“Discover a Real World Approach to Sprints Program Design Guaranteed to Improve Practice Efficiency and Skill Development ...While Cutting Prep Time In Half”
If you routinely second guess the details of your practices, press play for answers to the questions you may not even know you should be asking…
What if there was a workout planning approach that, once learned, could transform your ability to consistently create the ideal workout for every day of the season. That could radically make over the degree of certainty you feel about planning and progressing the fundamental components defining the quality of your sprints program:
Your specific choices about practice activities, volumes, intensities, and densities.
Well, I’ve got it.
And you can have it too.
Here's the thing...
If you don't know exactly what to do at tomorrow's practice, you're doing something wrong.
If you routinely find yourself staring blankly at your computer screen because you're overwhelmed with questions like 'How fast?', 'How far?', 'How many?', 'How much rest?', etc., then keep reading.
Because once you're armed with these strategies, you’ll always know the best workout or activity to do next and how to adjust on the fly when practice doesn't go according to plan.
And how often does practice go down the way you wrote it?
The eternal question of 'What's the right workout to do tomorrow?' immediately disappears and the answers become clear.
Consistently successful coaches understand how to categorize the seemingly endless array of training options into a handful of high impact categories. Think of the 80/20 Rule. 20% of activities lead to 80% of the results.
Not only will you run more efficient practices, you’ll understand exactly which activities enhance the overall training effect, and how they feed off each other during individual practices, as well as training weeks and months.
When kids start popping off personal bests left and right, you start getting excited for those sun up to sun down Saturday meets because kids are coming home with hardware.
And that’s what this message is about …ensuring you and your sprinters go to every meet expecting to run fast.
Not just hoping to.
"Who is this guy and what's with the bold claims?"
I’ve been coaching high school sprinters since I finished competing at the University of Connecticut back in 2000.
Add that experience to all the content I’ve created and major conferences I’ve spoken at (and attended), I’ve made a career out of helping other coaches not only achieve similar results, but far and away surpass the very best of my own coaching accomplishments.
The reason I’ve been successful is no mysterious secret. And I didn’t invent anything I know.
I’ve simply learned how to filter out the gimmicks, understand the reality of my environment, and "steal" as much as possible from smarter coaches.
This allows me to (mostly) put my personal coaching opinions, preferences, and biases to the side in favor of what actually works, not what I want to work.
I've built my program around maximizing simplicity. Focusing my attention and decisions on the 20% of training factors that lead to 80% of improvement and consistency on the track.
Coach, I have no other choice.
While I’ve coached sprinters to multiple State Championships in two different states (MA & RI), an All Time State Record (MA girls 4x100 in 2009), and dozens of school and meet records, none of it came easy.
I didn’t do it with numbers. Now in my fourth program, all the schools have had between 700-1100 kids. They’ve all been ..suburban.. schools so our teams have been mostly made up of kids you don’t necessarily picture when someone says ‘sprinter type’.
We train in hallways most of the year because I live in the northeast and no school has had an indoor track. The weight rooms? Not good.
I coach sprints, hurdles, and jumps …and currently I don’t have an assistant coach.
By now you’re likely starting to realize I face many of the same limitations, restrictions, and frustrations you're confronting in your program. (Maybe more.)
You also know the competition doesn't care about your tale of woe. Your sprinters don't get a head start at meets because your facilities are almost as terrible as your budget. You still have to find a way to get them strong and fast. Otherwise, you're not a very good coach.
The good news is: You can do it and it doesn’t have to be a years long process.
Last year was my first season in a new program. I inherited an indoor team with a grand total of **nine** girls. Six freshmen, zero sophomores, two juniors, and one senior. (We got up to 20 in the spring.)
Utilizing this approach, we were able to win State Championships in the 200, 400, 4x200, and 4x400. At the State Championships, we also went 2-3-6 in the 55, 2-5 in the 100, and 2-3 in the 300.
