1993 USATF Level III Seminar, Gary Winckler, University of Illinois.

Modeling Sprint Performance

by
Gary Winckler
University of Illinois

Why model performance?

To evaluate the current-state of the athlete's technical and physical parameters .end systematically plan for the
positive alteration of those parameters which can effect future performance.

History
Much has been written over the years (since 1960 anyway) regarding field tests and testing parameters to
evaluate physical preparation or to identify talent in track & field athletes. Batteries of field tests have been used
to evaluate strength and power abilities and to correlate these to performance levels in sprinting events.
Examples of these batteries are summarized in the following table

Approximate turn) ant] 1 nrow rarameters for iuUm Pertormance — ‘--' nil 4 L- l vc) ki4 Pt r•F .

100m Bounds Score

100m Bounds (#)

01 Om Bounds (1)
5 D.L. Hops (m)

10 Bounds (m)
(m) spunog S
3 Bounds (n)

OHB-4kg (m)

BLF-4kg (m)
(tu) LLS
SLJ (m)

. 100m Perf.

.
10.70-11.10 2.70-3.00 8.20-8.80 15.00-15.70 8.50-9.10 14.90-15.60 31-33 35-37 13.50-14.00 48.50-50.00 15.40-16.00 14.40-15.00
11.10-11.30 2.60-2.90 7.90-8.50 14.20-14.90 8.20-8.80 14.10-14.80 29-31 37-39 14.00-14.30 51.00-53.30 14.80-15.60 14.00-14.60
11.30-11.70 2.50-2.80 7.60-8.20 13.40-14.10 8.00-8.60 13.30-14.00 28-30 38-40 14.40-14.80 52.40-54.80 14.40-15.20 13.60-14.20
11.70-12.10 2.40-2.70 7.30-7.90 12.60-13.30 7.70-8.30 12.50-13.20 26-29 39-41 14.80-15.10 53.80-56.10 14.00-14.80 13.20-13.80
12.10-12.50 2.30-2.60 7.00-7.60 11.80-12.50 7.40-8.00 11.70-12.40 25-27 40-42 15.10- 13.60-14.40 12.80-13.40
15.30,55.10-

The table above shows general power parameters for a 100m sprint performance. The data from this table is a
synthesis of data taken from several sources (Russia, East Germany, Cuba, Italy, US). Such tables are best used
as guidelines only. The tests here reflect general power parameters which are thought to be indicative of those
characteristics desirable in sprinters.

Efficacy
Testing batteries such as the example above can be:
 Motivat ional
 ■ Goal setting
 inspirational
•• By comparison with other successful athletes
 Educational
 Good training exercises for general poWer
but they are not always predictors of performance. Following are some test results for athletes along with their
competition performances.

Standing Long Jump

21-Oct-94 00:02.85Celena Mondie-Milner 11.19, 22.62, 51.14, 6.73, 7.17
23-Oct-95 00:02.81Dawn Riley 11.74, 23.70, 13.00H, 13.26TJ
1-Nov-93 00:02.76Tanya Williams 7.56H, 11.52, 12.90H, 54.17H
6-Sep-86 00:02.72Victoria Fulcher 7.76H, 13.68H, 55.88H
2-Dec-90 00:02.72Shayla Baine 1:31.66 600m, 53.50
1-Nov-93 00:02.72Katherine Williams 54.80 400m
19-Jan-85 00:02.69Carol Samuels 25. 200m
2-Dec-90 00:02.69Mekelayaie Brown 24. 200m, 55.
19-Oct-94 00:02.69Terra Tyus 11.90, 6.10LJ
2-Dec-90 00:02.68Althea Thomas 58.00H, 54.
1998 USATF Level Ill Seminar, Gary Winckler, University of Illinois. 3
2-Oct-97 00: 12. 28 T isha P onder
2-Oct-97 00: 12. 01 Y vonne Harrison

Here are listed some individual profiles.

