High School Sprinters Season Planning and Training Guide
"This comprehensive guide by JJ Riese, a sprints, hurdles, and relays coach at Colorado State University, covers aspects like setting the calendar, logistical and training questions to ask, periodization styles, and additional theories of exercise for high school sprinters. It provides valuable insights to plan an efficient season and training program for sprinters, emphasizing key considerations, progressive training approaches, and theories of adaptation and recovery."
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Season Planning for High School Sprinters JJ Riese MS CSCS SPRINTS, HURDLES, AND RELAYS COACH COLORADO STATE UNIVERSITY jjriese@colostate.edu (315) 480-8932
Setting the Calendar Practice Start Date State Championship Other big meets Smaller meets, JV meets School holidays, breaks Important considerations, Prom, etc. Key training events, testing, etc. Other considerations Indoor club season Winter sport athletes Dual sport (baseball/softball)
Logistical Questions to Ask What are your facilities? When can you access these facilities? Practice time limits? What is your relationship with the other sport coaches? What are weather restrictions and contingency plans? Are your plans flexible? How will scale the practice to experience and ability? Staff size and skill set? How will you track data?
Training Questions to Ask What is your philosophy? Long to short or short to long? Periodization model? Produce best performances when stakes are the highest How will you get from where you are to where you want to go? What are your progressions? How will you scale the practices to experience and ability?
Periodization Styles Linear Undulating Varies intensity and volume daily or weekly Block Specific periods (weeks or months) to focus on one attribute Conjugate Similar to Undulating in that the focus changes on a weekly basis using synergistic qualities Increasing intensity while decreasing volume over time Unlikely to dogmatically apply any one style
Additional Theories of Exercise Stimulus and Adaptation Body will adapt to become better at the stimuli Specificity Training must be designed to closely resemble the demands of competition. Overload Stimuli must become progressively and systematically more difficult over time Recovery Must be planned, when adaptation occurs 48 hours between big neuro stimuli Reversibility If the training stimulus ever decreases to a level below that which the athlete is accustomed, fitness levels will fall
Additional Theories of Exercise, cont. Variation Individualization All individuals are different, training must be individualized for each athlete s present level of development Adaptations requires novelty 21-28 days change things up
What is the Training Philosophy? Long to short or short to long? Have an anchor Individualize the plan but everything must be a derivative of the main plan You can t run 40 unique plans
My Philosophy Charlie Francis Speed-Power Focus Short to Long (mostly) All groups are extensions/variations of the 100m training plan Some personal exceptions but 85% the same plan Train the 5 Bio-Motor abilities concurrently 3, 4, & 6 week cycles
Structuring Practice 1. Prioritize goals 1. Season 2. Training Block, ex. 3-6 weeks 3. Training Cycle, ex. Week/10days 4. Session, ex. Day 2. Practice Logistics 1. Keep things as simple as possible but not more so 2. Some athletes are more equal than others 3. Everything should be scalable
Scalable Example White Warmup Hurdle Mobility 2 Accel Drills (trainers) Gold Warmup Hurdle Mobility 2 Accel Drills (trainers) Green Warmup Hurdle Mobility 2 Accel Drills (trainers) Hills (in spikes) 3(3x20m) rest: walkback/5' Cue: Long pushes, full extension Hills (in spikes) 3(4x20m) rest: walkback/5' Cue: Long pushes, full extension Hills (in spikes) 3(4x30m) rest: walkback/5' Cue: Long pushes, full extension 3x4 Bounding Broad Jumps 3x5 Bounding Broad Jumps 3x6 Bounding Broad Jumps MB Throws (6lb) OHT x5, ground BLF x5, ground HT x3/3 MB Throws (8lb) OHT x5, ground BLF x5, ground HT x3/3 MB Throws (10lb) OHT x5, ground BLF x5, ground HT x3/3
Season Phases (Training Blocks) General Preparation Phase Develop work capacity of all five bio-motor abilities (speed, strength, skill, suppleness, stamina) and lay the ground work for technical proficiency in acceleration and max velocity running through low, moderate and high intensity activities. Specific (Special) Preparation Phase Stabilize work capacity with all five bio-motor abilities (speed, strength, skill, suppleness, stamina) while increasing the intensity and technical focus in acceleration and max velocity running through various activities. Special Endurance running is introduced in this phase. The combination of volume and intensity will never be higher than in this phase.
Season Phases (Training Blocks), cont. Pre-Competition Phase Intensity continues to rise due to early season competitions while volumes drop more significantly in specific and power oriented tasks. General task volumes and intensities remain constant to prevent a premature unloading (peaking) response. Competition Phase Speed Endurance runs become a focus in the practice setting. Intensity continues to rise as competitions become higher quality and the volume of specific tasks in practice drops. General task intensities remain constant while volumes drop slightly. This unilateral drop in total volume while maintaining (or slightly increasing) intensities creates a peaking effect for the championships.