It's not like I inherited a polished group. In fact, at the Freshmen State Championships, the girls took home titles in the 100, 4x100, 4x200, and 4x400. (Also, 3rd in the 55, 4th in the 100, 3rd in the 300.)
All those placements and Championships happened in the span of 6 months...
...with a group of kids I'd never met or coached...
...at a school with just over 700 kids.
Here's what some of your fellow coaches have to say...
As a consumer of numerous CTF products that Coach Thomas has created, it is clearly evident that he is evolving as a coach himself, and more importantly, is willing to share his evolution with others. The quality of the content from CTF never disappoints. They have been a huge part of my development as a coach.Rob Assise Homewood-Flossmoor High School
"Latif has given me "real life" ideas for track and field. So often, you see college level ideas but I don't have college level kids! I have raw beginners who have had limited coaching. As a high school coach, he has been in the trenches and is welcome to share them!"Jon Beyle East Chapel Hill High School (NC)
"What a tremendous resource! Latif shares his vast knowledge and experience in a practical way. Whether it's a technique suggestion, workout approach or whole program, trust it, implement it and your athletes will benefit from it."Joe Oswald Lee's Summit T&F, Missouri
"We have found the sprint programs developed by Latif and his colleagues to be extremely helpful in getting improved and dramatic results, especially with our girls. It has provide us with a sense of accomplishment and rejuvenation."Bob Dahl Norwell HS T&F, Ossian (IN)
"Foundational fundamentals which have served me well over the past 9 years including several state champions and two Gatorade athletes of the year. The application for high school athletes as told by a coach who teaches in a cold weather environment I found almost custom written for me."Walter Harmon Anchorage, Alaska
Now… I’ve helped thousands of coaches train their 55m-400m sprinters to run times they didn’t think were possible.
But, when I first started out, I had no business opening my mouth on any training topic. I thought I know how to coach because I happened to have earned All IC4A, All Big East (the real one), and All New England status when I was a sprinter at UConn.
I had to learn the hard way that there’s zero correlation between being fast and making people fast.
Now I’m in a different place – Through my company, I've produced or created over 50 different coaching education programs in both track and field and strength and conditioning.
I am USATF Level II Certified (Sprints, Hurdles, & Relays), USTFCCCA Event Specialist Cerftification (Sprints, Hurdles, & Relays) and I'm a USTFCCCA Certified Strength and Conditioning Specialist.
As Co-Director of the Complete Track and Field Clinic, run at Harvard University, each summer we teach and coach over 400 HS T&F athletes from all over the world.
I've also had the opportunity to be a featured speaker at a double digit number of the biggest Track and Field and Sports Performance Conferences in the country.
And it all started when I committed to investing in ongoing coaching education and stopped thinking I had all (or any) the answers or that I could become elite by cobbling together articles and workouts I found randomly on the interwebs.
Maybe you're not in a position to follow a similar path. But, you can get similar, even superior, results.
Because you can skip nearly two decades of trial and error, take everything I've learned, and apply what you find useful directly into your sprints workouts.
Now at this point, the big question is:
How do you successfully apply this in *your* program?
Fair question. If I don’t know you or your situation, how can I not only guarantee this approach to program design will work for you, but that you’ll automatically know the answers to all the ‘what do I do next’ questions that brought you here today?
Simply put, I’m going to show you how to master your training program.
The first step may be the hardest, but it's the most important.
Stop focusing on training volume. Once you free yourself from volume concerns, the picture becomes clear.
Intensity is the primary driver of your program design decisions. Come to terms with this reality and you're 80% of the way to victory.
I'll show you why this is critical, what it affects, and how it applies.
Through the lens of intensity>volume, I'll help you focus your time and effort on the small number of key training considerations accounting for the vast majority of success (or failure) in practice and competition.
For example, you’ll see exactly how to categorize and organize practice components based specifically on the dynamics of your particular situation.
