Father’s Day


I will like to give my late Grandfather some credit for teaching me things beyond a track drill, an exercise, or even a discussion about training at all. I was cleaning out some 3 Ring Binders, the same black ones he kept countless research articles on everything he found interesting and I found an old horse respiration when running article that made me smile. The purity of science and engineering. My grandfather was best teacher I have ever had and I miss him every time I fix an electronic device, highlight a printed journal article, or review the data of workouts. I will write more about what changes I made over 13 years as I kept the workouts and it was interesting to see the changes in training I have made that evolved the program. I am doing much better with frustrations as the man would spend multiple hours every night, night after night after night, to make sure math and science were up to par. I didn’t care that much for those subjects during HS because I didn’t see the benefit. I thought I was going to be working at Marvel Comics or designing videogame, who needs chemistry?

Using a model similar to the one attached in the blog discussion thread, the program evolved from simply taking USATF/Vertical Integration and each year making changes based on what I saw. I kept the same principals of training and pedagogy, but I refined the application. Like many, I took a system that covered the bases to ensure I didn’t put all my eggs in one basket. Here is the changes I have made over the last decade or so with ones I felt had the highest impact.

1997-Made sure I adjusted volumes to what I saw and used HR monitor

1998-Added Olympic Lifts and more single leg exercises did foam rolling after training

1999- Changed Core Program to include more circuits for volume

2000- Replaced the FMS, added in monitoring program, tripled circuit volume

2001- Periodized Tempo of lifts and added more fly sprints reduced balance to single leg squats

2002- Took out deadlifts for sprinters and added clean pulls

2003- Increased volume of plyometrics severely and added gymnastic work

2004- Added GSBB and got back to basic lifts

2005- Refined Hurdle Mobility and decreased lifting volumes and exercises

2006- Refined Pool workouts and increased supplementation

2007- Changed running volumes and added more alternate means

2008- Added U running and a few drills

2009- Changed GSBB sequence and cut sled run distances

2010-Added more grass runs and decreased intensities and used more HRV (heart rate variability)

2011- Plan to increase running percentage and increase volume and more HRV

Carl Valle

Carl Valle

Track & Field Coach
Carl is an expert coach who has produced champions in swimming, track and numerous other sports. He is one of the foremost experts in the fields of nutrition and restoration.
Carl Valle

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