Season Phase Example 12 week CHSAA Season Feb 28-May 21 GPP 3 weeks SPP 3 weeks PreComp 3 weeks Comp 3 weeks
Training Cycle 7-10 Days Themes Neuro Days Acceleration Max Velocity Speed Endurance/Special Endurance/Intensive Tempo General Days Extensive Tempo General Strength Cross Training
Training Cycle Example Themes Monday: Acceleration, Lift Tuesday: Extensive Tempo, General Strength Wednesday: Max Velocity, Lift Thursday: Med Ball Circuit, Core Friday: Plyos, Lift Saturday: Lactic (Intensive Tempo, Special/Speed Endurance) Sunday: Off
Training Cycle Plan Example, SPP1, Week 3 (10 total) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Foot Mobility Foot Mobility Foot Mobility Foot Mobility Foot Mobility Foot Mobility Off Warmup Warmup, Barefoot Warmup Warmup Warmup Warmup Hurdle Mobility 2 Hurdle Mobility 1 Hurdle Mobility 2 Hurdle Mobility 1 Hurdle Mobility MB Hurdle Mobility 1 Accel Drills Speed Drills Speed Drills 4x Tempo @65% Tempo @65% MyJump2 Testing (20m Sled Pull* + 30m#) 10x200 5(20a-20f-20m) 2(100-200-300) *3pt, spikes, track rest: 1' accel-fast-maintain rest: walk 50m/100m Tempo @80% #block, spikes, track Cue: Rest: 6'-8' Cue: 6x200 rest: 60"/4' Hip position Cue: fast and relaxed Be smooth Vertical Series 2x6 m: 27-28", w: 30-31" Cue: rest: 3' Big Pushes GS3 2x12 Barefoot strides 4x50m Bounds 2x30 Cue: Box Ups 3x5 Depth Jumps fast and relaxed 3x5 MB1 1x12 MB Throws Cooldown MB Throws MB Throws (light) OHT x5, ground Hip Series Side OHT x5 w/hop OHT x5 BLF x5, ground Micro-Stretch BLF x5 w/hop BLF x5 HT x3/3 HT x3/3 HT x3/3 Lift- Lift- Lift Cooldown Cooldown Cooldown Cooldown Hip Series Prone Cooldown Barefoot Jog Low Walks Ebbetts Footdrills Light Stretch Ebbett's Foot Drills Micro-Stretch Foam Roll, Belly Breathe Foam Roll, Belly Breathe Foam Roll, Belly Breathe Band Distraction Band Distraction Band Distraction
Progressions Static to Dynamic Acceleration wall drill General to Specific Footwear: trainers to spikes Surface: grass/turf to track Simple to Complex Stationary Drills to sprinting Variables Load, Volume, Intensity, Duration, Frequency
Progression Examples Acceleration MB Acel Short Hills Sled Pulls Bullet Belt/Bands 1-2-1-2 3pt 4pt Block Sled+Block Block Iso Paired Tempo 100s on the 30 Cross Field Double Cross Field Max Velocity Jump Rope Runs Stairs Wickets Block +Maintain Flys B-F-M Weight Vest Chalk Drill B-M-F Overspeed Paired Speed Endurance Special Endurance Intensive Tempo 80-120m 150-350m Long Hills 200s 200s 1-2-3 1-2-1-3 3-2-1 1-3-1-2 300s 200s w/GS
10 Day Taper, 400m Monday Tuesday Foot Mobility Warmup Hurdle Mobility 2 Speed Drills (spikes) Speed Drills (spikes) Wednesday Foot Mobility Warmup Hurdle Mobility 2 Thursday Foot Mobility Warmup Hurdle Mobility 1 Hurdle Mobility 2 Friday Foot Mobility Warmup Saturday Foot Mobility Warmup Hurdle Mobility 2 Sunday Speed Drills (spikes) Speed Drills (spikes) Accel Drills (spikes) Grass Barefoot strides 4x50m Accel Drills (spikes) LIFT ONLY 3x200m Check Sheet for pace 2x30m, sled rest: 1:30, 1:00 rest: 1' PLUS 80, 2pt, all out rest: full 10x200 Tempo 2x30m, sled 2x30m, block, gun 1x200, race mod rest: full Cue: Relaxed 2x30m, block, curve 1x250, race mod OR MB1 2x10 2x6 Vert Series Cue: Race Mod MB Throws OHT x5 w/2 hop OHT x5 w/2 hop HT x3/3 Cooldown Hip Series Side Light Stretch Box Ups 3x5 Lift- Lift Lift- Cooldown Ebbett's Foot Drills Foam Roll Band Distraction Cooldown Hip Series Prone Foot Mobility Micro-Stretch Cooldown Ebbett's Foot Drills Foam Roll Band Distraction Cooldown Ebbett's Foot Drills Foam Roll Band Distraction Cooldown Bare Foot Jog Foot Mobility Micro-Stretch
10 Day Taper, 400m Monday Foot Mobility Warmup Hurdle Mobility 1 Tuesday Hurdle Mobility 2 Accel Drills (spikes) Wednesday Hurdle Mobility 1 Warmup Thursday Friday Conference Warmup Hurdle Mobility 2 Speed Drills (spikes) Speed Drills (spikes) Accel Drills (spikes) Accel Drills (spikes) 30m, block, 100% Saturday Conference Warmup Hurdle Mobility 2 Sunday Off Hurdle Mobility 2 Speed Drills (spikes) Accel Drills (spikes) Tempo @70% 15x100m rest: 35' Cue: Be smooth 2x30m, block, curve 1x80, 2pt 1x200 Race Mod rest: full Cue: Confidence Tempo @65% 10x200m rest: 1' Cue: Be smooth Pre-Meet 1x20, block, gun, paired 1x40, block, gun 1x80m, 2pt 30m, block, 100% Cooldown Hip Series Side Foot Mobility Micro-Stretch MB Throws OHT x5, ground BLF x5, ground HT x3/3 Lift Cooldown Ebbett's Foot Drills Cooldown Bare Foot Jog Foot Mobility Micro-Stretch Foam Roll Lift-Uppers Cooldown Low Walks Foam Roll Band Distraction
Questions? jjriese@colostate.edu
