A discussion of strategies on how to move a sprinter up or a distance runner down to the 400/800 races. The over-under principle. Week to week and day to day. Case Studies of an athlete moving down and an athlete moving up. Rotate events and its advantages. Do everything you can to have a positive first experience. Race Model for the 400 and 800. Unique training ideas for the critical zone athlete. Frequently asked questions. Specific training plan ideas.

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We first get acquainted with Keith Ferrara and his inspiring story to overcome a serious injury where he was told he could lose his leg from compartment syndrome. Like all things in Keith’s life, he beat it into submission to accomplish a great many things in sport through developing a monster of a strength and conditioning program from scratch. Keith and I dive deep into the power of belief in conjunction with a growth mindset! Triphasic Training by Cal Dietz was a heavy influencer on coach Ferrara’s growth and development as a coach. His philosophy is using the sport to guide the qualities he is training to improve the athlete specifically for the work they are going to see in competition and not the other way around. Keith goes into his rotation within his plan to bring about concentric, eccentric, and isometric emphasis into blocks of training. Coach Ferrara talks about how he rotates the different days of training in detail along with when he decides to reset microcycles from earlier in the season/offseason. Coach highlights how eventually his athletes are strong enough and must make sure the athletes are explosive through the improvement of raw speed. He explains how he organizes speed and using it a measuring stick for sports readiness. Keith educates us on his battery of tests to see the athlete’s readiness in a number of different biomotor abilities. Keith discusses in detail his feelings on PRs and rolling averages when recording or collecting data. He builds on the subject by describing how he evaluates data to interpret what is happening in the program from a macro and micro scale. Coach goes into how he balances nearly two dozen college teams at one time. Keith explains how he builds relationships with the sports coaches and lays out the plain in the beginning of the sport’s season to increase buy-in from the team staff. Coach then takes us through how he builds his speed sessions. Keith discusses how he pairs speed and strength in marriage to maximize results. Ferrara describes how and where he builds in recovery. Coach strongly addresses the fallacy of not being “fit enough” and putting possible blame on S & C staff. We have a conversation on the strategies on how to battle this and turn it into an asset for your program. Keith gives us a few tricks to fit some of the “low hanging fruit” to reach their genetic potential. He then describes what he learned to build a program if he had to do it all over again.

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

This is live audio from A New Coaches Guide to Developing a Training Plan I did for the MTCCCA clinic. I cover a lot of ground for you to use as scaffolding for the future of your own unique training model. Use the time codes as a guide to different topics you want to jump into during my seminar. 

Audio Table of Contents 

:31 400-meter dash focus  1:44 Planning for Consistent Major Issues a la spring break  2:48 How to handle time trials?  5:27 What meets to train through and what is your peak?  8:00 Window of opportunities in events and figuring out your best lineup  10:25 Peak Cycle  12:38 What's the philosophical center of your training plan?  14:50 Placement of competitions on your schedule.  19:00 Linking themed training into your plan.  25:35 Loading strategies for multiple weeks including a "bump" week.  29:25 Value of the concurrent system.  33:30 Writing the daily plan.  36:50 How to order your practice.  39:00 Extra things to consider.   43:08 Plyometrics/active recovery days  45:10 Bad weather days/injury management

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

It is my pleasure to introduce a rising star, Brendan Thompson. A great mind who combines academics, coaching, and personal experience. Coach Thompson is a key contributor to the blog on Simplifaster. Thompson works with athletes at all levels from youth to professional. As a doctor and DI All-American, he is in a unique position to be the bridge between sport's science and sports performance. We first discuss Brendan’s influences and evolution into his current role in sport’s performance. We continue by chatting about the difficulty and pitfalls of sport’s performance in the high school setting. Coach Thompson then moves on to discuss applicable monitoring that is easy to use for coaches at multiple levels. Coach goes on to educate on his process to prime the athlete for a high-speed training session. We chat about the importance of postural integrity and how to correct issues when diagnosed. Brendan talked about the value of CoachMePlus. He then begins the discussion on how to use the data from monitoring tools but not being a slave to it. I share my ideas about the three categories of athletes who self-diagnose themselves as irrational negative, irrational positive, and rational when evaluating themselves. Coach Thompson explains his process of decided how to move forward with an A, B, or C workout. He teaches us his protocol on what tests he uses to figure out athlete readiness. Brendan discusses the benefits of a rolling average in our ranking and recording of testing. Coach and I talk about the pluses and minuses of doing interval testing. Coach then takes us through the importance of Bud Winter’s relaxation models. Coach Thompson discusses what he does for alternate means of training and how to convince the athletes and parents that sometimes plan A is not prudent. We then discuss different methods to tempo work. He then discusses how he is concerned about tunnel vision in coaching philosophy.

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To contact Brendan visit: https://www.btexceleration.com/brendan-thompson.html

To follow Brendan on Twitter Personal @BrendanThompsn Business @BTExceleration

Here I discuss how college programs would be wise to hire and interview high school coaches for available positions.

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

Today I answer numerous questions curated from various social media platforms on speed, training, and track & field. 

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

1. I'm new to sprinting and currently run fairly slow times on the 60m 8.05s and 100m 12.7s. However, my 30m time is proportionately faster at 4.3-4.5s.

What's the best way to translate that 30m relative power to the 60m, 100m, and even 200m? Stats: Height 174cm Weight 168lb Current lifts: Deadlift 385lb Trap/Hex bar 420lb Squat 308lb Bench 270lb

Thanks - look forward to hearing back. No serious plyos yet (beyond some basic pogo jumps incorporated into warm-ups), but very willing to introduce and program more into workouts. Also for info, train sprints twice a week Wed - acceleration: hills, shorts 30-60m volume approx 500m (followed by leg workout in gym). Sat - basic 3 x 100m, 3 x 150m with 5 min rest between each . Planning to introduce flys and 'in and outs' in July. 

