Pre-season – Month 4 – Aug (Season starts : Knox juniors – 9 Sep, other juniors & seniors – Oct)

Training is always on regardless of the weather but modified according to the conditions.

Combined Accel & Max V – Varying sessions this August

Next day with strong winds we will do 30m max velocity flys sprinting with the wind in place of any session below – for both juniors and seniors.

Block starts & relay training will be thrown into the mix also from June

Session Plan
Warmup
Sprint skill drills
1x 60m run thru, walk back & U11+ put on spikes

Sprint Session (Dry) :
Seniors :
Towing, power & weighted accels to 30m in pairs, rotating thru all 5 stations :
1) 2x block starts wearing weighted vest to 30m
2) 12x vertical jumps, 12x scissor jumps and 12x side jumps to side wearing weighted U-bag across shoulders
3) 2x Towing using exer-genie @ 1lb resistance to 30m (lanes 9 & 10)
4) 6x MB vertical slams, 6x MB vertical slings & jump, 6x MB vertical push & jump
5) 2x Towing in pairs using harnesses with release at 20m running to 40m

Juniors :
Increasing distance linear sprints from 10 to 60m @ 95%+ with 1 min rest per 10m run. U11+ to do the first 3 from blocks, so :
10m @ 95% with 1 min recovery (U11 from blocks, U10 & younger from standing start)
20m @ 95% with 2 min recovery (U11 from blocks, U10 & younger from standing start)
30m @ 95% with 3 min recovery (U11 from blocks, U10 & younger from standing start)
40m @ 95% with 4 min recovery (everyone from standing start)
50m @ 95% with 5 min recovery (everyone from standing start)
60m @ 95% (everyone from standing start)

Sprint Session (Wet) :
Juniors -
2x 5x small step sprints @ 90% with walk back recovery / 2 min
Seniors -
2x 5x big step stairs runs @ 90% with walk back recovery / 2 min
Combined with MB throws under grandstand roof

==

May : Month 1 – Acceleration
Building up – progressing from 10 > 20 > 30m accelerations over the first month

Jun : Month 2 – Max Velocity
Building up – progressing from 10 > 20 > 30m max vel flys over the 2nd month

Jul : Month 3 – Combined Accel & Max Velocity
Building up – progressing from 40 > 50 > 60m over the 3rd month

Aug : Month 4 – Combined Accel & Max Velocity

Starting with improving work capacity, basic sprint mechanics and short acceleration

Weekly Schedule
Mon – Speed endurance followed by Gym @ Rise
Tue – Private sessions
Wed – Sprints (Speed – high intensity) followed by Throws
Thu – Starting pre-season Coaching at Berwick in mid June
Fri – Available for Private sessions
Sat – Limited availability for Private sessions
Sun – Throws followed by sprint skills & sprint conditioning followed by Private sessions

Due to Wesley & LA Vic state coaching commitments I have JDS & other commitments on some weekends

Note that when major events are on – All Schools, APS, LA VIc, AV, etc I will be at these events and there is no coaching on those days

Registered Knox juniors are free for Knox track & field sessions.

Note new monthly fee structure :
https://www.teamapp.com/clubs/472608/articles/7081319-moving-to-monthly-training-fees?detail=v1&_expiresat=1672531199

See you at the track, be your best

Location

Bunjil Way, Knoxfield VIC 3180, Australia