In-Season – Month 4 – Jan

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 Jan as we head into major events

Session Plan
Warmup
General sprint skill drills
1x 60m run thru, walk back

Sprint Session (Dry) :

Senior & Juniors (except as above) :
U11 + block starts & block training in spikes
U10 – from standing start …
Sprint specific skills prior to spikes/blocks – 1) tall fall & lean, 2) slump start, 3) bounding
1x 50m @ 95%, 5 min recovery
1x 60m @ 95%, 6 min recovery
1x 70m @ 95%, 7 min recovery
1x 60m @ 95%, stretching

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

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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

Jan-Apr : 2nd half of in season

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