Once you inventory what you can and can’t do, you can focus on appropriate and available exercises and activities if you're stuck in a hallway or it's too cold outside (short speed endurance or stacking for lactacid capacity development, fitness through circuits instead of extensive tempo runs), emphasize areas of opportunity and access (double down on acceleration when no space or cold weather), enhance technical improvement and execution (by utilizing back to back speed days) and simply plug in prefabricated warmups, circuits, series, and routines (through a comprehensive training inventory) so you don’t waste time reinventing the wheel or searching for exercises and activities before every practice.
This method and approach is simple, efficient, and effective.
When I think about how deeply rewarding it is to watch my sprinters achieve their biggest performance and placement goals, especially during Championship Season, I’m reminded of all the high school coaches who weren’t getting the results they wanted.
But they took a chance on me, implemented the strategies that have worked for me consistently across nearly two decades, four different schools (ranging in size from 700-1100 students), and two different states.
Don't just take my word for it...
Since you’re reading this, either your program is consistently producing results and you’re hunting for ideas and strategies to further fine tune your system or you know there are holes in your approach to planning training and you want to plug those holes, modernize your system, and know you’ve done everything you can to help put your young sprinters in a position to run their fastest when it matters most.
Whether you’re an experienced coach and information junkie who relishes the opportunity to steal from other successful coaches or you’re relatively new to coaching sprinters and have lingering concerns about whether you’ll be able to understand and apply the materials with your sprints group, The All New ‘Complete Program Design for Sprinters: Mastering Your Training Program’ will help you put more kids on the podium this year than ever before.
Now, I can't point this out often enough:
I’m not bending the laws of physics over here. And I don’t have an advanced degree in a hard to pronounce science word.
Mastering your training program isn't about showing off how many different training concepts and activities you know and can shove into your practices. That 'too clever by half' mentality is the opposite of what my program is about.
Instead, think of it as evolving toward advanced simplicity where you build your activities and progressions on a handful of proven fundamentals:
Free yourself from volume goals and concerns. Instead, build a base of specificity and intensity as your primary training focus.
Progress the complexity, specificity, and intensity of technical activities based on skill acquisition and expression instead of arbitrary markers like training phase, age/grade, and/or time of year.
Train as fast as possible as often as possible. Even (and especially) on back to back days. Don’t let fitness activities and general endurance compromise opportunities to practice expressing Speed (the physical capacity)
At this point, you probably fall into one of three categories.
- You’re excited to join me down the track nerd rabbit hole and learn exactly how you can immediately start incorporating new training strategies with your entire sprints group.
- You’re now realizing you’ve been doing some things backwards. Increasing the number of reps as the season goes on. Letting kids do block starts when they can’t even push. Following all your speed days with slow tempo runs and fitness training. Some things are starting to make sense. You may be doing the opposite of what makes people fast. It’s not your fault, it’s what you were taught. But, when you know better, you do better.
- You don’t agree with anything I’m saying. You think I’m wrong and you’re probably going to subtweet me later. You’re in the coaching sunken place, my friend.
So here's the deal:
When you invest in ‘Complete Program Design for Sprinters: Mastering Your Training Program’ you get four hours of video instruction, with extensive charts, graphs, and athlete video to visually supplement and enhance the program materials.
I’ve broken the training into individual training modules where I walk you through all the steps of designing and administering a compatible and complimentary short (55m-200m) and long (200m-400m) sprints program that not only turns your group into a personal best factory, but also saves you hours of planning time each week.
Read more feedback from coaches who use my programs...
