latif thomas sprint training - inventory demands

Complete Program Design for Sprinters

Transcript of Module #1: Establishing a Training Inventory and Demands of Training

Latif Thomas: In order to create very successful sprint programs that continue to evolve and get better over the course of time. It's really critically important that we understand that we cannot take a “I need to make a cookie cutter program” approach to our program design. The goal here in this program and the goal in the coming modules of this program that you will be watching is to give you a very simplified, straight-forward, easy path to creating good programs for your sprinters. But the fact of the matter is we still have to have a basic understanding of what we are trying to accomplish, what the demands of our training actually are and how we can tailor our understanding of how the training affects our athletes to make things a little bit more individualized. There is a reason that the best coaches often talk about how they don't like cookie-cutter programs. They do not promote cookie-cutter programs because the biodiversity between athletes, even athletes who run the exact same times and the exact same events is so great that a one-size-fits-all approach does not work.

Now, if you are working with a large team and that is generally the situation I am in. I have 30-40-50-60 kids at once, boys and girls, I have to do what I can’t to individualize things between athletes, and so we will get into how I make those changes without having to create entirely separate programs for each individual athlete because of course that is not realistic either. So what we need to do is give you a little bit of a foundation here so you understand what you are doing so when you go through actually putting the programs together and you take them and modify them on your own down the road, you actually get an understanding of what you are doing because you just go out there.

Again, it goes back to the idea of teach a man or woman of course, teach a man -- give a man a fish, he will eat for a day, teach him how to fish, he will eat forever. The reason why my athletes continue to get better and better over time, my program continues to get better and better over time, is because I continue to evolve it and that comes with this basic understanding that we are going to talk about.

So, of course, if you don’t want to know this stuff, you just want to go right to creating a program you can skip to that module of course, but it is not going to make sense to you because you do not understand where all these things come from. So again, that is the difference between successful programs and unsuccessful programs. The successful programs are organized, created by coaches who have at the very least a basic understanding of what's going on. Remember my friends, I was not a sports science major; I did not major in exercise science or biomechanics or neuro mechanics or any of those things. So, if I can learn this stuff, when I did not take these types of science, sports science, energy system type classes at the collegiate level then you can too.

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So, let's go through and figure out what we need to know in order to create good programs for our sprinters.

So, the first thing we have to do that is clear on your screen right now is we have to establish the qualities that we want to train. What do we need to develop in our sprinters in order to improve their times and when we take a step back and think about what those things are specifically and just kind of take a little bit of time, doesn't have to be a lot of time, does not have to be super involved or super specific, but when we take a little bit of time to look at the qualities that we need to train in our athletes that puts us in a much better position to actually create good programs and again it makes it so much easier because we are not flying blinds. We already have to have an understanding of the types of things that need to be done. So from there, it is just a matter of simply plugging them in based on our understanding of how the body reacts to different volumes, intensities, and densities of training.

So, what we really have to look for in general and what we are really training in general and developing in general is the five biomotor abilities that athletes have. And again, the purpose here is not to go through and breakdown these biomotor abilities and in really address them specifically and talked about the science if you want to get more in to that kind of thing, I would suggest that you go to speedsecretesreveal.com and there you can get more the background science in this. I just want to cover these things, so we understand what is going on. I am going forward here with the assumption that you have a basic understanding of what these things are already.

So, I am not going to break them down here or else would be here just talking about these things alone for hours and hours. So the five Biomotor are of course speed, strength, flexibility, coordination, and endurance or conditioning. These are the things that we have to cover and these are the five areas that we have to spend our training focus on developing to the varying degrees and varying stages at varying times and of course, I am going to go through all of that as we go through the programs.

So, the first one is just speed and so how can deal with speed first, we can talk about acceleration. The first part of the speed is acceleration, generally like that 1 to 4 second range. Another way we can develop speed under the realm of acceleration is through short hill runs. Short hill runs is where I start athletes off at the beginning of a season. I known it develops speed, so I will go into this later of course but this is the beginning of my short-to-long progression is short hill runs, so we are trying to get athletes that. Put them in a position I should say to get at a good sprint position, that good angle that is going to give them positive shin angle that they are going to feel when they come out of blocks.

Another way, we can develop acceleration is through our block work of course, coming out of blocks is going to help increase our speed and our sprinters of course should be spending good amount of time coming out of blocks. If you are working with sprinters who are you know below the high-school level 13 and younger, I don’t really think athletes need to becoming out of blocks or strength issue primarily and athletes simply do no have the strength at that level.



