Year: Winter 2015-2016 Events: Sprints/Hurdles/Jumps Competition: Clinic 12/6 - Reggi Date (Mondays) 11/30 12/7 12/14 12/21 12/28 Meet Category B C C B Week Number 1 2 3 4 5 Macrocycle Periods Prep Phases Special Prep Mesocycle 1 2 3R 1 55/300 Focus 1 Acceleration 1 Focus 2 Technique Technique Focus 3 Work capacity 600 Focus 1 Acceleration 1 (+1) Focus 2 Technique Lactic power Focus 3 LJ Technique Acceleration Reactive Strength HJ Technique Reactive Strength Acceleration Ecentric Isometric Microcycles 1 Microcycles 2 Volume (1-10) 10 9 7 7 7 Intensity (1-10) 1 2 3 4 4 Comments: Multi-throw SLJ STJ Starts/Short Accel Accel Patterns Friday, Commerce (L) Tuesday, Pope Francis, Mahar, Southwick Winter Festival 12/20 - Reggie Holiday Challenge 12/27 Frosh/Soph 1/2 Athlete)
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Year: Winter 2015-2016Events: Sprints/Hurdles/Jumps
Com
petiti
on:
Clin
ic 1
2/6
- Reg
gie
Date (Mondays) 11/30 12/7 12/14 12/21 12/28 1/4Meet Category B C C B BWeek Number 1 2 3 4 5 6
Macrocycle Indoor 2015-2016
Periods Prep
Phases Special PrepMesocycle 1 2 3 R 1 255/300 Focus 1 Acceleration 1 Acceleration 2Focus 2 Technique TechniqueFocus 3 Work capacity600 Focus 1 Acceleration 1 (+1)
Focus 2 Technique Lactic power Lactic Capacity
Focus 3
LJ Technique
Acceleration
Reactive Strength
HJ Technique
Reactive Strength
Acceleration
Ecentric IsometricMicrocycles 1Microcycles 2Volume (1-10) 10 9 7 7 7 6Intensity (1-10) 1 2 3 4 4 5Comments:
Multi-throwSLJSTJ
Starts/Short AccelAccel Patterns
Frid
ay, C
omm
erce
(L)
Tues
day,
Pop
e Fr
anci
s,
Mah
ar, S
outh
wic
k W
inte
r Fe
stiva
l 12/
20 -
Regg
ie
Hol
iday
Cha
lleng
e 12
/27
Fros
h/So
ph 1
/2
Th
urs
da
y,
Pio
ne
er
(L),
G
ree
nfie
ld (
L)
Lifting Focus (Dual Season Athlete)
PVIA
Cs
D3
Cham
pion
ship
s 2/
11
All-S
tate
2/2
0
1/11 1/18 1/25 2/1 2/8 2/15 2/22B B A A A B7 8 9 10 11 12 13
Indoor 2015-2016
Prep CompetitionSpecial Prep Competition Special Competition
3 R 1 2 3 RAcceleration 2 Max V
Technique?