Celena Mondie-Milner 11.19, 22.62, 51,14, 6.73, 7,17 Dawn Riley 11.74, 23,70, 13.00H, 13.26TJ
BLF 25 -O ct -95 00: 13,94 BLF 17-Oct-94 00:12.75
OHB 25 -O ct -95 00: 15.28 OHB 17-Oct-94 00:12.49
STJ 23 -O ct -95 00: 08.02 STJ 23-Oct-95 00:08.33
SLJ 21 -O ct -94 00: 02.85 23-Oct-95 00:02.81

Tonya Williams 7.56H, 11,52, 12.90H, 54.17H Tonja Buford 11.50, 23.16, 12.94H, 52,62H
BLF 28 -O ct -97 00: 15.40 BLF 17-Oct-94 00:13.30
OHB 28 -O ct -97 00: 15.20 OHB 21-Oct-89 00:13.30
STJ 1-Nov-93 00:08.10 STJ 23-Oct-95 00:07.50
1-Nov-93 00:02.76 SLJ 19-Oct-94 00:02.66
Aspen Burkett 11.28, 22.90, 6.81
Benita Kelley 11.30, 23.28, 6.74
BLF 17-Mar-9700:10.90 BLF 18-Mar-97 00:11.73
OHB 28 -O ct -97 00: 11.60
OHB 28-Oct-97 00:11.20
STJ 23 -O ct -95 00: 07.58 STJ 30-Sep-97 00:07,36
SLJ 23-Oct-95 00:02.60 SLJ 30-Oct-97 00:02.58

Aleisha Latimer 11.19, 22.96, 6.73 (First year athlete in program)

BLF

2-Oct-97 00:10.58
OHB

As can be seen in the data above, most sprint athletes with a training background in these exercises can
achieve sprint marks closely associated to the predictions in these tables.

Testing
Testing batteries can show strengths and weaknesses in the athlete's arsenal which can then be
addressed in the training program. Testing should reflect the training process which implies certain
parameters should test stronger at certain times of the year. For example, the standing long jump
should test higher after a cycle of maximum strength training. So, with the premise that as a coach you
would like the testing to be a positive, motivational, informative, and inspirational experience, one
should plan testing for times when the athlete will be recovered well enough to perform. Testing at a time
of great fatigue can often produce a negative mind set for future training and testing and even
undermine the whole training program. Therefore, evaluate the athletes current mental state as well
as their physical readiness prior to testing to insure positive results. This also means the testing
exercises must be:
 Included in the training program
 Skills which must be mastered in themselves

Within the total realm of the training program testing also reflects:
 Technical competence
 Current power levels
 The effects of current training
 Where the athlete is on the learning curve with respect to neuromuscular coordination
involved in force application.
 Where current training has failed or succeeded
 How certain cycles effect various parameters
 How long individual adaptation takes
 1990 USATF Level Ill Seminar, Gary Winckler, University of Illinois. 5

Fly 30m, 60m, „,

 25m approach run to start line
 Fly at top speed through distance
 Time starts as athlete enters zone and stops when they leave zone

Stride Frequency
 Use video taken of flying run test'
 Count the. number of video frames for 5 strides
 Stride Frequency=[5/(number of frames/30)]:=150/(number-of frames)

Stride Length
 Calculate the Velocity of the run from the same 5 strides used for SF in the flying test (# meters/time)
 Stride Length=Velocity/Stride Frequency

