Results 1 to 7 of 7

Thread: props to CF

  1. #1

    props to CF

    Charlies handy work. My kid, raised on a diet of CF's principles and the ideas discussed on this site. No colleges have picked her up yet but I hope some one notices the potential... BTW she beat kids going to Big D1 schools this fall.

    I have never really posted race pics of my kids on here but, to any parents out there on the fence about Charlies methods working for kids- hell yeah they do. Not just that, kids love it for some reason.

    She competed this weekend at the Arcadia Invitational Multi meet and scored a 4769. She won the hurdles (14.25) and LJ(5.76m) and was second in the 200M (25.22). She was actually in the lead until the 6th event. But her throws and 800M still need work.

    Here are some highlight videos from the Arcadia Multi this weekend:

    Girls Heptathlon 100m Hurdles Section 1 - Arcadia Multis
    http://arcadia-multis.runnerspace.co...ideo_id=140803


    Girls Heptathlon 200m Section 2 - Arcadia Multis 2015
    http://arcadia-multis.runnerspace.co...ideo_id=140811


    Girls Heptathlon Long Jump Flight 2 Round 1 - Arcadia Multis 2015 (forward to 5:30 min)
    http://arcadia-multis.runnerspace.co...ideo_id=141022


    Here are few action photos from this past weekend:
    http://ca.milesplit.com/photos/files...2#.VSs56vnF-So
    http://ca.milesplit.com/photos/files...4#.VStSj_nF-So

    http://dominiquebeltrez.com/race-pics-and-videos/

  2. #2
    Administrator Angela Coon's Avatar
    Join Date
    Apr 2005
    Posts
    1,585

    Re: props to CF

    Great to hear from you nycjay01. Good work with your daughter as well. What is your high jump? SHe is clobbering the girls in the 200. Does she want to go somewhere for school and run track as well?

  3. #3

    Re: props to CF

    Those are some pretty serious marks in her better events! Also curious about her HJ myself.

    -Edit-

    You have every reason to be very proud. She is a great athlete!

  4. #4

    Re: props to CF

    This was her first outdoor meet. I hope things keep improving. Her high jump is ok 5" to 5'3". But she rarely does throws or high jump.

    Angela as far as schools go she just wants to to run in college but she wants to be some where warm :-)

  5. #5
    Administrator Angela Coon's Avatar
    Join Date
    Apr 2005
    Posts
    1,585

    Re: props to CF

    I'd be curious to see what a sample week and or speed session looks like.
    How long is her warm up for example in minutes?
    Are you doing all the power speed drills? WHich ones do you do?
    Has she been doing much med ball and or box jumps?
    What do you feel are her greatest strengths?
    What if any lifting is she doing?

  6. #6

    Re: props to CF

    Quote Originally Posted by Angela Coon View Post
    I'd be curious to see what a sample week and or speed session looks like.
    How long is her warm up for example in minutes?
    Are you doing all the power speed drills? WHich ones do you do?
    Has she been doing much med ball and or box jumps?
    What do you feel are her greatest strengths?
    What if any lifting is she doing?
    1hr 30mmin warm up

    50m skips forward/backwards/left/right with 50m jogs between each skip
    leg swings etc
    Drills (a/b skips a/b runs)
    Static stretch
    sometimes hurdle walkovers if we can

    for hurdle warm up on race/speed days:
    hurdle skips trail leg/lead leg w/5hurdles
    3x1 step between hurdles 3m apart 5h
    3x 3 step between hurdles 6m apart (as fast as possible between - 8m run up to first hurdle- 5 steps) 5h
    If we have time we do a 2 resisted runs with a rubber tubing
    and forum dont have a panic attack - over speed for 10m then fly in to 15-20m (she loves this by the way)
    Rest 20min
    2x2h from block
    Rest 20min
    race

    I try to keep her lifting the basics (squat/bench/GH raises/lat pull downs)

    Might not make sense but that is what she likes to do..