So, they really are not getting any benefit from it, but when they come out of blocks, they are going to pop straight up and just start running and there is no benefit there. It is actually more probably more of detriment than anything. In any course right after we have gone through my short hill runs and we doing our block work just regular old flat surface, acceleration development this is what we are going to use. So this is an inventory of types of things already when we are talking about developing speed training and developing speed within our athletes and more specifically acceleration. The qualities that we need to train the quality of acceleration. We already know that we can do short hill runs, we can do some block work, and we do a regular flat surface runs. Now, we have already begun to get specific about the types of things that we can use in our training in order to develop the quality speed in general the biomotor ability speed in general and more specifically develop acceleration.

So staying along the line of speed, the next area of speed that we talk about is maximum velocity training, right top speed training for our sprinters. So what can we do to develop top speed in our athletes? How do we train this quality and develop top speed mechanics and the ability to maintain top speeds and near top speeds well again fly runs. I stop at fly 20s to go to fly 30s, fly 40s, possibly even fly 50s for more advanced athletes and of course sprint-float-sprints. These are the types of workouts that we can do to develop within the sub-set of speed overall, develop our maximum velocity and of course outside if they are playing with speed and the floating and things like that we can just do regular sprints of 50-80 meters at 90% intensity or faster. These three areas a part of our inventory of the types of training that we can do to develop this quality maximum velocity, so again we make things much more simple by understanding these facts.

Next area of course within speed, we will talk about here is speed endurance. Athletes in any event over 55 meters really are going to need to develop their speed endurance in order to able to handle the physiological demands of their events. So, how do we develop speed endurance in our athlete’s runs of 8 seconds to 15 second with longer recovery 5-10 minute recovery that is how we can develop speed endurance in our athletes. We can also do shorter runs, do some alactic-type speed endurance of 3-8 seconds with manage recovery, so shorter as 1-3 minutes.

Another reason I talk about time instead of specific distance is again because the differences between our athletes and of course, the differences between ages of athletes and really what it comes down is towards the energy systems that are involved in these events and I will cover that in a different area of the program, but I think it is important that we understand, we look things little bit more from time then from specific distance because you might have 1 athlete who can run, you know 55 meters in you know 6-1/2 seconds, and you might have another athlete who can run 55 meters in 7.3 seconds that is a big different in time that is going to have a huge effects on all the different elements of training when we are talking about small details. We talk about sport, track, and field so to have that basic understanding.



So, what is your assignment, I want you to do now before you go too much further, I know how these programs go, you are ignore me and just continue to blast through these modules but I really strongly suggest that you just stop if you are really serious about making dominant program and having a great program and have writing the first time you come out an effective program. I really suggest that you stop for second and create inventory of three to five exercises or workouts that fit each sub category under speed. Give me [just some] few work such as you can pull from so you get an understanding of how you are going to do that now. You try to know what I mean by that. You are little bit confused when we talked about saw the training inventory element of them. We were talking about coming up with an inventory of workouts that you can do under the biomotor ability speed more specifically developing acceleration which is critical for sprinters regardless of the distance that they run.

So here again, we look at the things that you can use to develop acceleration short hill run, block work, flat surface runs now. More specifically some examples, a short hill run 8-10 x 20m w/2.5’rest from a 3 point stance up a hill that, you know, closer to 45 degree angle I can get the better 8-10 x 20m w/2.5’rest is a good short hill acceleration work out. Right, we say 8-10 because we don’t know what is going to happen between that 8 and 10. May be after 8 it starts to fall probably we want to shut it off the goal again the work at a recent point of diminishing returns. We are not just going continue to get the reps in for the sake of doing it that is poor coaching. Another exam will be 2 sets of 5 x 20 m from a crouch and the first set from a 4 pt. stance and the second set with 2 minutes rest between reps and 4 minutes between sets. This is another way we can develop acceleration ability using short hill runs. Here are two specific workouts we would use early in a season. Another example would be 6-8 x 30 m w/ 3-4’ rest from a 4 pt. stance again thinking about the energy system demands of doing this 6-8 x 30 m. So we are going to be keeping within that, certainly that alactic zone an anaerobic the ATP-CP system 3-4 minutes rest to make sure we have full ATP recovery and we are going to have a 4 pt. stance and 4 a pt. stance is just like your in block but with no blocks. These are 3 examples of workouts we can do up a hill to develop acceleration early in the general prep period which is where we would short hill runs. So, if you have an inventory of work hours that you can pull from then having really think about it is going to make that much easier for you go through and create your program now.

