Youth Training Programs

Attached are your training and nutritional protocols for next week – please review each day’s notes and associated video links. If you can’t gain access to the track on any day that seat time is outlined, please discard and focus on your cross training protocols.  Keep in mind, when a day is over, it is over.  We do NOT want to take a “missed workout” and move it into the next day – this will create excessive residual fatigue and will reduce your incremental improvements.

Improve your Strength and Flexibility for Improved Speed and Endurance

Nothing ill improve your speed and endurance like functional strength and optimum range of motion.  When your muscles are trained with sport specific strength and plyometrics, both the primary and secondary muscle groups are solicited to work together and become stronger synergistically.  When you are training or racing at a high level of output, your development of both primary and secondary muscles will help you maintain optimized biomechanics and maintain your pace with less effort.    When you are laying out your week, it is more important that you give up a cardio workout than a strength workout (unless we have determined that your aerobic engine is inferior to your strength levels).  Having a foundation of strength is the key component to sustainable speed and endurance.

Taking the time to warm up properly, stretching prior to your main set, stretching when your workout is complete and implementing your soft tissue protocols prior to bed are all geared towards establishing optimum range of motion within each muscle and supporting tendons, ligaments and functional joints.  Optimal range of motion allows the muscle to go through its entire range of motion which results in improved power output and reduced fatigue (because the muscles, tendons and ligaments move freely).  Again, if you have to cut a workout short to ensure that you have enough time to stretch, implement dynamic movements and foam roll/trigger point – this is a better use of your training efforts.

Training with clarity and focus, another tool for Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Good people are good because they have come to wisdowm through failure.”
– William Saroyan, Writer