SAn
t r i alternate
d es/ means to calculateNumber of Timedwould
Stride Frequency Strides
be to use a stopwatch and the following table. The
Sec. 2
stopwatch is started as3 a foot contacts
4 5 track6and is stopped
the 7 8 the last9 foot contacts
as 10 the track after the specified
5.00 0.40 0.60 0.80 1.00 1.20 1.40 1.60 1 80 2.00
4.95 0.40 0.61 0.81 1.01 1.21 1.41 1.62 1.82 2.02
4.90 0.41 0.61 0.82 1,02 1.22 1.43 1.63 1.84 2.04
4.85 0.41 0.62 0.82 1.03 1.24 1.44 1.65 1.86 2.06
4.80 0.42 0.63 0.83 1.04 1.25 1.46 1.67 1.88 2.08
4.75 0.42 0.63 0.84 1.05 1.26 1.47 1.68 1.89 2.11
4.70 0.43 0.64 0.85 1.06 1.28 1.49 1.70 1.91 2.13
4.65 0.43 0.65 0.86 1.08 1.29 1.51 1.72 1.94 2.15
4.60 0.43 0.65 0.87 1.09 1.30 1.52 1.74 1.96 2.17
4.55 0.44 0.66 0.88 1.10 1.32 1.54 1.76 1.98 2.20
4.50 0 .4 4 0.67 0.89 1.11 1.33 1.56 1.78 2.00 2.22
4.45 0.45 0 .6 7 0.90 1.12 1.35 1.57 1.80 2.02 2.25
4.40 0.45 0.68 0.91 1.14 1.36 1.59 1.82 2.05 2.27
4.35 0.46 0.69 0.92 1.15 1.38 1.61 1.84 2.07 2.30
4.30 0.47 0.70 0.93 1.16 1.40 1.63 1.86 2.09 2.33
4.25 0.47 0.71 0.94 1.18 1.41 1.65 1.88 2.12 2.35
4.20 0.48 0.71 0.95 1.19 1.43 1.67 1.90 2.14 2.38
4.15 0.48 0.72 0.96 1.20 1.45 1.69 1.93 2.17 2.41
4.10 0.49 0.73 0.98 1.22 1.46 1.71 1.95 2.20 2.44
4.05 0.49 0.74 0,99 1.23 1.48 1.73 1.98 2.22 2.47
4.00 0.50 0.75 1.00 1.25 1.50 1.75 2.00 2.25 2.50
3.95 0.51 0.76 1.01 1.27 1.52 1.77 2.03 2.28 2.53
3.90 0.51 0.77 1.03 1.28 1.54 1.79 2.05 2.31 2.56

Using test data to model performance

With test data in hand the coach now has to look at the big picture and through analysis examine where the athlete
is in the program and what steps, if any, need to be taken to improve important parameters. Following is an
example of a testing record for a 400m Hurdler.
1998 USATF Level III Seminar, Gary Winckler, University of Illinois. 7
number of strides. (e.g. for 5 strides start watch on first contact and stop on 6th).

Pattern of Stride
Frequency Change in
100m Race
4
. Willi I.
8 MEM=
4
.

0 0
0

To individualize general models like those illustrated above we begin by using the individual athlete's leg length.
The data I will be using has been taken from work done with female athletes. The principles remain the same for
the male population.

Using Leg Length and the athlete's time in the 30m Fly test we can make some general predictions of what the
athlete can achieve over various race distances providing the training program has addressed the areas of specific
endurance which compliment the basic speed component. Leg Length measurements are taken from the top of the
greater trochanter to the floor with the athlete barefooted. We express this measurement in centimeters. The
following table uses the 30m fly time to project race performance and other training and intermediate race times.
Leg length in this table is an independent variable and is displayed only for the purpose of carrying out our
example.
The formulae used to come up with these numbers are:
8 4.6 4.4
L e4.2
g Length= 90
I 4
3.8
Training (MT)
30m flyI 3.25
30m blocks 4.25
60m blocks 7.50
80m blocks 9.67
90m blocks 10.75
120m blocks 14.00
150m blocks 17.37
180m. blocks 20.74
250m blocks 30.05
Competition (FAT)
30m fly 3.13
30m blocks 4.37
60m blocks 7.50
90m blocks 10.63
loOm 11.67
60m fly 2 x 30m fly + .01
90m fly 3 x 30m fly + .02
30m blocks 1.00+30m fly
60m blocks 30m block+30m fly
80m blocks 60m block + (2/3) x 30m fly
90m blocks 60m block + 30m fly
120m blocks 90m block + 30m fly
 1998 USATF Level lil Seminar, Gary Winckler, University of Illinois. 9
length of 2.12m would require a rate of 4.36 (9.23/2.12=4.36 strides/sec), This gives the coach a range to use
- in training the athlete's stride length and rate parameters in the maximum velocity phase of the race.

