Latif thomas s complete speed training volume 3 if the original cst was your associates degree, cst2 was your bachelors degree, then cst3 is your masters degree. Im a big fan of latif thomas, you can find his program at. Latif thomas run 40s to measure speed but also for sprint training. Latif thomas workout planning template for hs sprinters. Im here to show you how that belief is flatout wrong. If you want to be able to develop the ability to do 12 x 2, how do you. Last week, jim hiserman wrote summer sprint training. And, out of sheer desperation, i emailed latif thomas, owner and founder of complete track and field. This particular athlete is stepping out of the blocks as opposed to coach thomas preferred technique of pushing out of the blocks. Latif thomas provides an overview of plyometric drills and how they can help your sprinters create more speed and power.
Microcycle, weight training, core stabilization, and race strategy part 2 december 08, 2010 carl lewis has given some approaches and tips of training and racing during his visit in kuala lumpur, malaysia in december 2010. Find the program youre looking for by following the links on the menu at the top of the screen. For more information about that program click the link. The drills are ones that many of you are already using, but coach does a great job of explaining how to teach the technique and common mistakes. He is the cofounder of and produced the 11 dvd set on complete speed training for sprinters. These runs are followedby full recovery, which is usually at least 23 minutes between every run. Aerobic conditioning destroys a sprinters nervous system and sprint mechanics.
Track sprinter workouts high school eoua blog weight training lifting for sprinters off season during high school and collegiate athletes a better life with burgers wiaw two workouts bleacher workout stadium stack track summer training guide. Iyca the international youth conditioning association. Latif thomas explains how to build a championship sprints culture even if you lack the resources and gene pool flooding those other programs once your realize how and why youve been failing to understand or design training to address the root of what leads to consistently faster sprint times, youll be excited to go to your next practice. Athletes accelerations own speed expert latif thomas wrote a great energy systems article last year and i will just paraphrase it for you. Off season track and field workouts for sprinters pdf. It makes sense running at top speed is a good thing. If you want to run a faster 400m race, watch this entire video and check out this complete speed training blueprint guaranteed to meet the needs of high school sprint coaches. Strength training the weight room is critical if youre not in the weight room. Pdf sprint performance is related to muscle fascicle length source 400m 800m training program track star usa girls hurdle training program track star usa specific training for the m runner pdf free girls hurdle training program track star usa. Training high school 400m runners program elitetrack. Complete program design 2 for sprinters annual plan. Download your high school sprints 100400 annual plan template now.
More people are reading simplifaster than ever, and each week we bring you compelling content from. Take 10 seconds to decelerate and repeat the run in the opposite direction. To help answer some of your program design questions, or simply give you a resource to give some workout ideas, ive created two hs annual plan overview charts. They will use the race distribution suggestion from the usatf level ii sprints manual which says, for male athletes. Changes i made to my teams sprint training program with. So thats why id like to announce a great deal on latif thomas s new training high school 400m runners program. Speed work latif thomas the fact is that many coaches dont even know what true speedtrainingis. Do you have any recommendations for how to structure their strength and track workouts. Sprint racesdefined an acceleration to a maximal race velocity, followed by an attempt to maintain the highest level of that velocity for the duration of the event. If you dont have room change the distance find a way to get the job done. How to mantain speed at the end of a race by latif thomas from extract. The truth about 400m training latif thomas cscs, usatf ii sprints, hurdles, relays.
Track and field workouts for sprinters pdf blog dandk. This article is guest posted by latif thomas, cscs, usatf. Latif thomas on sprint development podcast presenter. Track and field workouts for sprinters pdf eoua blog. Both are necessary parts of any athletes training program. The high jumper strength and conditioning coaches insider source track sprinter workouts high school eoua blog workout 100m 200m training program track star usa complete full year sprinters workout program stack latif thomas key to program design for sprinters 100m. Training plan develop a season long plan break up in to micro cycles if want to everyday you should work on one aspect of sprinting make sure you tell them the why of the workout. He publishes a lot of articles about sprint training that you could use to piece together without paying.
Latif thomas sprint training philosophy product tags. Ii creator of complete speed training for sprinters the 200 meter sprint is the rodney dangerfield of the sprint events. No formal workouts but give them workouts for the weekworkouts that can be done. In the clip below latif thomas from demonstrates three very good drills to help your sprinters develop the muscle memory necessary to have the most efficient sprint mechanics. Speed trap is more than a darkened truthits an instruction manual for training. Speed work latif thomas running track and field scribd.
Latif thomas, teaches you how to utilize a commonalities based system allowing you to run simultaneous short and long sprints programs without ever feeling like youre losing control of the. Secrets of the short sprints 55 200m latif thomas cscs, usatf ii. I know i can get them strong and that should have a big impact on their times. Ive also answered thousands of questions from coaches, athletes, and parents from all over the world. Planning to use squats, deadlifts, box jumps, and a. Within this site youll be able to access the entirety of boo schexnayders ctf coaching programs and resources. When we commonly think of the sprint events, the 100 meter dash gets.
Low enough volume to leave room for the sprint training. This clip is from a complete speed training program by coach thomas. Measure 10meter fly time with automated system summit timing system. Latif thomas talked about training deeper in the same poolmeaning using backtoback days of the same skillbut using a variety of different exercises, versus training shallower in the same poolmeaning using one day as a more difficult versionbut still training the. Ive had the opportunity to check out his products in the past and have been impressed.
Here is the 400m race model video you may remember from another channel. If anyone has bought it please leave feedback,read more. Download latif thomas key to program design for sprinters 100m. Latif thomas owner complete track and field codirector complete track and field clinic. Sprints participant goingsgone on november 2, 2011 at 2. This way they know what to expect to get out of it. Changes i made to my teams sprint training program with the help of a mentor. If you dont have room run timed 20s or 30s find a way to get the job done.
Im going to be working with high school sprinters for the first time this spring. I am contemplating on buying it for our club because we dont have a coach and i need something to base our training off of. Speed work consists of full intensity runs lasting between 28 seconds. This article is guest posted by latif thomas, cscs, usatf level ii, creator of complete speed training for sprinters. I wasnt immune to the wear and tear of highvolume sprint workouts, but i. Latif thomas key to program design for sprinters source. Charlie francis workout sample training microcycle june 16, 2011 charlie francis was a sprint specialist and widely regarded as one of the greatest track and field coaches of alltime. Charlie francis workout sample training microcycle. Key factors for developing specific endurance in 100m. Measure 10meter fly time with an automated system summit timing system or freelap or swift. Renowned speed expert latif thomas explains his shorttolong methodology to developing speed and agility for athletes people say all the time that speed and agility for athletes is just like talent. Download your hs 100m400m workout progression templates pdf. Speed reserve is, essentially, the difference between an athletes maximum. Latif thomas, usatf ii sprints, hurdles, relays 2005 mstca coach of the year from athletes acceleration, founded by latif thomas and patrick beith, combines over 25 years of athletic and coaching experience to bring you the very best in speed development, strength and conditioning programs for coaches and athletes.