Lets continue. Strength is a second biomotor ability that we really need to focus on and there are lot of different subsets of what strength actually means. So one way we develop strength is general strength training. Okay, and so how do we develop general strength that sort of early season pre period type of workouts does not specifically going to maximum strength or any of those things but one way we can develop our general strength and our work capacity is through body-weight exercises. Again, I will break this down in more detail but the point is this program not to talk about all these things and the science behind them but just to show you the type of exercises you can use in your program. This is a program designer resource again. If you want to hear more of the science behind it, speedsecretesreveal.com and of course completespeedtraining.com. So what you want to do is [call] for an inventory of body-weight exercise that you can use in various ways in your programs whether it is a general strength circuit whether it is _____ strength training



in the early prep periods with throughout the season whether it is for recovery work. These are exercises you can use you need to get a big sort of catalog of body-weight exercises. Another way to develop general strength is through a core and pillar training, power is transferred through the hips. We need to have a strong core. Medicine ball routines, we can develop general strength. I would not throw heavy medicine balls with 3 to 4 reps per set but multiple throws with lower weights for volume to develop that general strength and that work capacity. Continuing on and what we need to do in terms of establishing a training inventory to develop the biomotor ability of strength because that is an important demand, one of the five most critical demands that we need to establish, address, improve, and develop in our athletes. Is that a strength training? And strength training we are talking about like in the weight room like real, true strength training. So, we can do hypertrophy work little bit higher reps, lower weight, not trying to put bunch of mass on the athletes, but we are just preparing them, especially if your athletes who have never done any real strength training before or its been cut to half hours. This way the athletes will be able to get a little bit of base not going too crazy before they start throwing heavy weights around, but of course once they have established that baseline we have to improve absolute strength. The stronger we are the more motor units we recruit. The easier it is going to be to propel our bodies down the track and run fast with time it is just that simple. So, we need to create this as training inventory of heavy weight training exercises in routines that we can do with our athletes in order to make that happen. In other way develop strength kind of a tweener, can develop strength and power is through multi throws now we are putting on heavier medicine balls doing our between leg fonts and overhead backs and squat throws and things like that get an inventory of multi throws or medicine ball throw exercise you can use as part of your strength training. This is what you need to do. You need have to this with you and of course complete speed training covers all these things that we have talked about so far specifically.

Next area of strength to look at is power development. Right, when we think of our sprinters, we think not only strength but we think in speed, we think of power, and power is a byproduct of course our absolute strength. We can really develop a lot of power in our athletes if they don’t get strong first. So, how we develop powered multi jumps? These are just our general jumping, hopping, bounding, plyos that we do. We need to establish 2 things with the multi jumps, one a progression, a safe healthy progression. For teaching these jumping these plyometric type activities and also a good [repitua] of multi jump exercise that can do with an each degree of development and of course that is important because these are and can be dangerous exercises. Multi throws again develop power I went over that before, we just have to look at the energy system demands that how we are going to do it. But again, those medicine ball throws are going to develop power which is subset of strength and of course another way to develop strength and powers through the use of Olympic lift. Olympic lifts are an extremely valuable recourse so to get an Olympic lifting progression together and teach the Olympic lifts to your athletes if your goal is to develop a power and of course that is going be situation dependent. It is difficulty to teach how to do a hand clean when you 40 athletes in a regular high-school size wait room. You have to sort of pick and choose battles. If you can’t do Olympic lifts then you have multi jumps and multi throws to do right because you have a training inventory now and you have a series of exercise that cover the same possible demands, it hooks you up in two



ways. One, if facility, time, space, staffing, etc. limits your ability to develop that quality, the quality of power on one regard you can just use a different type of style of developing that quality through one of the other elements of training inventory. If you hadn’t written this down in advance you would have no idea. The second thing that it does it allows you to be flexible. You can get in the wait room one day it is locked or closed or something happen there whether cancel -- there are lot of different variable that pop up during the course of a season and it is important that we are flexible but if you understand what the energy system demands on certain activities you can quickly switch from one thing to another because there are lot of way to train power and the truth is you are not going to do multi jumps and multi throws and Olympic lifts all the time in every situation. This is too much to do with all the other staff we have to do so we have to pick and choose our battles and we have a good inventory of things to choose from. It allows to develop those qualities much more effectively. So now again we are at the point of your assignment and it has created inventory with just 3 to 5 exercises or work outs that fits each subcategory under strength and again if you have no idea what it come up with multi throw exercises, you have no idea what to come up with for core or pillar work or general strength exercise, body weight exercises, or multi throws, or hypertrophy work on strength training in the wait room how to teach to clean again completespeedtraining.com is a answer. If you have that program then you certainly have all these exercises right there for you can literally just turn the DVD on look at it take the first one to seen and plug into your program it is just that simple. But lets give you an example what I am talking about more specifically under this category. So again we talked about the three different ways that we can develop general strength 3 different areas that we can use, training modality that we can use.

