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Summer Training Ideas for Sprints, Hurdles & Jumps Part II

Summer Training Ideas for Sprints & Hurdles & Jumps Part II “Summer, summer, summertime… Time to sit back and unwind” Related Article: Summer Training Ideas for Sprints, Hurdles & Jumps Part I A longer season is a successful season… Each championship meet your athletes attend has the potential to be a qualifier for the next. Some athletes survive and advance while others start their summer early, which means a longer break. I have athletes that end their season when finals have ended and others that stick around for quite a bit more time. For this reason, I seem to think the first phase of my training theory for the summer is simple: Stay active Do things you enjoy that are NOT track & field related (i.e….

Periodizing Special Endurance 2 Sessions: Middle Distance

Periodizing Special Endurance 2 Sessions: Middle Distance Multilateral training done in planned balance is the general theme of modern middle distance training.  Much has been learned over the past couple of decades about the value of concurrently training all five of the primary physical components to achieve a better runner.  Sport scientists working with sizeable experimental samples of distance runners and sprinters have done a remarkable job of testing the hypotheses associated with the primary physical component characteristics relating to human running performance.  Training theorists applying accepted scientific principles have given middle distance coaches an outstanding roadmap for setting up training plans specifically emphasizing speed and strength.  In addition to recent gains pure scientific knowledge, speed-related terminology has been standardized so that coaches can communicate…

Endurance as a Primary Physical Component in Cross Country

Endurance as a Primary Physical Component in Cross Country It can be said that a high level of endurance is the most important of the five primary physical components found in a cross country runner.  The danger in making such a statement is that it may diminish the importance of the other four: speed, strength, flexibility and coordination in setting up the training plan of that runner.  A planned balance training scheme addresses all five of the primary physical components, but it scales the importance of each to the specific demands of the athletic activity.  [/img_text_aside] Endurance is worked on and developed most often in a cross country runner, while the other four are developed to a lesser degree over time. However, a player in…

‘Off Season’ Summer Sale- Massive Savings

  Our ‘Off Season’ Summer Sale will begin on Monday, July 11 and will run through Sunday, July 17. Here’s how it works: From MONDAY 7/11 – SUNDAY  7/17, every Complete Track and Field program is on sale for 25% off when you use coupon code: CTFSUMMER.  HOWEVER: Each day of the sale we will be highlighting a specific event group/category where you can get up to 50% off our most popular individual programs and program bundles ON THAT DAY ONLY. For example, all Middle Distance programs will be 25% off all week. But, on 7/11, all Middle Distance programs will be 40-50% off for that day only. On 7/12, sale prices go back to 25%. If you’re in the market for programs addressing 600m – 1600m,…

How to Run the 200m Race

The 200 meter sprint is the Rodney Dangerfield of the sprint events. It gets no respect. When we commonly think of the sprint events, the 100 meter dash gets all the glory and the 400 meter dash gets all the respect. That leaves the middle child, the 200, left out in the cold. As an athlete whose primary event was the 200 at the collegiate level I’ve developed a certain affinity for running and coaching the event. While I’ve arguably had the most coaching success at 400 meters (and, where I’m from – the 300) I still love the Deuce best of all. In this article I’m going to break this event down so that your athletes can find greater success in the event. Because…

Do the Squat and Deadlift Improve Sprinting Speed? [Part I]

  Do the squat and deadlift improve sprinting speed? Since I first entered into the speed training realm, there has always been some degree of debate amongst many professionals concerning whether or not the squat and or deadlift was necessary for increasing human running speed.  In this article we will explore several studies and sub-topics and find out whether or not this type of exercise is indeed essential for a sprinter or athlete.  Before I go on though, I want to be clear that I’m not advocating either of these 2 specific exercises as the be all end all to speed training, as there are several other elements that need to be a part of an athlete’s program in order to yield maximal benefit from…

Calories as Energy Currency for Middle Distance Runners

The concept of calories in food is everywhere.  Visit any bookstore and the section of the building that contains books on dieting and calories is among the largest you will find.  It seems so simple: eat fewer calories then one uses each day and body weight will be lost.  Consume more calories then is used each day and body weight will be gained.  Calories are scientific units of measurement that are used both in energy intake and energy expenditure by animals.  But, what really are the calories importance to a middle distance runner and their training and racing?  The everyday use of the term calories is a means to indicate potential energy in the foods that are available for consumption.  In actuality, foods are measured…

Flexibility as a Primary Physical Component

There are five primary physical components that are targeted for improvement during physical training.  The degree of emphasis placed on each of the five components of strength, speed, flexibility, coordination, and endurance is sport specific.  All must be addressed for any athlete to improve performance capacity.  In cross country running, the component of endurance is by far the most targeted area of training with the other four to a lesser degree.  Flexibility improvement is sought by many cross country runners as a means for performance enhancement.  Current research has indicated that some areas of flexibility training are better than others in training endurance runners.  What are the modalities of flexibility training that cross country runners should be concerned with? The conventional definition of flexibility is…

Age Appropriate Distance Training

One of the most important reminders for those coaches involved in training young distance and middle distance runners is they are not simply miniature adults. Not only are the bodies smaller, the mind less experienced, the systems of the body not at full development, but also training has far different effects and considerations as compared to adults. Success in distance running at any age requires high levels of energy system and muscular fitness, technical skills and motivation. For runners young and old, training to develop these qualities can be very demanding. Distance running can place extraordinary requirements on the young athlete’s body and mind. Understanding growth and development issues as well as the demands of aerobic and anaerobic training is crucial to training youngsters. Unfortunately,…

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