The Art of Sprinting · The Art of Sprinting BRETT HAWKE –HEAD COACH AUBURN UNIVERSITY AUSTRALIAN...
Transcript of The Art of Sprinting · The Art of Sprinting BRETT HAWKE –HEAD COACH AUBURN UNIVERSITY AUSTRALIAN...
Coaching Influences
Terry Buck
Brian Sutton
Gary Toner
David Marsh
Ian Pope
Stephan Widmar
Richard Quick
Sergio Lopez
SAID Principle
Specific Adaptation to Imposed Demands
Athletes are trained to perform multiple, diverse and randomized physical challenges
Endurance
Strength
Power
Explosiveness
BeliefsHardwork - Smartwork
Work harder than the next guy just to be as good as the next guy
To be better than the next guy you have to kill
Manipulate volumes and intensities
Achieve desired gain
Physical and mental relief
Eat, sleep, work, recover, read, watch, believe
Show cause – Record progress to build confidence
Set them up for success
Risk/RewardIf you do what everybody else is doing you’ll get everybody else’s results
Take a chance to fail big or do something never seen before
World records – 20.9/46.9
Wait and see or aim for the moon
Base off experience, personal belief’s, others ideas, willingness to fail
Compliance bores me
Interaction of belief and action. Anything is possible if you believe it is
Richard Quick ultimate optimist and visionary. Move the line forward
Training Cycle4 week blocks - 16 weeks
optimal level of overload and an optimal time frame for this overload to occur
◦ 1st: Speed Endurance
◦ 2nd: Speed Strength
◦ 3rd: Speed Power
◦ 4th: Speed Explosiveness
Season Plan
Period 14 weeks
Period 24 weeks
Period 34 weeks
Period 44 weeks
Speed Endurance
5 x per week
Speed Strength
5 x per week
Speed Power
5 x per week
Speed Explosiveness
5 x per week
Volumes & Intensities
5,000-7,000
60-80%
Volumes & Intensities
4,000-6,000
70-85%
Volumes & Intensities
3,000-5,000
80-95%
Volumes & Intensities
2,000-4,000
90-100%
Desired GainEndurance
Desired GainStrength
Desired GainPower
Desired GainExplosiveness
16 week cycle
3 weeks Endurance – 5 workouts per week repeated over 3 weeks, all recorder
1 week adaptation – 5 new workouts w/very little speed
3 weeks Strength – 5 workouts per week repeated over 3 weeks, all recorded
1 week adaptation – 5 new workouts w/very little speed
3 weeks Power – 5 workouts per week repeated over 3 weeks, all recorded
1 week adaptation - 5 new workouts w/very little speed
4 weeks taper – New workout everyday 5 days per week, all recorded
Speed developmentThe Base for Speed is Speed
Stroke length- establish earlier
Stroke Rate- establish later
Stroke efficiency
Consistency is key – without you have nothing
Power is essential - Racks, Chutes, Resistance Cords, Runners
Get off the blocks!
Speed developmentStressors
Body is not as capable of holding power and explosiveness early in preparation
Feel for the water is key with good technique because later the demands will require good length at a faster rate
Manipulate Specific Volumes and Intensities
Monday – Block 1
Monday:
3 Rounds: 200 choice – 100 kick – 200 IM drill
15 x 100 Free with paddles on 1:30
4 Rounds:
8 x 25 free 100 Pace on 30
100 kick fast on 1:30
75 fast free from Dive on 1:15
100 easy with paddles on 2 min
200 Cool down
Total: 5400
Tuesday - Block 1
Main: Kick set
200 Fast on 3 min
8 x 25 Fast 10m u/w on 40
50 swim Technique
150 Fast on 2:30
8 x 25 Fast 15m u/w on 40
100 swim technique
100 fast on 2 min
150 swim techinque
8 x 25 Fast 20m u/w on 40
50 Fast on 1:30
8 x 25 Fast 25m u/w on 40
200 swim technique
200 Fast!
Total: 5200
Wednesday – Block 1
Main set:
200 Descend 1-6 on 3 min
Drop 3 seconds per 200 Last one Max!
200 Drill
6 x 50 Descend 1-6 on 60 sec
Drop 1 second per 50 Last one Max!
200 Drill
6 x 50 All Fast on 60
Holding same as Number 6 on last round
200 Dill
Total: 5800
Thursday – Block 1
Main set:
48 x 50 on 1:30
4 Kick – 2 swim – 4 Kick – 4 swim – 4 kick – 6 swim –4 kick– 8 swim – 4 kick – 8 swim
Kick all fast
Swim hold 27-28
Total: 5200
Friday – Block 1
Main set:
15 x 100
5 on 1:30 Moderate
5 on 1:40 Strong
5 on 2 min Fast!
2 min extra rest
6 x 200
2 on 2:40 Moderate
2 on 3 min Strong
2 on 4 min Fast!
Total: 6100