Transforming Smoot Carter: Day 1


Baton Rouge, LA- Smoot’s flight arrived in to N.O. this morning and after a quick look around the town that made Fat Tuesday famous, we headed back to Baton Rouge. After settling in, we headed out to the track for some training and testing. I took Smoot through my warmup protocol and then ran him through a couple more tests. Because of some equipment limitations in the testing that was done earlier in the week,we weren’t able to test maximal velocity sprint ability. As such the first thing we tested was Smoot’s top end speed which despite relatively poor sprinting mechanics isn’t too bad. After the quick testing session I had Smoot cool down so we could prepare for the following day where the real training would begin. Here’s today’s session:

  1. Short Warmup B
  2. Dynamic Flexibility: Cole (10x)
  3. Sprint Development: Pai Mei (2 x 30m)
  4. 4 x 50m buildups
  5. Test:
    1. 30m acceleration (2 trials)
    2. 30m flying sprint (3 trials)
  6. Cooldown: 400m skip/jog
  7. Soft Tissue Therapy with an emphasis on lumbo-pelvic-hip mobility

We had some issues with the touch pad I use to start the timing for the 30m and we didn’t get decent results so they were basically just used as warmups his flying 30s. He ran his first flying 30m in 3.52s and improved to 3.47s on his second. While these times aren’t blazing, Smoot’s combination of excellent limb speed and sub-par sprinting mechanics make them very encouraging.

Mike Young

Mike Young

Founder of ELITETRACK at Athletic Lab
Mike has a BS in Exercise Physiology from Ohio University, an MSS in Coaching Science from Ohio University & a PhD in Biomechanics from LSU. Additionally, he has been recognized as a Certified Strength & Conditioning Specialist (CSCS) from the National Strength & Conditioning Association, a Level 3 coach by USA Track & Field, a Level 2 coach by USA Weightlifting.
Mike Young


📈Owner @AthleticLab 🏆Perf Dir @theNCCourage ⚽️Fit Coach @NorthCarolinaFC ➡️Proformance 📚Keynote Speaker & Author 📊Sport Science & Research🏃🏾‍♂️T&F 💪🏼S&C 🏋🏽‍♂️WL
Mike Young
Mike Young