In-Season – Month 1 – Oct

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 Sep

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 :
From blocks …
10m @ 95+%, rest 1 min
20m @ 95+%, rest 2 min
30m @ 95+%, rest 3 min
40m @ 95+%, rest 4 min
Slump start …
30m @ 95+%, rest 1 min
Skip start
20m @ 95+%

Juniors : those who have done the pre-season
From standing start …
10m @ 95+%, rest 1 min
20m @ 95+%, rest 2 min
30m @ 95+%, rest 3 min
Slump start …
30m @ 95+%, rest 1 min
Tall, fall & Lean
20m @ 95+%, rest 1 min
10m@ 95+%
Juniors : those have just started training this month
10m > 20m > 30m > 40m accelerations from varying start positions

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

Sep : Month 5 – Lead-in to the season (race simulation / high intensity)

Oct : Month 1

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