Competition
The velocity here is given by calculating the average velocity over 30m fly. This is 30m/ (30m fly time)
(30/3.13=9.58). 2.35 x .90m=2.12m. A stride length of 2.12m would require a rate of 4.53
(9.58/2.12=4.53 strides/sec).

Similarly we now look at the later f the race from 60m-

Leg Multiplier= 1.86 1.87 1.88 1.90 1.91 2.32 2.33 6 2.37 2.40 .. /
276 2.48
Max SLR 1.67 1.68 1.69 2 . 12 2 . 13 2.50
20-30m
Velocity (m/s)= 7.06
SL= 1.67 1.68 1.69 1.71
SR= 4.22 4.19 4.17
0-
(based on 30-60m COMPETITION velocities)
Leg Velocity (rn/s)= 9.58 SL- 2.09 2.10 2.12 2.13
2.14
(based on 30-60m TRAINING
Velocity (rn/s)= 9.23 SL= 2.09 2.10 2.11 2.12 2.13 2.14

60.90m (based an 30-60rn COMPETITION velocities)

Velocity (m/s)= 9.58 SL= 2.16 2.18 2.21 2.23

(based on 30.60m TRAINING velocities)

Velocity (rn/s)= 9.23 SL= 2.16 2.18 2.21 2.23

This chart examines the problem from both training and competition velocities.

Training

The velocity here is given by calculating the average velocity over 30m fly. This is 30m/ (30m fly time)
(30/3.25=9.23). There is a range of Leg Multipliers used to allow for individuality. In general during this phase
of the race a multiplier of 2.44 gives the average stride length for the athlete. 2.44 x .90m=2.20m. A stride
length of 2.20m would require a rate of 4.20 (9.23/2.20=4.20 strides/sec). This gives the coach a range to use
in training the athlete's stride length and rate parameters in the maximum velocity phase of the race.

Competition
The velocity here is given by calculating the average velocity over 30m fly. This is 30m/ (30m fly time)
(30/3.13=9.58). 2.44 x .90m=2.20m. A stride length of 2.20m would require a rate of 4.36
(9.58/2.20=4.36 strides/sec).

Given this data the coach can now utilize this information to devise means of training both rate and length of stride
for the various portions of the race. Properly laid out, these means can be very useful tools to employ in teaching
race management.

Stride Rate training .

Here are a couple of stride rate development exercises which have proven useful in modifying this parameter.

1. "Drum" uses 6 tape marks on the track spaced at 80% of the athlete's pro ectpdAtst during the
maximum velocity stage of the race. In our example we use .90m x 2.35 x'.8 teinegA 20-
30m accelerating approach and flys through the 6 marks trying to hit each one.Thisyleici4,§Atrifies. The go,al is
to complete the 5 strides in 1.00 seconds. As the athlete meets this goal, increase-the~ SPadridofthe markets
(82%, 83%,...)

t
 1998 USATF Level III Seminar, Gary Winekler, University of Illinois. 11
Leg Length= 90
Multiplier: 2.35
0-1 40% I
I"SHIFT" 0.
1-2 45%
Acceleration 85
2-3
Stride
60%
0.
3-4
Length70%
95
4-5 75%
Developme 1.
5-6
nt 78% 27
6-7 81%
• Mg* ' 1.
8-9 48
9 - 10 90% 1.
59
10-11 93%
1.
11-12 95% 65
12-13 97% 1.
13-14 99% 71
14-15 100% 1.
15-16 102%

2. "REACH" uses a 10m approach run into 16 marks placed on the track at anywhere from 75% to 105% of the
maximal projected stride length. The increase in stride length is gradual, changing at most only 2.5% between
strides. Again a multiplier in the example below of 2.35 has been used. If this is not challenging enough for the
athlete then higher multipliers should be applied.