"This success story is one that is long overdue. A few years ago as a first year assistant sprint coach at a High School here in Las Vegas, with a predominantly football background, I was given the opportunity to help develop my former high school's sprint program, which was non existent. Eager, but also anxious, wanting to provide my athletes with the training and development I never received in high school. Now fast forward 7 years later. Never in my wildest dreams would I have envisioned the success we have had as program and the development of the sprint group here at Centennial High School in Las Vegas. Without the help of Latif Thomas and the Complete Track and Field team I cannot imagine we would have been able to break almost every school and/or State record on our way to winning the past 6 GIRLS STATE TITLES AND 3 OUT OF THE LAST 6 BOYS STATE TITLES."Devin Patterson Centennial HS T&F, Las Vegas NV
I'm in my 4th year as a high school head coach. Each year our teams incremental success has been partly due to integrating concepts learned from access to Latif and his site resources. The concepts in CST2 and CST3 alone have helped me move much further in the process than I would be if I had not found them. These programs work on the street where most of us live as coaches. The street called "I have moderately good athletes, not superstars, with a limited track budget and access to few training facilities and resources." Latif's program should be called "Simply do what simply works" because that is the process to success with youth and high school programs and CST2/3 and other programs from Latif work....PERIOD.....Trust me on this!Quinn Pack V PEAK Prep T&F
"As a private Performance Coach and Consultant to multiple HS and JHS athletic programs, there is nothing more important than having the best possible information to create improvement for your athletes and programs. My first purchase from Latif was over 10 years ago and I've never looked back. His training programs and information products are of the highest quality anywhere and are paint-by-numbers simple to implement and execute. If there were a company that could promise and deliver consistent results every time- you would never go anywhere else. This has been my experience with Latif and his programs, results and improvements, consistently every time. For Track and Field info, I'll never go anywhere else."King Hoover Transforming Athletics
"I don’t have the usual testimonial of multiple individual state and team district championships due to Latif’s programs, yet. What I can say is I’ve been messing around with them since the AA days—when I first found him on a search for cookie-cutter lesson plans—and I’ve become more knowledgeable and competent as a track coach through his programs. My teams are more fun to be a part of and my runners are better, or I should say I’m able to make more runners better, which is more fun for all on my teams, simply by investing more into learning about the sport I love. If you care about your craft, CPDS is a must purchase for the novice or experienced coach."Bear Malcolm Westmont Hilltop HS, Johnstown (PA)
"Your programs enabled me to cut through the maze of (irrelavent?) information out there and cut to the quick in preparing young fellas in a "simple and easy to remember" sprint program for them."Ian Condon Dublin, Ireland. JCT (Junior Cup Team) School's Rugby, Leinster.
"We have gradually implemented many of the CST3 principles in our program and have seen a number of our athletes at or near the top of a very competitive league here in New York City. I swear by Latif and the CTF team because their material is written for the coach who has a large HS team with varied talent, a condensed training schedule, limited space and resources and unpredictable weather."Charles Yarborough Springfield Gardens HS, Springfield Gardens (NY)
Here's What In 'Complete Program Design for Sprinters Volume 2'...
The nine video modules making up the program fit one of three categories:
- Organizing Training Components
- Workout Design and Administration
- 12 Week Annual Plan Reviews
Let's take a look at each module and what you'll learn when you watch the videos and apply the information.
- Organizing Training Components
[MODULE #1] Training Inventories & Annual Planning
Assess and establish your training goals and priorities for the upcoming season with this simple 3 step process. Eliminate future indecision and wasted planning time when you understand (and discard) what's not working, how to choose and organize workouts and training activities based on 4 key factors specific to your program, athletes, and environment. Once you know this, planning practice becomes 'cut and paste' and the path to peaking during Championship Season becomes clear.
[MODULE #2] Categorizing 'Speed Development' Activities
Planning speed development consists of more than just how many block 20s and fly 30s you do. In this video, you'll discover a deeper understanding of what 'speed training' really consists of. From teaching sprinting without actually sprinting to planning ideal practice activities for every skill level in your group, this is how to maximize sprint skill development from 55m to 400m.
[MODULE #3] Categorizing 'Strength Development' Activities
Strength training doesn't only mean 'weight room'. If power is the intersection of speed and strength, faster track times depend on your ability to not only understand how the interplay of strength and speed training activities affect performance, but how to plan and progress specific strength training before, during, and after your speed work. Here's how to do it ...without overdoing it.
[MODULE #4] Categorizing 'Endurance Development' Activities
Sprinting is not a "fitness" activity. (And that includes the 400.) So what does 'endurance' mean for a sprinter, especially a short sprinter? If you said "getting in shape", chances are you plan endurance work around achieving certain amounts of volume. And that is a mistake. In this video, you'll learn a more effective approach to 'endurance' training and how to apply it appropriately to both your short and long sprints groups.