Lactic Capacity
Concentric High Velocity Max Strength
5 4 4 3 2 1 45 7 8 9 10 10 7
Tues
day,
Ath
ol (L
), Lu
dlow
, Moh
awk,
Frid
ay,
Sout
h H
adle
y D
3 Re
lays
1/
17
Tues
day,
Ham
pshi
re (L
) Co
ache
s In
vita
tiona
l and
El
ite 1
/23,
24
Pent
athl
on 2
/24
New
En
glan
ds 2
/26
Nati
onal
s 3/
12-1
4
2/29 3/7C A
14 15
Indoor 2015-2016
CompetitionSpecial Competition
3 28 9
0
Monday, November 30, 2015 Extensive Easy Off EasyTuesday, December 1, 2015 Neuro Medium 1 2
Wednesday, December 2, 2015 Intensive Hard Off Extensive
Thursday, December 3, 2015 Extensive Easy 1 2Friday, December 4, 2015 Neuro Medium
Saturday, December 5, 2015 Intensive Hard
Sunday, December 6, 2015 Off Off EasyMonday, December 7, 2015 Intensive Hard Off Easy
Tuesday, December 8, 2015 Extensive Medium 1 2Wednesday, December 9, 2015 Neuro Medium Off Extensive
Thursday, December 10, 2015 Neuro Easy 1 2Friday, December 11, 2015 Commerce Hard
Saturday, December 12, 2015 Extensive Easy
Sunday, December 13, 2015 Off OffMonday, December 14, 2015 Neuro Easy Off Easy
Tuesday, December 15, 2015 Hard 5 2Wednesday, December 16, 2015 Extensive Easy Off Extensive
Thursday, December 17, 2015 Extensive Medium 5 2Friday, December 18, 2015 Neuro Medium
Saturday, December 19, 2015 Intensive Hard
Sunday, December 20, 2015 Off Off HardMonday, December 21, 2015 Extensive Easy Off Easy
Tuesday, December 22, 2015 Neuro Medium 4 1Wednesday, December 23, 2015 Intensive Hard Off Extensive
Thursday, December 24, 2015 Christmas Eve Off 4 1Friday, December 25, 2015 Christmas Off
Saturday, December 26, 2015 Off Off
Sunday, December 27, 2015 Off Off HardMonday, December 28, 2015 Extensive Easy Off Easy
Tuesday, December 29, 2015 Neuro Medium 1 2Wednesday, December 30, 2015 Extensive Easy Off Extensive
Thursday, December 31, 2015 Neuro Medium 2 2
Friday, January 1, 2016 Intensive Hard
Saturday, January 2, 2016 Extensive Medium Hard
Do-It Clinic - Reggie Lewis
Pope Francis, Mahar, Southwick
Winter Festival - Reggie Lewis
Holiday Challenge - Reggie Lewis
Frosh/Soph - Reggie Lewis
Sunday, January 3, 2016 Off Off
Medium Hard Meet Monday, January 4, 2016 Neuro Medium2 2 0 Tuesday, January 5, 2016 Extensive Easy
Intensive Neuro Meet Wednesday, January 6, 2016 Neuro Easy
2 2 0 Thursday, January 7, 2016 HardFriday, January 8, 2016 Extensive Easy
Saturday, January 9, 2016 Neuro Medium
Sunday, January 10, 2016 Off OffMedium Hard Meet Monday, January 11, 2016 Neuro Easy
2 2 1 Tuesday, January 12, 2016 HardIntensive Neuro Meet Wednesday, January 13, 2016 Extensive Easy
1 2 1 Thursday, January 14, 2016 Neuro EasyFriday, January 15, 2016 South Hadley Hard
Saturday, January 16, 2016 Extensive Easy
Sunday, January 17, 2016 Off OffMedium Hard Meet Monday, January 18, 2016 Neuro Easy
2 1 1 Tuesday, January 19, 2016 Hampshire HardIntensive Neuro Meet Wednesday, January 20, 2016 Extensive Easy
1 2 1 Thursday, January 21, 2016 Extensive EasyFriday, January 22, 2016 Neuro Easy
Saturday, January 23, 2016 Hard
Sunday, January 24, 2016 HardMedium Hard Meet Monday, January 25, 2016 Extensive Easy
1 1 0 Tuesday, January 26, 2016 Neuro MediumIntensive Neuro Meet Wednesday, January 27, 2016 Extensive Easy
1 1 0 Thursday, January 28, 2016 Neuro MediumFriday, January 29, 2016 Intensive Hard
Saturday, January 30, 2016 Extensive Easy
Sunday, January 31, 2016 Off OffMedium Hard Meet Monday, February 1, 2016 Neuro Medium
