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Winter Workouts
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Winter Workouts 2013
by Tony Veney
Hello all!
I was inspired by the winter training article written by coach Mangiacotti two weeks ago, so I wanted
to put in my two cents concerning what I wanted my young people to do. As a young high school coach I
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was determined to write workouts for everyday of the break and even wanted them to run on
Christmas day (Hey, a little run can help with digestion). But with the help of a number of my mentors,
I have come up with the following program designed to be precise without being unreasonable and
OCD. Good Hunting.
Run one of the following workouts choices each week. Do not run back to back days unless it’s a tempo Complete Track and Field
day after a speed-power or speed endurance workout. Three to four workouts a week is all you will
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need to come back fit for the first meet. You may run more than one tempo day per week (2), but
never more than one speed-power or speed endurance run per week. The speed and power workout
5,217 people like Complete Track and Field.
should start your week and make sure you have run some tempo or general strength before the next
hard day. If you are feeling fatigued or sore, it would be better to take another day off (your body is
telling you something, so listen). If you have questions, call, text, or send an email. If this team wants
to win at the highest level, then come back to school in the kind of shape that is needed to perform at
the highest level! You can’t find your state meet performance at the state meet. The state meet
began when school started in August.
Merry Christmas
Happy New Year
Coach Veney
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Ankle Bounces 3x20e Singles
Trail circles 3x8e Doubles
Trail slides 3x6e Triples
Trail slides run off 3x6e Fours
Trail leg rock back 8 sec.
Walk overs
Over-over-back
Over and under
Under-under
Skip overs
Around the world
Track Workouts
Endurance Choices
10. 4×500 with the first 100 in 20 and each 100 faster – 500 walk recovery
Strength Endurance Choices
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5. 5. 5 starts over the first 5HH. 30 feet apart for women and 24 feet apart for men.
Categories
Long Hurdle Choices (always full hurdle drills)
Distance
1. 1. 6 runs over 5 hurdles down – turn around – 5 hurdles back – 20 paces apart or double high hurdle Hurdles
marks. 3 mins. Recovery Jumps
2. 2. Set up all 10 hurdles around the track – run 1-5, 2-6, 3-7, 4-8, 5-9, 6-finish. Walk back recovery Mid Distance
3. 3. Set hurdles 6-7-8-9 and run from the 5th hurdle mark – jog back to thew start for 4 reps and Olympic Lifts
walk a lap recovery – repeat 4x
Sprints
4. 4. Set 6 hurdles 10 paces apart and run an alternate leg routine – 9 times with 3 minutes recovery
Throws
5. 5. 8×300 with the last 100 over the last 2 hurdles of the race – the first 200 is at 75% and the last
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100 is at race pace – 8 minutes recovery
6. 6. 12×200 same as workout #5 – first 100 is tempo and last 100 over the last two hurdles of the
race and run to the finish Archives
RELATED: Complete Program Design and Technical Development for High School Hurdlers April 2013
March 2013
February 2013
Mobility Hurdle Workout Days
January 2013
Walkovers Walk-overs
December 2012
Over-over-back Laterals
November 2012
Laterals Trail Circles
October 2012
Laterals – middle Trails slides
Over-unders Run overs
September 2012
Tags: coaching track, sprint workouts, Tony Veney, training over break, winter September 2011
break workouts, winter workouts. August 2011
Filed under Hurdles, Sprints by Administration on Dec 30th, 2012. Comment. June 2011
May 2011
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January 4, 2013
Latif Thomas @ 1:55 pm Reply
@Charles Y.:
What would be sufficient tempo times for girls ages 12-13 in 100 & 200?
I need a good 12 week workout for high sprinters both boys and girls.
@Timothy cole:
@Robert:
http://www.completeprogramdesignforsprinters.com/
Is a break down of what all this means in your Complete Speed Training Volume 2?
Somethings I don’t understand what’s being written.
Looking at the tempo choices in this article, I wasn’t sure of the pace and/ or
meaning of 1111, 1212…etc
Could you explain?
Each girl is different, therefore is there a specific percentage you like to see them
do the tempo times?
I have a question about your article: you say to not run more than one speed-power
or speed-endurance work out a week. does that mean to only pick one from the
Strength endurance and speed choices listed above? Are the endurance choices not
considered ‘speed-power’ or speed-endurance choices? Thus, Could I have a work
out week look as such: Monday, Speed Choice; Tuesday, Tempo choice; Wed.,
endurance choice; Thursday, Tempo choice; Friday Endurance choice.
What is the main difference btw the endurance workouts and the tempo workouts
as they look very similar? The seem to be at 85% etc…
When doing the #1 tempo how much recovery between sets and reps. What kind of
time for example a 15 yr old girl who hits 25.72 in the 200 and and 42.69 in 300 and
60 in the 400…..also she pops up too fast from start what are some good cues or
drills to help that……she is a very coachable kid.
Reply
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Eugenia @ 8:10 pm
bpfit@msn.com
@Nwora Fairley:
Generally speaking this is all covered in CST2. But, with CST2, I’ll answer all of your
questions. You can also ask them here and you’ll probably get answers, but no
guarantees on that as we must spend our finite Q&A time addressing those who
have purchased programs. But, again, I try to answer as many of these questions as
possible.
@Boris Oden:
@Timothy cole:
@Maria:
You can take that approach with your sprinters, but your hurdlers will need hurdle
work. The endurance choices are NOT considered speed-power or speed
endurance.
@matt bernardo:
Tempo workouts are more extensive/intensive and Endurance workouts are more
faster paced intensive tempo/special endurance. Don’t get too obsessed by the
times that are listed as they may not apply to your athletes.
I purchased cst2 last year… is there a place where we can post questions on it?
@Eugenia:
We do 50m walk between reps and 100-200m walk between sets depending on
training age and time of year. To establish pace, multiply PR x 100 and divide by the
intensity you want them to go. With Tempo #1 you’re looking at roughly 75%.
Popping up is an entirely different conversation and for that I would search the site
for acceleration development related articles or, more specifically, get my Complete
Speed Training Volume 2 or Marc Mangiacotti’s ‘Building the Perfect 100m sprinter’.
@James:
But, again, in your situation use a time based on your specific athletes’ PRs.
To establish interval times, multiply their PR at that distance x 100 and divide by
your chosen intensity.
@ Latif…
the 14/16 interval times for 100, or 200? In other words they kids are getting 14
seconds rest between each 100? (or 200)
thanks
@Latif Thomas:
Latif,
In the tempo section it has a workout listed as 1. 1111,1112,1121,1211,2111,1111
(14/16 sec.). Could you explain that?
Thanks
Geoff
@James:
When I use this workout their rest is generally a 50m walk between reps and 100-
200m walk between sets. Or sometimes I use 1′ for 100m runs and 2′ for 200m runs.
@Geoff Hennessy:
The ’1′ means run 100m and the ’2′ means run 200m. The 14/16 are the male/female
times per 100m. So the workout is 6 sets of runs starting with 100, 100, 100, 100
then the next set is 100, 100, 100, 200.
Generally the rest between reps is a 50m walk and the rest between sets is a 100-
200m walk. You can also use a timed rest of 1′ (100) or 2′ (200) but I find that nearly
impossible to manage when dealing with large groups.
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