- Workout Design and Administration
[MODULE #5] Considerations for Session & Microcycle Structure
Using a commonalities based approach to training, Successful coaches select compatible and complimentary trainingutilize a commonalities based ap
[MODULE #6] Modern Microcycle Structure Options
High school sprinters need more frequent doses of specific work, but in lower volumes. In this video you'll discover exactly why, when, and how to plan compatible and complimentary back to back neural and lactacid capacity sessions ...without overtraining or injuring your sprinters. If you're still following all of your speed days with extensive tempo or general recovery work, this video will help fill one of the biggest holes in your entire program.
- 12 Week Annual Plan Reviews (Short & Long)
[MODULES #7, #8, & #9] General Prep, Special Prep, & Competition
I created independent 12 week annual plans (6 days per week) for both short and long sprints groups. But, I didn't record your traditional annual plan review for each event group. Normally, programs will go over *why* workouts were selected for each day, working their way through the entire program. But, I'm confident the rest of the program will make that clear to you.
Instead, I'll teach you how to utilize a commonalities based system allowing you to run simultaneous short and long sprints programs without ever feeling like you're losing control of the workout, ignoring or losing track of certain kids/groups of kids, letting athletes (especially those that spend time in both groups) slip through the cracks, or canceling scheduled practice components because you ran out of time.
The bottom line is that we're going to cover a lot of ground over the course of four hours and you're going to come out the other end with a clear and streamlined understanding of how to design the compatible and complimentary training proven to get results from 55m to 400m.
You'll spend less time coming up with workouts, while giving your short sprints group and long sprints group more specific work tailored to the demands of their events.
While you can't change your training environment and limitations, you'll be armed with an inventory of appropriate alternative options suited specifically to your situation.
So by now you're probably thinking I've put together a pretty exciting offer.
But, I thought long and hard about how I could make this offer even better.
Because I want to take you beyond knowing ...and right into action. And I came up with not one, not two, or a few ...but FIVE amazing bonuses.
As you'll see, they're good enough to be sold on their own. In some cases for more than the cost of this program...
Get these valuable bonus resources when your order now...
[Bonus #1] Unlimited Q&A Support
As I frequently remind my athletes:
The only bad question is the one you don’t ask!
Whether you want to run a workout idea past me, get clarification about something covered in the materials, request I take a look at your training week and give feedback or want to go all the way down the track nerd rabbit hole, all topics are on the table.
I don’t wash my hands with you and leave you to fend for yourself the moment you complete your order. I’m happy to answer your questions until you’re sick of asking.
[Bonus #2] The Original 'Complete Program Design for Sprinters'
My program has evolved considerably since I released Volume 1 in 2008. But, that doesn't mean the program is obsolete. Far from it. It's 8 hours of good stuff. It sells every day at $97 and has for a long time.
I'm giving it to you partly because it fills in a lot of foundational gaps that I didn't want to spend time rehashing in Volume 2. Want to review energy systems? It's in Volume 1.
The main difference between Volume 1 and Volume 2 is ...volume.
The older version takes a volume based approach to training. The new version doesn't concern itself with volume. Instead, intensity and specificity take precedence.
Compare and contrast the 12 week programs in each version to gain an even deeper understanding of your own program. Are you currently more Volume 1 or Volume 2? It'll help shine a light on what you may need to change.
I'm available to answer your questions. If you want to know why I changed something, ask.
[Bonus #3] My Complete (and Updated) Training Inventory
I'm giving you the Excel file so you can modify it, use it as your own, and/or cut and paste the circuits and series into your own inventory.
All the circuits and series for each type of training are listed from general to specific, simple to complex. So no thought required on your end.
Just cut and paste.
There's also a section dedicated purely to plyometrics. They're categorized by type (in place, short horizontal, etc.), listed from easy to hard, include instructions for cueing and progressing within the session, *and* offers volume guidelines for each type of activity!