86 Leg
1.88Length=
1.90 1.97
I 2.01 2.05 2.09 2.12
2.16 Multiplier. ] 2.36 2.37 2.38 2.39 2.40 2.41 2.42 2.43 2.44 2.45 2.46
"REACH" I 0-1 10m approach
Stride Length 1-2 75.0%1.59 1.59 1.60 1.61 1.61 1.6
Development 2-3 77.5%1.64 1.65 1.65 1.66 1.67 1.6
3-4 80.0%1.69 1.70 1.71 1.71 1.72 1.7
4-5 82.5%1.74 1.75 1.76 1.77 1.77 1.7
5-6 85.0%1.80 1.81 1.81 1.82 1.83 1.8
6-7 87.5%1.85 1.86 1.87 1.87 1.88 1.8
7-8 90.0%1.90 1.91 1.92 1.93 1.94 1.9
8-9 92.5%1.96 1.96 1.97 1.98 1.99 2.0
9-10 95.0% 2.01 2.02
2.03 2.03 2.04 2.05 2.06 2.07 2.08 2.09 2.09 2.10 2.11
10-11 97.5% 2.06 2.07
2.08 2.09 2.10 2.11 2.11 2.12 2.13 2.14 2.15 2.16 2.17
11-12100.0% 2.12 2.12
2.13 2.14 2.15 2.16 2.17 2.18 2.19 2.20 2.21 2.21 2.22

3. "Long Striding" uses marks on the track spaced at lengths correlating to a 13% less than average stride rate
for the 100m race. Calculations for (A), (B), (C), and (D) are the same as in the 'Short Striding' exercise. The
SR for the exercise is found by reducing the new average SR (D) by 13%. The SL for the exercise is found
dividing 98% of the Competition Velocity by the SR (D) for the exercise.

Following an accelerating run-in of 20-30m marks are placed on the track for the athlete to hit with each stride.
There are usually 12-16 markers used. Again, several leg length multipliers are given to help fit the exercise to
the athlete.
 1998 USATF Level III Seminar, Gary Winckler, University of Illinois. 13
1998-99 AP: Sprints
90

ca
a
CD
Monday Sunday 3
1 9/7/98 9/13/98
2 9/14/98 9/20/98
CD
Teach General
G Exercises Physical
3 9/21/98 9/27/98 S
9/28/98 10/4/98 Teach Preparati
4
10/5/98 10/11/98 Exercises
5 G
6 10/12/98 10/18/98
Teach 5L- Le.4t.
7 10/19/98 10/25/98 Speed SL=2, SR=1 General Power
8 10/26/98 1 1/1/98 Streng SL=1, SR=1 Lactacid g-12-
9 11/2/98 11/8/98 th SL=1, Capacity
Endur. SR=1
10 11/9/98 11/15/98
11 11/16/98 11/22/98 Restor SR=1
12 11/23/98 11/29/98 . SL=2, General
Speed w/t-k- n e , v6
13 11/30/98 12/6/98 SR=1,4 Power
Streng x1 Acceleration
14
15
12/7/98
12/14/98
12/13/98
12/20/98
th SL=2 14•k' - s P‘i b5eA. ,
Endur.
16 12/21/98 12/27/98
Resta
SL=1,
SR=1
s,cd(
17 12/28/98 1/3/99 Maximum
r. SR=1 Strength Elastic
18 1 /4/99 1/10/99 Speed
19 1/11/99 1/17/99 SL=2, Strength
Streng 4x1
20 1/18/99 1/24/99 th SL=1 , SR=1
21 1/25/99 1/31/99 Endur. SL=1 Competition Prep.
22 2/1/99 2/7/99 Restor SR=1
23 2/8/99 2/14/99 . Bridge power to the
SR=1 race model
24 2/15/99 2/21/99 Speed
Streng Acceleration
25 2/22/99 2/28/99
th transition
26 3/1/99 3/7/99
Competition
27 3/8/99 3/14/99
28 3/15/99 3/21/99 GS Long Bds, 4x1 Modeling
29 3/22/99 3/28/99 GS Long Bds, 4x1
GS_ Long Bds, 4x1 Championshi
29/99 4/4/99
31 4/5/99 4/11/99 Speed SL=2 Special Endurance
32 4/12/99 4/18/99 Streng SL=1 , Specific Strength
33 4/19/99 4/25/99 th SR=1
Endur.
34 4/26/99 5/2/99
35 5/3/99 5/9/99 Restor Modeli Competition
. ng
36 5/10/99 5/16/99 modeling
Speed Modeli
37 5/17/99 5/23/99 Streng ng
38 5/24/99 5/30/99 th
39 5/31/99 6/6/99 Endur.
Championshi
Definitions of these
general workloads or
means of training are as
follows:

