[Skinnykid1021]

Skinnykid1021 on March 22, 2013 at 10:12 pm #18768

Hello,

I developed this plan for high school athletes that come in at all ability levels so in some ways it is a cookie cutter program, but I would just like some feedback on this. Am I setting up my athletes to suceed? or fail? I started off very general to get them in realitivley decent shape because some of them do nothing over the winter. Here is the first couple weeks… Enjoy ( P.S. I dont care who sees this I am here to help and to be helped. )

Week 1: Lifting 3 Days
Monday March 4th 2013 Day 1: Tempo day Traditional Seagrave Warm up w/ Sprint Drills 3x500m in 1:36 Men 1:45 Women 4:15 Rest. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, Across the body toss, Forward toss, Backward overhead toss. Lift Day 1

Tuesday March 5th 2013 Day 2: Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, and Leg swings). Sprint Workout: 3 sets of 4 x 20 meter Hill sprints with a medium to light grade just outside of the high school. Plyos: Box Jumps 20-25inches 3×4, Star Jumps 3×5. Lift Day 2

Wednesday March 6th 2013 Day 3: Tempo day (Intensive) Traditional Seagrave warm up w/ Sprint drills Tempo Workout: 2x4x200m 2:30 Rest between Reps 4 min between sets (36 seconds 41 seconds female) ( Higher Intensity Reps will create a large oxygen debt that increases metabolic rate and conditioning better than long tempo.)

Thursday March 8th 2013 Day 4: Speed day Specialized Warm up 2 Laps Of Stride the Straights, walk the curves ( no jogging). Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: 10 of Each Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Leg swings, and Light Skips). Standing Long Jump Test Each Athlete Gets 2 Jumps: ( Record each athletes distance on a piece of paper, this will tell me how they are responding to the training each week.) Sprint Workout: 3 sets of 4 x 20 meter Hill sprints with a medium to light grade just outside of the high school.

Friday March 9th 2013 Day 5: Tempo Extensive Traditional Seagrave warm up w/ Sprint drills Tempo Workout: 4x300m 48-51 Males 3:30 recovery Seconds 57-60 Females. Lift Day 3 Training Room.

Monday March 11th 2013 Extensive Tempo day: Traditional Seagrave Warm up w/ Sprint Drills 3x500m in 1:35 Men 1:44 Women. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Lift ( Circuit Training)

Tuesday March 12th 2013 Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, and Leg swings). Sprint Workout: 3 sets of 4 x 30 meter Hill sprints with a medium to light grade just outside of the high school. Plyos: Box Jumps 20-25inches 3×4 2 mins. rest between sets, Star Jumps 3×5 Lift Day 2

Wednesday March 13th 2013 Extensive Tempo day: Traditional Seagrave Warm up w/ Sprint Drills
Tempo Workout: 2x3x200 (34 Boys, 40 seconds female) 2:15 Rest between reps (2:30 last week) 4 mins between sets

Thursday March 14th 2013 Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Standing Long Jump Test: Same as last week I am testing their response to training loads. 3 sets of 4 x 30 meter Hill sprints with a medium to light grade just outside of the high school.

Friday March 15th 2013 Extensive Tempo day : 7x150m 25-26 Males 28-30 Females 2:10 recovery Seconds Males 57-60 Females. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Lift Day 3

[Skinnykid1021]

Skinnykid1021 on March 22, 2013 at 10:15 pm #119642

Week 3 Lifting 2 Days

Monday March 18th 2013 Day 1 Week 3: Extensive tempo Traditional Seagrave Warm up w/ Sprint Drills Workout: 8x120m (19-20 men 23-24 women) 2:15 min recovery 2 Sets of Medball Throws: Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers.

Tuesday March 19th 2013 Day 2 Week 3: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Sprinting Workout: 3 x (20m,20m,30m,30m) 2mins between rep 3:30 between set. (2×8 Star Jumps and Box Jumps 25-30 inches)
Lifting Day 1

Wednesday March 20th 2013 Day 3 Week 3: Extensive Tempo day Traditional Seagrave Warm up w/ Sprint Drills. Workout: 2x3x200m (33 males 38 females) 2:30 rest between reps 4 mins between sets. Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers.

Thursday March 21st 2013 Day 4 Week 3: Traditional Seagrave Warm up w/ Sprint Drills. Standing Long Jump Test
Sprinting Workout: 3 x (20m,20m,30m,30m) 2mins between rep 3:30 between set. (2×8 Star Jumps and Box Jumps 25-30 inches)
Lifting Day 2

Friday March 22nd 2013 Day 5 Week 3: Traditional Seagrave Warm up w/ Sprint Drills. Pre-Meet Preperation 3x75m builds Block Starts 1x (10,10,20) Hand Off Practice if relays.