Another tab includes charts detailing acceleration and max velocity activity progressions and regressions based on complexity, intensity, and specificity.
Honestly, I don't know what more I can offer you other than to coach your squad.
Oh, one more thing...
I'm adding my 60 minute 'Keys to Program Design for Sprinters' program. If you want volume/instensity/density guidelines and example workouts for every different type of 'run' your sprinters might perform, utilize this resource.
[Bonus #4] 12 Week Sample Annual Plan (Short Sprints)
You know how I feel about ‘cookie cutter’ programs.
But they do serve as a powerful guide to get you started and keep you on track.
In Design Module #7, #8, and #9, I break down this 12 week program. But I’m also giving you a copy of all the microcycles to use however you see fit.
Every single workout, exercise, set, rep and progression is fleshed out for you for an entire 12 week training season (6 day schedule).
Everyone always asks for a full season program. Here it is.
[Bonus #5] 12 Week Sample Annual Plan (Long Sprints)
Can’t give you a short sprint program without the long sprint version. After all, everyone wants to know how to train 400 runners!
Here is the full season program with every ounce of work already done for you.
Need a jumpstart? Just use this to get going and make changes on the fly. (Don't forget to take advantage of your opportunity to get all of your questions answered!)
Every single workout, exercise, set, rep and progression is fleshed out for you for an entire 12 week training season.
Everyone always asks for a full season program. Here it is.
Ok. So how much does this cost?
By now, you're probably wondering what the cost of Complete Program Design for Sprinters Volume 2 is going to be.
So ...if you add up the value of JUST those last 5 bonuses ...you're already at $337.00.
But, if you order Complete Program Design for Sprinters Volume 2 now, your investment is just...
Coach, I have to let you know one thing... this is a limited timed offer. You see, Complete Program Design for Sprinters is only available at this price through November 15.
After that, the price will go to it's regular cost of $177.00.
Remember, if you want to see more of your sprinters on more podiums, you have to invest some of your resources in expanding and evolving your coaching knowledge.
I can't think of anyone who excels in any field cobbling together knowledge from the public domain.
If you’re ready to master your training program, then your next step is to click the 'Order Now' button below and get registered for the new Complete Program Design for Sprinters.
100% Money Back Guarantee
I stand by everything I’ve said about Complete Program Design for Sprinters Volume 2. And I’ll put my money where my mouth is.
Order now. Use it with your sprinters. If you’re not completely happy with the results, simply request a refund within 90 days of purchase and I’ll refund you 100% of your purchase price.
No Questions Asked.
One last thing…
I am not some program design magician. I've just discovered that doing things a certain way has gotten me consistently exciting results with my high school sprinters. And that has become the new Complete Program Design for Sprinters.
Since the first program was released nine years ago, I have continually worked on it... refining it, adding to it, perfecting it.
The result is a method, a system, a process that can be applied very successfully over and over.
If you’re ready to take the next step toward program mastery, then your next step is to click the order button below and get registered for the new Complete Program Design for Sprinters
Now is your time. It’s time to step up. There has never a better time… but you have to act now.
The price is going up soon. And the most successful coaches are on a relentless hunt for information that will make their sprinters faster. Standing in place is falling behind.
Order Complete Program Design for Sprinters and say 'yes' to understanding how to plan highly effective workouts ...in less time ...with more personal bests from the top of your depth chart to the bottom.
Click the button below and join me now. This is your season, and I'd love to help you grow your program and improve the sport of track and field.
To your success,
USATF Level II (Sprints, Hurdles, & Relays)
USTFCCCA Event Specialist (Sprints, Hurdles, & Relays)
USTFCCCA Certified Strength and Conditioning Specialist
P.S. You have an important decision to make. I can’t make it for you… the only thing I can do is tell you is that Complete Program Design for Sprinters works. This approach works for me, and it’s worked for thousands of coaches who have invested in my resources.
Click the button now and I'll see you in the program…