAVEL (COMPLETE REST)
          😀

        • Avatar
          Participant
          tank on March 11, 2003 at 1:57 pm #19070

          big ups DIII. thanks a bunch

        • Avatar
          Participant
          CoachKW on March 12, 2003 at 12:27 am #19071

          But I must defer to my man JJ who was the original poster. I merely copied it to my hard drive and did the mark and paste thing.

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