    A/B skips almost every work out.
    She's mostly a power type person. being naturally muscular/powerful is her greatest asset- it's almost an unfair advantage over most HS girls but them is the breaks. Makes everything much easier when the strength is always there.

    Right now we're doing the following (but it might change)

    Monday:
    Tempo
    Throws

    Tues
    Jumps

    Wed
    Wieghts

    Thur
    Speed/Hurdles
    EFE runs
    50m sprints from stand
    Block starts over 2x3h


    Friday
    Tempo
    Throws
    or
    Rest

    Sat
    Race
    Or
    SE (anywhere from 250-80 sub max OR 12 hurdles 2x@ 8m apart 30" hieght)
    +
    Weights

    Sun
    Throws
    or
    Rest





    No Plyos with so many jumps and hurdles I think it would be over kill.
    In the fall we did a little more med ball and it was a mix of hop throw/and imitation jav and shot(when she rembers)
    We dont do any med ball throws outdoors

    Food:
    Mix of
    junk
    Spanish food (rice beans meat and salad)
    wholesome normal food
    And This is too funny when it comes time to go to big meets she cuts out the junk and has shakes LOL that is her cutting diet
    good amount of water thru out the day


    Supps:
    Multi mineral (she said she knocks out when she takes it)
    protein shakes

  7. #7
    Senior Member
    Join Date
    Nov 2004
    Location
    Toronto, Ontario, Canada
    Posts
    750

    Re: props to CF

    Quote Originally Posted by nycjay01 View Post
    1hr 30mmin warm up

    50m skips forward/backwards/left/right with 50m jogs between each skip
    leg swings etc
    Drills (a/b skips a/b runs)
    Static stretch
    sometimes hurdle walkovers if we can

    for hurdle warm up on race/speed days:
    hurdle skips trail leg/lead leg w/5hurdles
    3x1 step between hurdles 3m apart 5h
    3x 3 step between hurdles 6m apart (as fast as possible between - 8m run up to first hurdle- 5 steps) 5h
    If we have time we do a 2 resisted runs with a rubber tubing
    and forum dont have a panic attack - over speed for 10m then fly in to 15-20m (she loves this by the way)
    Rest 20min
    2x2h from block
    Rest 20min
    race

    I try to keep her lifting the basics (squat/bench/GH raises/lat pull downs)

    Might not make sense but that is what she likes to do..


    A/B skips almost every work out.
    She's mostly a power type person. being naturally muscular/powerful is her greatest asset- it's almost an unfair advantage over most HS girls but them is the breaks. Makes everything much easier when the strength is always there.

    Right now we're doing the following (but it might change)

    Monday:
    Tempo
    Throws

    Tues
    Jumps

    Wed
    Wieghts

    Thur
    Speed/Hurdles
    EFE runs
    50m sprints from stand
    Block starts over 2x3h


    Friday
    Tempo
    Throws
    or
    Rest

    Sat
    Race
    Or
    SE (anywhere from 250-80 sub max OR 12 hurdles 2x@ 8m apart 30" hieght)
    +
    Weights

    Sun
    Throws
    or
    Rest





    No Plyos with so many jumps and hurdles I think it would be over kill.
    In the fall we did a little more med ball and it was a mix of hop throw/and imitation jav and shot(when she rembers)
    We dont do any med ball throws outdoors

    Food:
    Mix of
    junk
    Spanish food (rice beans meat and salad)
    wholesome normal food
    And This is too funny when it comes time to go to big meets she cuts out the junk and has shakes LOL that is her cutting diet
    good amount of water thru out the day


    Supps:
    Multi mineral (she said she knocks out when she takes it)
    protein shakes
    Jay,

    Congrats on your daughter's performances! It is great to hear that she is having lots of success. I have no doubt that she will find a spot at a warm weather school. I'll keep my ears open and if I hear anyone is looking I will point them your way!

    T

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •