repost request: UF’s sprint plan

Posted In: Sprints

  • Avatar
    Participant
    tank on #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 #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 â?? 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 athleteâ??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 â?? 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 â?? 28 @ 200) 2 min rest
    300 â?? 200 â?? 100 (39 â?? 26 â?? 13) 100 walk rest (2-3 sets) 400 walk rest
    3 x 500 (500 walk rest)
    500 â?? 400 â?? 300 â?? 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 â?? 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 â?? 500 â?? 400 â?? 300 â?? 200 (walk what you ran for rest)
    Thurs. – 4 x 100 (25 sec rest) 2 sets (full recovery between)
    200 (30 sec rest) 200 â?? 2 sets (full recovery between)
    250 (40 sec rest) 150 â?? 2 sets (full recovery between)
    300 (45 sec rest) 100 â?? 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. â?? 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 â?? 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. â?? 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 â?? 400 â?? 300 â?? (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 â?? 200
    2 SETS â?? 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. â?? 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 â?? 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 â?? 100 (FULL EFFORT)
    2 SETS â?? 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. â?? Sun. ACTIVE RECOVERY
    400

    SAMPLE COMPETITION PHASE
    Mon. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
    4 FORM STARTS (20 m â?? TURN) 4 X 40 (BLOCKS â?? GUN â?? 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 â?? TURN)/300(33 OR BETTER FROM BLOCKS)
    45 SEC REST â?? 100 (FULL EFFORT) 2 SETS FULL RECOVERY
    Fri. DAY OFF (COMPLETE REST)
    Sat. PRE MEET DAY @ TRACK OR Oâ??DOME
    Sun. 8:15 am â?? PREE MEET WU @ TRACK OR Oâ??DOME
    AFTERNOON â?? HOME COMPETITION
    Mon. DAY OFF (COMPLETE REST)
    Tues. SHORT WU/STRETCH/DRILLS/MOBILITY DRILLS
    4 FORM STARTS (20 m â?? TURN) 4 X 60, 4 X 80 (3 POINT STANCE)
    6 X HURDLE HOPS ( 33″ â?? RUN OFF)
    Wed. LONG WU/HURDLE DRILLS/STRETCH/DRILLS
    5 X TAPE & ACCELL DRILLS/300 (37 â?? 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 #19070

    big ups DIII. thanks a bunch

    Avatar
    Participant
    CoachKW on #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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