Specialized Preparation Phase

Week 1 Lifting 2 Days

Monday March 25th 2013 Day 1 Week 4: Traditional Seagrave Sprints drills Intensive tempo day Workout: Sprinters 8×100’s 2:15 Rest 14.5-15 Males Females: 17-19 Quarters: 6×200 33 seconds males 38 females 2:30 rest Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers. Lifting Day 1

Tuesday March 26th 2013 Day 2 Week 4: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Sprinting Workout: 2 x( 30,30,40,20) 240m Total Volume 2:30 rest between reps 4 mins between sets Block Accels Hills: 2x3x30m 180meters Total Volume 2 mins between rep 4 mins between reps. Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets. Lifting Day 2

Wednesday March 27th 2013 Day 3 Week 4: Traditional Seagrave/w Sprints Drills Extensive tempo Sprinters Workout: 2x4x200 32.5 Seconds Males 36-37 Females 2:15 Rest between reps 3:30 between sets. Medball Throws: Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss.

Thursday March 28th 2013 Day 4 Week 4: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. NO HURDLE DRILLS TODAY. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings)Standing Long Jump Test before the Sprinting Workout Sprinting Workout: Flat Ground Accels from a Standing Position 3x ( 60, 50,40) 450m Total Volume 3:00 Rest Between Rep 4:00 between Set. Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets.

Friday March 29th 2013 Day 5 Week 4: Traditional Seagrave/w Sprints Drills Tempo Sprinters Workout: 2x (100,100,200,100,100) 1:15 Rest 100’s= 14.5-15.5 Males 16.5-18.5 seconds Females 200’s= 32 seconds Males 35 seconds Females Quarters: 2x (100,200,300,100) Using the Same Values for the 100 and 200 as sprinters 300’s 49-50 Males 57-58 Females.
Yoga Stretching: Lifting Day 3

[Skinnykid1021]

Skinnykid1021 on March 22, 2013 at 10:18 pm #119643

Week 2 SPP Lifting One day

Monday April 1st 2013 Day 1 Week 5: Traditional Seagrave Sprints drills tempo day Workout: Sprinters 8×100’s 1:30 Males:14.5-15.5 Females: 16.5-17.5 Quarters: 6×200 32.5-33.5 seconds males 36.5-38.5 females 2:30 rest Core training: Swiss ball [ 1 set of 8 for each with a cadence of 4 seconds in and 4 seconds out] ( Knee to Chest, Side to Side both sides, Leg Curl) Chin up Bar[ 2 sets of 5 ] : Knees to Chest, Wind shield wipers. Lifting Day 1

Tuesday April 2nd 2013 Day 2 Week 5: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. NO HURDLE MOBILITY Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Sprinting Workout: 2 x( 30,30,40,20) 240m Total Volume 2:30 rest between reps 4 mins between sets Block Start Accels 400 Runners Start on a Curve Depth Drop Medball Throw To Sprint: Athletes stand on a chair on the start line with a 5-8 pound med ball. They then perform a depth drop, and when they land they immediately Chest Pass it ahead of them selves with two hands and sprint 30meters. 4X30m 2:00 min between Reps 120meters total Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets.

Wednesday April 3rd 2013 Day 3 Week 5: Traditional Seagrave/w Sprints Drills Extensive tempo Sprinters Workout: 2x3x200 31 Seconds Males 35 Females 2:30 Rest between reps 3:30 between sets. Medball Throws: Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss.

Thursday April 4th 2013 Day 4 Week 5: Speed day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. NO HURDLE DRILLS TODAY. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings)Standing Long Jump Test before the Sprinting Workout Sprinting Workout: Flat Ground Accels from a crouched Position 3x ( 60, 50,30) 420m Total Volume 3:00 Rest Between Rep 4:00 between Set. If on a relay team the relay team will do two sets of the Sprinting and then do hand offs.

Lifting Day 2 Plyos: Skips for height 2×8 1:30 Rest between Sets. Skips for distance 2×8 1:30 Rest between sets.

Friday April 5th 2013 Day 5 Week 5: Traditional Seagrave Warm up w/ Sprint Drills. Pre-Meet Preperation 3x75m builds Block Starts 1x (10,10,20) Hand Off Practice if relays.