Circuit: General General

circuit training involving
exercises with medicine
bails, one's own body
weight, and running.
Example:
 40" BW
Squats
 120m run
 15 pushups
 50m A-skip
 50m Lunges
 Y 998 USATF Level III Seminar, Gary Winckler, University of Illinois. 15
50 • PRISONER SQUATS ON DECK
- 3' BUTT KICK SPRINT IN WATER
 20" EASY RUNNING IN WATER
 3' EASY RUNNING IN WATER 20 • PUSHUPS ON DECK
 3' ADDUCT/ABDUCT IN WATER+5' EASY RUNNING

SSP: Specific Speed and Power. This covers a wide range of activity designed to develop speed, specific power, and
acceleration. Examples:
 Reach
 S hi f t
 Fast Leg
 Block Starts
 Drum

Tow: Overspeed training involving towing or downhill running. Examples:

 Towing with pulley system
 Downhill running

Sled: Running with resistance such as harness, or pulling a weighted sled. Example:
 Pulling Sleds with loads ranging from 10-50% BW

ASSE: Alactic Short Speed Endurance. Series of sprints designed to bridge the gap between speed and speed
endurance. Example: SZ - '70 wi G (4-5--
 4 x 4 x 60 m @ 9 0% . [ 3 ' , 6 ' ]

GSSE: Glycolytic Short Speed Endurance. Series of sprints designed to challenge the lactacid system at high work
rates of short duration. Example: tuA;L. e,
 4 x 4 x 60 m @ 9 0% . [ 1 ' , 6 ' ]

LAC: Lactacid Capacity running. Runs in the range of 80-90% with less than full recoveries. Examples:
@ 80% [5']
400m @ 80% [4] 4- v - A4t + \ ) 11 , 6 GL C f i , v t ,. i
300m @ 85% [3'] Jbli 1 deAfrtaVkii /i / o_t v , ks un34- cp
200m @ 87% [2']
100m @ 90%
.1,.44A--
 2x4x200m alternating pace on each run from 80% to 85% [3', 6']

LAP: Lactacid Power running. Runs in the range of 90-100% with full recoveries. Examples:
 25 0 m @ 95 % - 10 0 % [ f u l l ]

 2x 300m @ 95%-100% [full]

 4x150m @ 95%-100% [full] KO Ind atre._ -k-4-4.v, 3, ► rovi_.1

2.VSc5c--Y

 2 5 0 m @ 9 5 % - 1 0 0 % [ f u l l ] v a r y p a c e ( 1 0 ❑- 5 0 - 1 0 0 ,
'1998 USATF Level III Seminar, Gary Winckler, University of Illinois. 17
Weights: Used following early acceleration development to increase strength. Applied again after indoor
season to insure strength levels stay throughout course of year.

MJ: Heaviest loads in early power development mesocycies prior to weights emphasis and again following the
indoor competitive season prior to weights.

MT: Used in the competitive season to train power without the shock of the multi-jump training. This is also
the period of greatest high intensity running so the multi-jumps must be used with caution to prevent injury.

Tempo End: This general running work is used primarily in the early part of the year to develop work
capacity and in the later stages to regenerate the nervous and muscular systems as well as maintain work
capacity.

Pool: This regenerative work is placed throughout the annual plan. The massaging effect of the water is both
mentally and physically restorative.

SSP: Speed development must be addressed throughout the year. The great number of sessions in SSP during
the early part of the year is to compliment the power training and to insure that technique is being developed
in parallel with strength and power. During the early portion of the year the technical model is being modified
via Stride Length work and the power training associated with it.

