SPEED DEVELOPMENT FOR ENDURANCE ATHLETES BRIAN SEPPALA TEACHER
SPEED DEVELOPMENT FOR ENDURANCE ATHLETES BRIAN SEPPALA – TEACHER & COACH JULY 29 TH , 2016 – CHSCA MULTI-SPORT CLINIC
NEW HAMPSHIRE HISTORY “SEP” Competitive cross country skier in high school, with XC running & track in the off-season Skied for the Univ. of New Hampshire, under Coach Cory Schwartz
COLORADO HISTORY “COACH SEP” Coached middle school cross country from 2002 -2015 Coached high school track & field from 2004 -2014 Presently coaching middle school track & field Also coaching a junior cross country ski team out of Grand County
ATHLETE ACCOMPLISHMENTS 2005 & 2008 Kirsten Lake – 800 m State Champion 2008 - 4 x 800 Girls State Champions 2007 - 4 x 800 Boys State Champions 2006 - 4 x 800 Boys State Champions 2009 - 4 x 800 Boys State Champions 2011 - 4 x 800 Boys State Champions
TRAINING PHILOSOPHY Specific times of year do not dictate specific types of workouts Every type of workout yearround spiraling up in difficulty
SPECIFIC WORKOUTS An ideal week, whether it is in November or in April, will have some combination of: Over. Distance Run (Green) Tempos (Gold) Hammers (Orange) Hill work (Red) Kenyans (Blue) Circuits (Purple) with some Active Recovery thrown in when needed All of these workouts are done in ability leveled groups and all are a little bit harder than the week before.
WATCHES Coaches Prep Work: Group all athletes based on race performances into 8 -10 groups Practice: Each group gets a with the workout programmed into it Mile splits Strength blocks Interval splits Recovery time Allows coaches to coach, not to focus on stopwatch
SEP’S FAVORITE WORKOUTS Long Run In Small Groups Progressive Marked “out-and-backs” Monitor pace and mileage Sag Wagon Water, gels, coaching, moral support Builds comradery, toughness and good running form
SEP’S FAVORITE WORKOUTS Tempos Group intervals at a slower speed, up to 2000 m long Imperative they be kept underneath lactic threshold Must train body to be able to buffer lactic acid efficiently More is better than faster (Decrease rest to increase difficulty) Can mix in hard effort, or strength effort, or other stressors.
SEP’S FAVORITE WORKOUTS Hammers Traditional “ 16 x 300 m w/2 min rest” style intervals, w/ a twist Run at VO 2 Max pace, pretty fast. Random “hammers” where interspersed throughtout. Athletes must run 10 -20% faster Same recovery as normal Mimics a race with surging, pacing and variable recovery
SEP’S FAVORITE WORKOUTS Spenst Hill Spenst = explosive (ski team workout) Hill bounding, not running Ski specific bounds Dynamic movements Slow Contraction, Fast Explosion
SEP’S FAVORITE WORKOUTS Kenyans Progressive speed intervals in small groups A long interval broken up into progressively harder segments Try to hit all speeds, from easy jogging, to all out sprinting, within the interval The athletes run a 1500 m interval with all the feelings, stress, focus of a race
SEP’S FAVORITE WORKOUTS Circuits Short speed work w/quick simple body weight strength Outside on grass (Inside on dangerous weather days) Go for time (30 -45 min) Medicine balls, mini hurdles, elastic bands
QUESTIONS, COMMENTS, OBSERVATIONS?
COACHING PHILOSOPHY 1. Athletes run for their teammates, not for their coaches or themselves 2. Everything is done with a specific purpose for winning races 3. Mental toughness can be taught and trained, it is not innate 4. Be genuinely positive
1. ATHLETES RUN FOR THEIR TEAMMATES, NOT FOR THEIR COACHES OR THEMSELVES
BUILDING TEAMMATES
2. EVERYTHING IS DONE WITH A SPECIFIC PURPOSE FOR WINNING RACES
BUILDING SPECIFIC PURPOSE Post Practice Form Drills High Knees Butt Kicks Drum Majorettes Cherry Pickers Explosive Bounds Karaoke Reinforces proper form when tired & fatigued
3. MENTAL TOUGHNESS CAN BE TAUGHT AND TRAINED, IT IS NOT INNATE
BUILDING MENTAL STRENGTH Survivor Hills Short steep hill sprints (25 m max) All athletes line up at the bottom Coach blows whistle, athletes sprint to top Last one up is out, group is reduced by one Final athlete standing is the champion For further reading, click on this blog post: On The Importance of Hills
4. BE GENUINELY POSITIVE
BUILDING POSITIVITY
HALF THE PLAN IS STICKING TO IT WRAP-UP
CONTACT INFORMATION Brian Seppala – Liberty MS, Cherry Creek Schools Email: bseppala@cherrycreekschools. org bseppala 19@gmail. com Phone: 303 -638 -9810 Instagram: @Colorado. Sep Youtube Channel: www. youtube. com/user/bseppala 19 Speed Development in Endurance Athletes presentation can be found here: http: //bit. ly/2 ac. BVi. A
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