Respect for the mind of Master Coach

4

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

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