3 1 1 Tuesday, February 2, 2016 Extensive EasyIntensive Neuro Meet Wednesday, February 3, 2016 Extensive Medium
1 2 0 Thursday, February 4, 2016 Neuro Easy
Friday, February 5, 2016 Hard
Saturday, February 6, 2016 Off Off
Pioneer, Greenfield
Athol, Ludlow, Mohawk
Coaches Invitational - Reggie Lewis
Coaches Elite - Reggie Lewis
PVIAC Championships
Sunday, February 7, 2016 Off OffMonday, February 8, 2016 Neuro Medium
Tuesday, February 9, 2016 Extensive EasyWednesday, February 10, 2016 Neuro Easy
Thursday, February 11, 2016 HardD3 Championship - Reggie Lewis
Off Easy Medium Hard Meet2 3 3 0 1
Off Extensive Intensive Neuro Meet
1 2 0 3 1
Off Easy Medium Hard Meet
1 4 0 0 2Off Extensive Intensive Neuro Meet
1 2 0 2 2
Off Easy Medium Hard Meet
2 3 0 2 2Off Extensive Intensive Neuro Meet
1 2 0 2 2
Off Off
Off OffOff Easy Medium Hard Meet
Off Extensive Intensive Neuro Meet
Off Easy Medium Hard Meet
Off Extensive Intensive Neuro Meet
D3 Relays - Reggie Lewis
Off Easy Medium Hard Meet2 4 4 3 1
Off Extensive Intensive Neuro Meet
2 4 3 4 1
Sprinters Week 1 March 17-21
Com
petiti
on:
Date (Mondays) Monday, March 17 Tuesday, March 18 Wednesday, March 19 Thursday, March 20 Friday, March 21
Workout Focus Intro, Speed Form, Speed Endurance Testing Speed Strength
Technique Focus Proper drills, pushing Speed Posture Speed Posture
Workout 5x200m@70%, R=2'
Lifting Body Weight or Max Max Strength A
Sprint Drills, Push Drills, 6x25m seated, R=2', Plyos 30-40
Sprint drills, 15 x 100m@70%, Hurdle Mobility, Core
Testing, Sprint and Push Drills, Testing, 6x150m@70%, Core, Mobility
Sprint drills, 8x25m short hill, R=2-3', Plyos 30-40
Max Strength or Body Weight
Saturday, March 22 Sunday, March 23 6/7
All-S
tate
s
New
Eng
land
s
Active Rest Rest
20' Jog, drills
Nati
onal
s
Jumpers, Week 1
Com
petiti
on:
Date (Monda Monday, March 17 Tuesday, March 18 Wednesday, March 19 Thursday, March 20
Workout
Lifting Body Weight or Max
Workout Focus
Acceleration Mechanics
Intro Jump Mechanics
Sprint Drills, Push Drills, 6x25m seated, R=2', Plyos 30-40
Sprint drills,Jump drills, 4x6 step mark-to-mark, 4x6 step mark-to-mark w/jump, 8-10 x 100m@70%, Hurdle Mobility, Core
Testing, Sprint and Push Drills, Testing, 6x150m@70%, Core, Mobility
Sprint drills, 8x25m short hill, R=2-3', 4x6 step mark-to-mark, 4x6 step mark-to-mark w/jump, Plyos 30-40
Max Strength or Body Weight
Friday, March 21 Saturday, March 22 Sunday, March 23
Max Strength A
5x200m@70%, R=2'
Sprinters March 17-21
Com
petiti
on:
Date (Mon Monday, March 24 Tuesday, March 25 Wednesday, March 26 Thursday, March 27Workout FStarts Extensive Tempo Teaching SpeedTechnique Starts Posture
Workout Drills Max V
Lifting Body Weight or Max
4-6 rollover starts, 8x25 hill
Sprint drills, 3x200,150,100, Hurdle Mobility, Core
Max Strength or Body Weight
Friday, March 28 Saturday, March 29 Sunday, March 30Special Endurance Active Rest RestSpeed Posture
20' Jog, drills
Max Strength A
5x200m@70%, R=2'
Com
petiti
on:
Date (Mon Monday, March 17 Tuesday, March 18 Wednesday, March 19 Thursday, March 20
Workout 2xBodyweight Circuit,
Lifting Body Weight or Max
2250
Workout Focus
Anaerobic Endurance
6x200m hill@80%, R= Walk back, Med. Ball Throws 15
15x150m@70%, R=90", Core
Testing, 8x25m seated, R=2', Plyos
Max Strength or Body Weight
Friday, March 21 Saturday, March 22 Sunday, March 23
Body Weight or Max
5x100m@80%, R=90", 3-6x150m@80%, R=2', Core, Mobility
6-9x200m@70%, R=2', Core
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