I actually have a small group, I tend to max out at about 6 or 7. I have 2 sprinters all year, 3 middle distances in the gym all year, and then have 3 others during summer (from other sports)
Would like more sprinters, but most athletes in the sport are school kids so they don’t want to train at the times I coach and success breeds success (and on results I haven’t had any)
They are a good group, I have been to 2 18th, a 21st, and have been invited to go to one of the athletes University graduation - which is pretty cool.
Yesterday a young man (16 years old) run 10.44 in the 100m in my home state. I don’t have anything to do with him, so credit goes to his coach and him for the work they have done. He has just come out of his first winter training and is a 7.22 long jumper.
Things like this aren’t meant to happen in little old Hobart, so as a proud Hobartian and Tasmanian it was a ripper and hopefully our sport realises you can do it anywhere.
Jack’s coach is 80 year old Rex Morriss (no one is sure of his age, but he taught my 62 year old boss). I don’t get to see much of his training as he is just about finished by the time I get there.
Rex has his jumpers do a fair bit of runway work, with jumping and plyo base work being in the forefront of the program. He does resistance training, but other than weighted box jumps and modified ham glute raises I haven’t seen much. I think this year the biggest change in Rex’s program has been adding more sprint work into the winter program.
This week at training, I made a mistake and changed the plan - I shouldn’t have. I don’t think it is a bad mistake, but it was silly
The planned Tuesday session was 2 x 5 x 100m, walk back recovery, but I made the athlete the repeat the previous weeks session (as he couldn’t complete it) as it is his key session. The session he did was 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - walk next distance recovery. He did the session, albeit about 0.5-1 sec per 100 slower than our aim.
The rest of the week was
Wednesday 3 x 3 x 300 in 52, 100m walk rest/reps and 300m walk rest/sets
Thursday was weights
Sunday is hills 3 x 2 x 300m
Saturday he is going bushwalking
We are one week from the start of the season, with the season finishing in March, and I don’t intend to let him compete until 15th November (week four of SPP) in probably a relay and maybe something else.
So his current racing schedule to Christmas looks like something like this
15/11 - 4 x 400
21/11 - No Racing
28/11 - 400m + 4 x 100 relay
6/12 - 200 + 800m
13/12 - 400m Club Handicap
Saturday - Grass Track (Slippery and done in flats)
300+60; 30s/reps+20 min after 60 (times: 45.6+9.8)29.7+28.8
200+200; 2min rest (times 29.7+28.8)
Next week is rest and test, and moves into 4 weeks pre-comp but with modifications due to University exams and study commitments. Basically it will be 2 sessions a week, with a plan of special endurance one day and speed the other - but directed by how the athlete is feeling.
Key for the next four weeks is University Study, I have another two athletes moving into exam time.
This week we did a testing session and then I cancelled the rest of the training week (we only had one more session anyway)
Standing LJ - 2.64 (equal Seasons Best)
150m out of blocks - 18.8
300m on first movement - 39.8
Deadlift - 115kg x 3 (equal best)
Bench Press - 70kg x 3 (missed 80, as he didn’t want to try 75)
Chin Ups (for fun) - 20 (equal best)
We had a discussion post session, and athlete not happy with the volume and not recovering between sessions. I made some mistakes in programming and during the discussion, things I have asked the athletes to do is hot and cold showers after training are not being done as the athlete has said he doesn’t have time.
I could deal with that, but the athlete finds time to go out to social functions to meet girls but not 10 minutes to do a recovery session after training.
That being said the past month we have all being under stress. Athlete studying and training, me work, coaching, having a dog with a cancer tumour (thankfully it has been removed and it is clear), and an uncle being transported to another state to have a lung transplant - I am his power of attorney whilst he is away
This week we in theory moved into pre-comp mode, but in essence it was just keeping things ticking over as I only had two athletes who did full sessions this week. The others were sick, and still struggling, or exam preparation.
Anyway the session plan for the week (20/10) was as follows
Athlete tweaked his hamstring on the 2nd 40m. He looked good up to then, although we did modify the 40-20-15 to 60-15 (to allow an easier acceleration) due to tight calves.
When he tweaked the hammy, he was running low in the run-in and when he got to the start marker his change of pace was too dramatic and 10 or so metres he felt it tighten.
I am hoping it is only a slight problem, caused by too much sitting for study and exams. Athlete is hoping to be able to go camping and bushwalking on the weekend.
Sent him home to get compression bandage on and ice, and turn up to training on Thursday (2 days after) so we can look at more closely.
I supervised the Tuesday, Thursday, and Saturday sessions.
The athlete went camping and boating on Sunday and Monday, so he didn’t do the planned sessions then (attachment 2)
Turned up to training yesterday, complaining of a sore hamstring after trying to start his lawn mower. He is off to physio today.
I modified the planned session to the following
March ‘A’ 8 x 10m
Skip ‘A’ 8 x 10m
Tempo runs 2-4-6-8-6-4-2 x 30m, walk back/reps, 1-2 minutes rest/sets
90% of the issue is mental, as he moped the first half of the ‘A’ drills complaining about how much of a pain they are…
I am currently in no mood to put up with complaining people, he didn’t like being told my opinion.
Told him to get massage, but is unwilling to follow that advice - or does not believe massage or coach can help and only a professional physio can provide the answer.
I think it is back related as well (made worse by study for long length of time)
He hurt his back quite badly after being tackled, and I noticed the other night at training his right hip sat higher than his left (around 1/2-3/4 inch from a visual look)
Yesterday managed a session on grass (we had light rain, so grass wasn’t ideal)
March ‘A’ 4 x 10
Skip ‘A’ 4 x 10
Tempo 2-4-6-8-6-8-4-2 x 30m; walk back/reps, 2 minutes/sets
100-200-300
The 100-200-300 were not fast, the 100 was ran in about 17 seconds.
As with most injuries the final bit of rehab is in the head, I honestly feel that is where we are at the moment (he has issues, but I don’t think they are necessarily fixable)