Tow: Towing or overspeed training is used as a stimulus to maximum speed development. Loads are applied in
3-4 week periods in preparation for the championship portions of the competitive schedule.

Sled: Use of the sled in the early acceleration development mesocyle helps teach force application. Use during
the competitive seasons helps stimulate neural patterns and enforce the acceleration phase of the race model.
Highly specific.

ASSE: Primarily used in the indoor season to rehearse the race model for the short sprint as well as to
increase the volume of alactic power and capacity work.

GSSE: Used after a period of training has occurred in the Lactacid Capacity area. This increases the intensity
of running to bridge the gap between lactacid capacity work and competitive running which fails into the
lactacid power range.

LAC: Builds the capacity to tolerate lactacid in the system. Fundamental to providing strength to run several
rounds of competition over 3-4 days or more. Provides the biomotor background for effective results in
Lactacid Power training which comes later in the year.

LAP: High intensity race modeling work. Exercised at the peak competitive time of the annual plan in
preparation for championship competition.

SMT - Nor Dom-

LJA LeAci(--a_z (
 '1993 USATF Level Ill Seminar, Gary Winckler, University of Illinois. 19

Examining the 3rd mesocycle we want to address a theme of general power and acceleration development. The
nature of the work in the 4th mesocycle will be maximum and elastic strength development. The technical
emphases of both cycles is identical. Let's see how the work compares.

Tu W Th
11 • : 1 9 pee ,'xi ener ower g , 9
gi
Acceleration Shift 3,5 bounds Drum 10 bds Reach Tempo
Block starts Speed Stg Sled Speed Stg Block starts Game
Tempo Pool
1111/16/98 11/22/98 Strength SL=2 Gsse,SL,SSP,Stg MJ,Stg LAC,Stg Sled,TE,PL MJ,SL,Stg TE
Shift 3,5 bounds LAC Sled Reach Tempo
Block starts Strength Stg Strength Stg Tempo 10 bds Game
Gsse Pool Strength Stg
Strength Stg
1211/23/98 11/29/98 Endur. S L = 1 , Gase,SL,SSP, Stg MJ,Stg LAC,Stg Sled,TE,PL MJ,SR,Stg LAC
S R Shift 3,5 bounds LAO Sled Drum LAC
Block starts End. Stg End. Stg Tempo 10 bds
Gsse Pool End. Stg
End. Stg
1311/30/98 12/6/98 Restor. SR=1 TE SR,SSP LAC,Stg TE,PL Sled
Tempo Drum LAO Tempo Sled
Game Restor. Stg Pool

14 1 217/98 12/13/98 Speed SL=2, Maximum Strength SL,SSP,Wts MJ,TE Wts TE,PL SSP,SL,Wtg
Elastic Strength Shift Hurdle Hops Weights Tempo Reach
Block starts Tempo Pool Fast Leg
Weights Weights
1512/14/98 12/20/98 Strength SL=1, SR=1 SL,SSP,Wts MJ,TE,PL SR,Wts LAC TE,Wts Gsse,TE
Shift Hurdle Hops Drum LAC Weights Gsse
Block starts Tempo Weights Tempo Tempo
Weights Pool
1612/21/98 12/27/98 Endur. SL=1, SR=1 SL,Wts Gase,MJ,TE LAC,Stg TE SR,Wts LAC
Reach Hops LAO Tempo Drum LAC
Weights Gsse End. Stg Weights
Tempo
1712/28/981/3/99 Rester. SR=1 SR,Wts TE LAC,Stg TE SSP,Wts R
Drum Tempo LAO Tempo Fast Leg
Weights Game Restor. Stg Weights

Speed Steg• Strength Stage Endurance Stage R•etoretion Stage

SpeedBall Clean/Snatch SpeedBail SpeedBall
Chinnies SpeedBall Chinnies Hip Flexors
Harvards Swiss Ball Abs Harvards Abs
Pushups Jump Squat Squats Mobility
Hip Flexors Mobility Swiss Ball