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Thread: DMA's Coaching Thread

  1. #11

    Re: DMA's Coaching Thread

    All right!

  2. #12
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Hermok, I apologise for not getting back sooner - family and friends are in the midst of a big bushfire (30-40% of a couple of towns wiped out)

    I haven't been able to get something better up, so below is a typed version of week 1 to 4

    The program for each week is between commas. So the Monday session below is week 1 is 2x2x200m, week 2 is 2 x 300+150 etc...

    Monday; 2 x 2 x 200m, 2 x 300+150, 2 x (3 x 50 + 1 x 300M), 2 x (1 x 300 + 3 x 50)
    Tuesday; Big Circuit, Big Circuit, Big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100
    Wedensday; Off
    Thursday; 3 x 30m Sleds + 2 x 30m + 2 x 3 x 60m + 2 x 40m starts, Repeat, 2 x 30m Sleds + 2 x 30m + 2 x 2 x 60m + 3 x 40m starts, 4 x 30m with 20m run + 2 x 2 x 60m + 4 x 40m starts
    Friday; Repeat tuesday
    Saturday; Off (or do Friday if not done on Friday)
    Sunday; Relay Practice
    Continuing to learn is one thing in life that has to continue.

  3. #13
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Week 5 to 8 (same formatting as post above)

    Monday; 1 x 350 Full + 250+150 (30 sec rest), 1 x 350 full rest + 1 x 60, 50, 40 (walk back), 2 x 2 x 200 (2 min rest rest + full recovery), 2 x (300 +150) (2 min rest/reps + full recovery)
    Tuesday; 3 x 100 + big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100, 3 x 100 + big circuit + 3 x 100
    Wednesday; Off
    Thursday; 3 x 80 In & Outs (8 mins)+4 x 60 (6 mins)+1 x 90 Block, 3 x 30m (3 mins)+4 x 60m (6 mins)+1 x 80m (8 mins), 2 x 90m In & Outs (10 mins)+3 x 60 (6 mins)+1 x 80 (8 mins)+5 x 30m Blocks (3 min),2 x 4 x 30m Walk back/reps+ 8 min/sets, 1 x 90m In & Outs (9 mins)+2 x 60 (6 mins)+1 x 80
    Friday; Repeat tuesday on Week 5 and 7
    Saturday; Off but competition on Weeks 6 and 8 (will choose the race during the week)
    Sunday; Relay Practice
    Continuing to learn is one thing in life that has to continue.

  4. #14

    Re: DMA's Coaching Thread

    Hi DMA
    Just been browsing trough your thread. I have some questions.

    How old is your guy?
    And why isnt he beating the 12 in the 100?
    Its hard to believe a guy cant manage to run sub 12. I have only met long distance runners who couldnt do that.


    As for the plan.
    Why no weights?
    also the volume seems a bit high(thursdays)

  5. #15
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    HI Pindaman

    Thanks for the questions

    The athlete is 23.

    He should be running sub 12, I think losing 8 weeks of speed work has been the issue as well as technical issues with acceleration out of blocks. Other issues is he just isn't strong enough for 100m. I think ultimately he will move to 800's (his younger sister has been selected for an Australian junior team for 800 & 1500m). I also believe he does to much work outside of training, his family are old school do more work to get better.

    To provide and indication of the 100m pace in the state, the fastest runner here is 10.95, and to make the final of the state championships you will probably run mid 11's. This is the level I am working with.

    There are weights, they are done after Monday and Thursday sessions, I just haven't put them down here yet.

    In essence the weights are set up like this

    Deadlift or cleans + box jump
    Squat or hip extension movement + push movement + ab
    hip extension or knee movement + pull movement + ab

    We tend to total around 16 sets, reps on initial exercise tend to be no more than 8 (4-6 normal), and second exercise reps depend on what it is, and the ab movements tend to be timed

    The Thursday session is around 570-590m, not sure if that is high all not. But he seems to manage, but I do drop reps and sets if the athlete is fatigued. What volume of speed would you recommend?
    Continuing to learn is one thing in life that has to continue.

  6. #16

    Re: DMA's Coaching Thread

    Hi DMA,

    I just noticed the volume and i dont know the history of th athlete. 600m of speed got me injured in no time. You're plan looks a bit like KK's blue print of 2days-rest-3days-rest training plan.
    As a 400h I have experimented with the KK plan allot the last 5 years and it really works.
    For me the key was to go for quality work in speed. Don't be afraid to do too little speed work. sessions of 300m can work wonders.
    your session:
    3 x 80 In & Outs (8 mins)+4 x 60 (6 mins)+1 x 90 Block + weight
    Looks real hard to do it at 100% quality. The in-out when executed well can make you really tired.
    When the in/out is the main part of the session i might change it to : 3x80 i/o 8' -10-15' - 2x60 6' (360m) - he might be more fresh for the weight.
    What kind of wheather is it over there...I cant do too much speed over here as it is near freezing temps.

    THe rest seems good. I really hate 300+ distance so i almost never do them except when i feel really strong. SO never in gpp/spp. But your guy might not have the psycological disadvantage

    Also i have some good experience using bw circuits (mentioned somewhere in the allan wells training topic) to replace ruinning circuits to save the legs as I have chronical calf problems.

  7. #17
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Thanks Pindaman

    Will keep an eye on volume, I think you are right about the volume, although he did manage the load of during winter. My one query about the winter load, was his injures caused by his stupidity or by tiredness from my part and him doing things he would normally do.

    Currently we are in the middle of summer - last week it was 42 degree celsius with 12% humidity (and 40km/h winds) (37 celsius = 100 F), we average around 22 degree in summer and 22% humidity normally.

    It is definitely KK inspired
    Continuing to learn is one thing in life that has to continue.

  8. #18
    Member John's Avatar
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    Re: DMA's Coaching Thread

    How you coping with the fires?

  9. #19
    Member DMA's Avatar
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    Re: DMA's Coaching Thread

    Quote Originally Posted by John View Post
    How you coping with the fires?
    Today is the first clear day in the capital, and thankfully it is only 19 degrees today, but we are expecting winds and 30 degrees in coming days.

    A few people I know have lost everything, including a least one coach (Ray Quarrell), a few family members and friends had issues with their farms - but all got through okay.

    The hard part in the Hobart, where I am, is that we had fires to the North, South, East and West within 100km, so we got the smoke pretty bad. The main fires are yet to be under control but have slowed.

    All we need is a lot of rain - had none or no worthwhile amount for probably a month or more.

    The weather patterns Tasmania had last week, is similar to what New South Wales and Victoria are having at the moment. I know Western Australia and South Australia have had a week or more of temperatures above 40 degrees C (that is around 105 F)
    Continuing to learn is one thing in life that has to continue.

  10. #20
    Administrator Angela Coon's Avatar
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    Re: DMA's Coaching Thread

    I noticed something in our national paper today about the fires in Oz.
    What a devastation for your beautiful country and the people living there.
    It must be a horrifying experience to go through something like this.

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