So lets say we are talking about body weight exercises, well that being the case walking the lounge is a great exercise to develop general strength and help get athlete’s ready to go in the weight room, Superman’s are great, lower back exercise that you can do, it is going to develop lower back strength, again we can’t just do ab work and ignore lower back, create muscular imbalance and deficiency, a crawl, pushup, a burpee. These are the types of things that are part of body weight exercises that we put in our body weight circuits that we use for strength training in the preparations periods, therefore not going to go in the weight room right away, especially, if you had a fall. You know if you are coming from a situation where you a have a modified cross country program with your sprinters and you are going to train them through the fall like real-track or you come from an area of the country with the world where you do not really have like indoor track, you train through what is typically considered the indoor track season to get ready for your spring season. This is the kind of stuff that you are going to be real heavy doing early on in your season as you get your athletes ready and if you have a short season at 10 to 12 weeks season, like a typical high-school season, I continue to use general strength and body weight type exercises throughout the course of the season. Long past, it will traditionally be considered a general prep phase, simply for the fact that athletes work capacity is so low that they need to continue to do these things. So, let's continue.

We have talked about some body weight exercises; now let us look at some core pillar training exercises, bicycles, ab exercise, Russian twists, getting some rotational work and Swedish abs, which is our stabilization work. Side-L raises are also called windshield



wipers, a good rotational good oblique work type work. These are all great exercises as part of our pillar training. Now it is part you are training inventory, so when you go to plug in your program on say a recovery day or conditioning day and you are going to do some core work, if you have already got an inventory created, it doesn’t have to be anything fancy, you just you have to have a list of exercises then you can say okay let me just pull this one, okay today we are going to do some core work, all right guys lets do some bicycle with Russian twist, do little Swedish abs, some side-L raises and we are good. It is just that simple guys because for the most part your athletes are so untrained, they are not trained properly in their other sports, they are young, their training age is low, you do not have to get into all this fancy training. This is the problem with listening to a lot of the collegiate and professional coaches’ talk. They are speaking at you when talking about volume and exercises and durations of training periods, like you coach college athletes, like you coach a team that, you know, you got 25 weeks from the first day of practice to the championship meets, that is not realistic for most of us. So, we need to have that inventory there. Again, a flexibility and there are couple of types of flexibility we need to focus on with our sprinters. First, being you know they are static and active flexibility, okay. Athletes are very tight often times because they do not really stretch out and they come from programs and backgrounds of athletic training with a warmup and a preparation for a competition and practice with simply to maybe jog a little bit, static stretch, and then just start playing their sport. So, that is going to lead to weaknesses in their flexibility static and active. So, we can use traditional static stretching as part of that training.

We can use PNF, this is an isolated stretching as part of that focus on improving static and dynamic range of motion. From there, we have our dynamic flexibility type of training. All the type of dynamic movements that you traditionally think of are in a dynamic warmup for you track sprinters and your track team as a whole. Though, you know any of thing about these is they are in large ways interchangeable or use dynamic warmup surface part of my GS circuits. Use body weight stuff for my GS circuits is part of the dynamic warmup when you can think basically, and they all help to improve work capacities. So when you think about the effect that the training has the physiological effect that the movement or the activity has on the athlete. You see that we really begin to kill two birds with one stone so to speak with our training. So for example because dynamic movements and flexibility are interchangeable sometimes; identical movements and body weights are interchangeable sometimes.

On a recovery day especially during the season you know you have a Tuesday-Thursday meet, what you are going do on Wednesday? We will just do a really long dynamic warmup. It's going to have some body weight type stuff and some hip/glute stuff, some core stuff. All this, subsequently improve athlete’s flexibility, it is going to improve their conditioning, it is going to improve their general strength. You see what I am saying here. It has to cover a whole lot of different things except to understand where and when to put these things to make sure that they are not having a negative impact with some other element of training or recovery. Another weighted-improved dynamic flexibility is hurdle mobility. I think this is critical, this is especially important I think when you talking about teenage male athletes especially those football guys they don’t any type of stretching but do



lift weights, probably not correctly. Hurdle mobility is great; get in inventory of hurdle mobility exercises.

