I. Establishing a Training Inventory
A. Evaluation of the Athlete
B. Develop Goals
C. Access Training Needs
D. Testing

II. Development of Training Inventory
A. Speed
1. Acceleration (10m-30m)
a. standing starts, 3 point, block starts 10m-30m, sled pulls, hills, resisted starts, bounding series
2. Maximum Speed (30-60m)
a. flying starts, in and out runs, assisted runs
3. Speed Endurance (60m-150m)
a. 4 X 4 X 60m, 4 X 4 X 100m, 150m sprint 50m/float 50m/sprint 50m, ladders 80m-150m, repetitions of 80m, 100m, 120m or 150m
B. Strength
1. Strength Lifts (Bench, Squat, Incline)
2. Olympic Lifts (Cleans, Jerks, Snatches)
3. Auxiliary Lifts (Step ups, Lunges)
4. Multiple Throws (BLF, OHB)
5. Multiple Jumps (SLJ, STJ, 3-5-10 step bounds)
6. Circuit Training
a. In place jump circuit, anatomical adaptation
7. General Strength
a. pushups, pull-ups, pillar, lunges, body weight squats, burpees, rocket jumps, lunge jumps, medicine ball
C. Coordination
1. General
2. Event Specific
D. Flexibility-Mobility
1. Static
a. Fundamental stretches, PNF
2. Dynamic
a. leg swings, lateral leg swings, iron cross, leg overs, scorpions, extenders, fire hydrants

E. Work Capacity
1. Extensive Tempo
a. 2 X 3 X 200-400m @ 65% 90@ active recovery 3= sets, circuit training using general strength activities with drills or running between stations

2. Intensive Tempo

a. 4 X 4 X 100m, repeat efforts and ladders from 100m-300m with 30@ to 5= rest, hills
3. Special Endurance
a. 80m from blocks walk 60-100m sprint 100m, repetitions from 150m-300m
4. Circuit Training
a. using general strength activities with drills or running between stations

F. Testing
1. Block Start
a. SLJ, OHB, BLF
2. Acceleration
a. STJ, 3-5-10 step bounds, 30m Crouch
3. Maximum Speed
a. 30m fly
4. Late Race
a. 60m-100m long bounds

III. Developing Yearly Training Plan
A. General Considerations
1. Rank all competitions and periodize training accordingly
2. Set up training plan from the most important meet backwards to the beginning of the year.
3. Keep Holistic focus on training
4. Follow thematic plan
5. Understand the value of rest
B. Mesocycles

C. Developing a Microcycle
1. Usually a 7 day cycle
2. Themes for cycles
a. Speed/Technique
b. Strength
c. Work Capacity
d. Restoration

3. Training Inventory for a Microcycle
a. Running
b. Strength Training
c. Technique
d. Multi Throws
e. Multi Jumps
f. General Strength
g. Restoration
D. General Preparation
1. Speed: Sprint related drills, acceleration mechanics, sand runs, sled pulls, hill runs
2. Strength: Proper lifting technique, circuit training, general strength
3. Coordination: General, Sprint Drills

4. Flexibility/Mobility: Static, Dynamic
5. Work Capacity: Aerobic Capacity and Aerobic Power, hills
E. Specific Preparation
1. Speed: Acceleration mechanics, block starts, in & out runs
2. Strength: Maximum Strength, General Strength
3. Coordination: Event Specific Drills
4. Flexibility/Mobility: less emphasis on static stretching
5. Work Capacity: Anaerobic Capacity, Aerobic Power, Specific Endurance
F. Competition
1. Speed: Blocks 20m-60m, runs from 30m-60m from stand, 3 point or fly
2. Strength: Power, General Strength
3. Coordination:
4. Flexibility: Dynamic Flexibility
5. Work Capacity: Speed Endurance, Lactate Tolerance, Race Tactics, Anaerobic Capacity

G. Examples of Training Cycles

EXAMPLES

Preparation Training

Monday: Warm up, Multi Throws, Multi Jumps, Accelerations, Weights, Hurdle Mobility, Cool down, Stretch
Tuesday: Warm up, Aerobic Capacity, General Strength, Cool down/Static Stretch
Wednesday: Warm up in grass, Hurdle Mobility Weights, Barefoot tempo run on grass, Pillar strength, Stretch
Thursday: Hills, General Strength, Cool down, Stretch
Friday: Warm up, in place jumps circuit, Weights, Pillar Strength, Cool down, Stretch

Specific Preparation Training

Monday: Warm up, Multi Throws, Multi Jumps, Acceleration drills, blocks 10m-30m, Weights, Cool Down, Static Stretch
Tuesday: Warm up, Anaerobic Capacity, General Strength, Cool Down, Static Stretch
Wednesday: Warm up in grass, Medicine Ball Circuit, Weights, MB Pillar Circuit, Diagonal strides in grass/Stretch
Thursday: Warm up, Technique, General Strength, Cool down, Stretch
Friday: Warm up, Aerobic Power, Weights, Cool down, Stretch

Saturday: Warm up, Short & Long Hills, Pillar Strength, Cool down, Stretch

Competition Training

Monday: Warm up, Multi Throws, Blocks from 30m-60m, 40m-60m fly=s, Weights, Cool down, Stretch
Tuesday: Warm up, Speed Endurance or Lactate Tolerance, Multi Jumps, General Strength, Cool down, Stretch
Wednesday: Warm up in grass, Aerobic Power or Capacity, Weights, Pillar Strength, Cool down, Stretch
Thursday: OFF/TREATMENT
Friday: Pre Meet warm up
Saturday: COMPETE

Lauryn Williams
30m: 3.95 Standing Long Jump: 2.58m Back Shot: 16.19m 150m: 16.92 30m fly's: 3.25 Standing Triple Jump: 6.94 Front Shot: 14.11m Bench: 155lbs. Squat: 250lbs Power Clean: 162lbs
55m 6.85 (February 2002) 60m 7.32 (March 2002) 100m 11.57 (April 1999) 11.62 State Meet (May 2001) 11.40 Big East Championships (May, 2002) 11.33 World Junior Championships (July 2002) 11.12 Pan American Games (August 2003) 10.97 NCAA Outdoor Championships (June 2004) 10.96 Olympic Games (August 2004)