2. What are your biggest, most useful takeaways from your positive coaching degree coursework? What have you improved or done differently as a result?

3. What’s your opinion on Barry Ross’s training methods and Pavel Tsatsouline?

4. If more relevant (having just listened to the proposed topics), who's your money on for the Olympic trials in the 100 and 200m? I think the order will be: 100m Brommell Gatlin Gillespie Kerley Lyles 200m Lyles Norman Bednarek Laird Gillespie, 

-Hey, thanks for taking the time to do this. Just as a follow-up to OP and thinking about the new-gen. Knighton or Slade?

5. Hello, I'm going to train my sprint again after many years the last time I measured my time of 11.60s according to my coach when I was 14 years old, now after 7 years I'm going to train on my own again, you were wondering what is the best way to recover and not be rusty in your speed, which routine would you recommend?

6. My son is a freshman in high school and will be a sophomore next year. He ran varsity track this past track season and his PR in the 100m was an 11.7 FAT. He also ran the 4x100 and 4x200. I would love for his sophomore year to be a break-out year for him. He plays football till Oct. What should the focus be for him after football is over? I would love to set up a master plan for him In a general sense of course. He's currently doing weights right now in the mornings (football pre-season workouts). I think he will have built a solid foundation by Oct if he keeps the weights up till then (with breaks of course). Should he focus on plyometric exercises? Eccentric exercises? There are a couple of facilities that do "speed" training, so would that be a good option? A general plan would be greatly appreciated. Thank you.

7. Do we stay within 4 seconds of maximum velocity all season.  

1. You start the fight you finish it. 2. Presence Matters 3. There are No Limits 4. No one can tell you who you are but you.

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To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

Follow Me on Twitter @sprinterscompen

I had the pleasure to have Coach Carly Fehler on my podcast. Carly brings a unique perspective as an elite multi-time national champion athlete in DIII track and field and now as a coach at UW-Parkside. Carly honored me by diving deep into her personal background both as an athlete and coach. We covered a lot of ground and subjects. I have been a fan of Coach Fehler for a bit so this was a personal treat for me. We talked about her rise from an above-average high school athlete who had been battle-tested through a lot of adversity to reach the top of her level again and again. injuries, shaping culture, the pressure of winning a title, and becoming the hunted! We discussed how her injuries led her to be inventive with her work in the pool not only for rehab but improving her mechanics along the way. From there we discussed how to build confidence through her female athletes in the weight room. Carly opens up about how she gets her athletes to move better through a unique set of warm-ups and drills. Allowing her to keep things interesting for her athletes and empower them to make decisions on what they like to feel read for practice or competition. Entertainment is important in Carly's philosophy. Coach Fehler dives deep into why it's important to train personalities and not genders. She wants her athletes to be able to lead when a coach is not around. Coach provides an excellent explanation for why some groups have friction and how to reduce it. Fehler takes us deep into how UW-Parkside how they handle difficult conversations by actively leading their team in designing a covenant that the athletes agree to for the coming year. Coach also describes how to figure out the truth behind the personalities of recruits to maximize the coach to athlete and peer to peer relationships on the team. Fehler is also working with a couple of post-college athletes. She discusses the fun opportunity it provides one on one. 

BONUS: Carly and I dive deep into ideas, concerns, and solutions to keep women in sports after high school. She had questions for me at the end of the Podcast. Turn about is fair play as they say! This one is GOOD. You will want to listen for sure!

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To follow Coach Carly Fehler on Twitter @Coach_Carlyy 

Coach Fehler's Bio: https://parksiderangers.com/staff-directory/carly-fehler/218

A message to all the fathers out there! You matter more than you could imagine. All young people need strong role models in their life. It is important you do your part. Give us a listen as we honor the great dads out there!

Kurt Hines has built programs into winning programs on both coasts of the United States of America. Kurt has a unique story that helped develop his unique style of leadership and inspiring platform with an international reach. He discusses conflict resolution: coach to athlete, athlete to coach, and athlete to athlete. How to coach and develop a culture in an ever-changing environment of a wealthy community with the addition of a huge military populous as well. Coach Hines then discusses developing servant leaders through empowerment. One of the most important opportunities for relationship building is the one on one time away from the regular season. Kurt teaches the audience how to build a leadership council to develop leaders within your program. We go on to talk about how important it is to hire men and women that will help you turn your mission into reality. Coach and I have a conversation about what we have learned from other coaches what not to do with our programs. Kurt talks to us about his faith helps guide his choices as a coach and educator. We dive into the feelings of our occasional doubt and how important it is to recalibrate what value we really want to deliver. He goes on to discuss the challenges of a large social media platform and how he deals with the potential negative aspects of our modern digital world. Kurt talks about the value of redemption and how taking an "L" allows for the most growth to be a better person. Coach then discusses the silver lining to what have we learned from the pandemic that can make us better coaches moving forward. Kurt educates me on the five most important things to build a team starting from scratch. 

For elite performance technology please visit: https://store.simplifaster.com/sku/83/

To purchase the Sprinter's Compendium visit: https://store.vervante.com/c/v/V4081803315.html

To Follow Coach Kurt Hines on Twitter: @CoachKurtHines 

For more on his "Why" and to interact with him further: https://www.coachkurthines.com/