Now your assignment, again please stop for a second and go through this before you go any further, pause this video. Create an inventory of just 3-5 exercises or workouts that fit each subcategory under flexibility. If you do that I promise you, you are going to be in great shape and it is going make, actually put in the program, to get much easier down the road. I note that there is tendency to not do that just continue on to my next section. Trust me, I do trust me, I do understand but it is really going to be worth your time to do it and again if can’t think of the exercises to go on your dynamic warmup, for example if you are not doing a dynamic warmup right now. Again go to complete speechtraining.com that is where you are going to have a huge training inventory of all the things we are talking about here.

Next, biomotor skill, we have to address is active coordination. Athletes are so uncoordinated it is incredible. They think they are coordinated but they are not, even your best most talented athletes in term from a sprints standpoint, even your best athletes across multiple sports often times are very easily exposed in their coordination. So, it is really important that we develop this skill. Coordination is best developed between the ages of 9 and 12. So if your working at the youth in very, very early middle school levels, this is a great time to do it. We need to focus on general coordination first, remember everything we do as it is discussed elsewhere goes from general to specific. Our training goes to general to specific, everything does. So the same thing with developing these skills too, we can’t get complex if haven’t gone through the basics first, right you can’t do complex math if you can’t add 2+2. These types of patterns are everywhere in the universe and our training is no different. So, what can you do for general coordination? Well, everything you do is general coordination. Your warmup drills develop coordinations, speed drills, your GS work, your running, your jumping, your lifting, all these things require athletes to coordinate movements and so we are just by having a good training program that covers all these biomotor abilities, you are going to improve the general coordination of your athletes and they are going to be able to do more complicated movements for a longer periods of time without having to think about it and burn energy. Another thing I would like to do to develop general coordination is agility ladder drills. It might be a little bit surprising to some people because that is traditionally something that we think about with field and court sport athletes, but the truth is most of your athletes play field and court sports as well, they came from soccer and football in the fall, they are going to go and play baseball or lacrosse or whatever may be in the spring. If you are in the spring they came from basketball, in the winter, you get the idea. So, I do not want to just like neglect, say I do not care about your sport, but agility ladder drills are good for a number of reasons; one, they are a good way to kind of switch up the type of warmup that you are doing, they develop general coordination of course, they are good early in the prep season, and it just kind of gives kids a little bit of a break from doing that traditional boring, not boring, but repeated regular kind of track stuff. So, agility ladder drills are great way to do, so, get an inventory for agility ladder drills and put your athletes through that on their recovery day or as part of their warmup or during their unloading week. From there you get into specific coordination, right. Speed work and specific coordination, the coordination of the movements of how to run fast, now



we are not going to talk about the skill of running and how to teach that right now, you can find that elsewhere, but speed work develops specific coordination that are going to make you sprinters better. Plyos and bounding exercises, once they progress to that point in your progression, so you plyos and bounding, the inventory of those exercise that you came up with already are maybe which you work with specific coordination. Block work, specific coordination, right. That is not easy for an athlete to come out of blocks and drive their lead on and get triple extension of their drive leg before the free leg, or quick side leg hits the ground, come out in a 45 degree angle that is a lot of things they think about, so block work develop specific coordination. And of course speed drills, breaking things down, basically one leg at a time to teach that cyclical motion and begin to implement that ability to apply, to develop that consistency of execution. So, come up with an inventory of speed drills that you can use. Do all these things and you will make your life so much easier when it comes down to write workouts. Now your Simon again is to create an inventory of three to five exercise or workouts that fit each sub category under coordination and again if you are like I have no idea how to get all these exercises again, go to your complete speed training program. It is all there. If you are a complete speed training customer right now you are going, oh man, this program is getting that much more valuable to me because I do not even have to think. What I can do is to turn on the TV, write some stuff down and go on.

