repost request: UF’s sprint plan

Posted In: Sprints

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        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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