In-Season – Month 2 – Nov

Training is always on regardless of the weather but modified according to the conditions. See below as I will be at major meets as they occur.

Combined Accel & Max V – Varying sessions this Nov

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

Sprint Session (Dry) :

Seniors : runners
Plyometrics : 2 sets as per the sequence below
30m max v fly with 30m lead -in
30m bounding with 5m lead in
6x fence squat jumps with arm push off
2x 6x elevated leg reaction jumps
12x scissor jumps for height
6x box jumps with step off

Juniors :
From skip start
6x (20m lead in with 30m max v & 5-6 min recovery)

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-Dec : Month 1-3 In Season / Pre Xmas

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

Weekly Schedule
Mon – Speed endurance followed by Gym @ Rise
Tue – Private sessions & Knox Gym
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