So, if you do not have that program I certainly recommend you go to completespeedtraining.com, not doing this, and if you know me, you know I am not just doing this as a sales pitch, but that has all the stuff in there, I mean it has got over 240 exercises. So all that stuff is in there, so go back to your program and just pull from there. It will make your life that much easier. The fifth biomotor ability we need to talk about is endurance or conditioning and this is really a gray area on training that a lot of that is really I think the downfall of a lot of programs this coach is a mesh conditioning work and general endurance type of stuff with what they consider to be speed training and all other stuff. So what are some things we can do to work on general endurance or conditioning, general strength circuits, body weight circuits. My standard fare regular GS circuit is a 10-exercise circuit that has upper body, lower body _____ work dynamic mobility exercises. We do it usually twice. We jog 30-40 yards in between each exercise with no rest. We rest three or four minutes between sets and we do it again. That is how we do it. So come up with some GS circuits. Another way to develop general conditioning is extensive tempo runs, runs of 65-79% intensity with relatively short rests. Another way to develop general endurance or conditioning, though it is slightly more specific is intensive tempo runs, runs of 80-89% intensity. Also another way we think we do early in the season particularly for our 300 and 400 runner, 400 hurdlers is run long hills. This is going to develop the general ability to handle and buffer lactic acid, develop that mental toughness that athletes particularly in the longer sprints, 300, 400 hurdles need to be able to handle if they are going to be successful. Now again, general to specific my friends, so how do we develop the specific endurance and again I will go into this later, just to want to look in and come to the inventory of split runs, right, split runs are going a little bit beyond intensive tempo and long hills, instead of running a 400 at 80%. So let us say you are going to have an athlete you are going to run a 400 we will 60 seconds and then you go, instead of having them run 60 seconds you have them do two 200s at say 28 seconds with a short rest in between. So now we are running at a faster pace than we would have with a straight 400. We are still



getting that volume in still training that same energy systems, you want to train a little bit faster and that is what I like. That is how I like to do things. Again, special endurance, special endurance 1, and special endurance 2, these are going to be runs at 90 to 100% intensity that are going to be generally between like 15 seconds and two minutes and we will get into why these times are what they are later on in the program. Of course one thing that we forget sometimes is how important competitions are to the training program. Competitions and meets are some things we have to very specifically factor into the way we design our programs. Where and when these competitions are and how important they are is also a factor. Ideally we want to do less important competitions earlier or off events, the training specific qualities, but if you have a – if you are in a situation which often happens especially like in the winter time where you only have meets on Saturdays that is part of the training plan. It gets tougher in the spring when you have like Tuesday, Thursday meet and the Saturday invite or whatever, we will get into that stuff later. Nonetheless my point though is that you have to develop an inventory of split type split run workouts, special endurance workouts and think about your competitions and how you are going to work that at the plan.

So your assignment once again my friends is to create an inventory with three to five exercises or workouts that fit each sub category under endurance and conditioning. If you do that, you are going to be in a much better shape in order to make it happen. So when we talk about these five biomotor abilities and their sub categories and coming up with training inventories of exercises, drills and workouts that we can fit into each sub category when it comes time to actually sit down and write out a program it is going to give you so much more a foundation of what exactly to do. On top of that fact, even if you are just going to take the 12-week program that comes with this program. You are not even go think about any of this other stuff and you are just going to require to take that workout with your athletes. I do not recommend that quite frankly because you are going to have no idea how to modify it and you are going to have no idea why one workout follows another and why a certain workout is on a certain day and we will never follow another type of workout because you do not understand the basics. You do not have a foundation. If you want athletes fast times you have to give them a foundation, right? Base training. So you can build the more specific training on top of – well, consider these modules here, your base training. Your training inventory, your specific demands of training.

This is the foundation that we are going to build in the specific program on top of them without us understanding we just simply cannot get there, so I do hope that you will take the time to come up with the training inventory of exercises and drills and workouts as you can plug into your program. If for no other reason they are just going to give you a basic idea of what you are going to do because when it comes time to start plugging workouts in that is a very tedious process and if you do not understand the basics of what you are trying to train your athletes speed, strength, flexibility, coordination, endurance and all their sub-sets, you are going to have no idea how to put a program together. So that is it for this section. You go on to another section, any of the other modules and we will get more background or more specific in the training. So my last message in this module before I sign off is to please come up with a training inventory for each of the categories that I talked about here and make sure that you understand them. If you need more science and



you are interested in more science behind these things, check out Speed Secrets Revealed if the other modules do not give you enough information, I would go into more science type stuff there. And of course if you do not understand where to get all these exercises or you are just trying to like YouTube it and like just go to books and different stuff to try the inventive exercises I highly recommend you check out completespeedtraining.com. So that is it. Finish your training inventories. Get some exercises and workouts done and put them off to the side and go on to your next module.



latif thomas sprint training - inventory demands

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