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TRACK OFF SEASON
Conditioning
Dear Coach Ed,I am currently in high school track. We just finished our track season and I was looking for a way to train in the off season. I would like to keep in shape and improve my speed this off season. I run the 100 and 200. My best times this year, in the open, were: 12.0 and 24.1, respectively. I was wondering if you could give me any information on a good program I could use to train. If you could, I would be greatly appreciative. Brendon Hi Brendon, Being a sprinter you do not want to work on your speed until you get closer to your competition dates. You do not need to improve your speed in the off season. You want to improve your conditioning (fitness) to be able to improve your speed during the competitive season. Use the off season to do some relaxed running, cross training, and to work on your form. Relaxed running for a sprinter would be easy 2 mile runs, three or four days a week plus add in a few 10 second easy strides when you feel like it. Cross training is a time when you should incorporate strength workouts; something very important for a sprinter. An every other day workout of multiple sets of push ups (hands close together & hands apart), chin ups (different variations), abdominal work (straight & twisting crunch ups, leg lifts etc.) will get you in good shape. Also include just plain fun stuff like bicycling, swimming, volleyball, and yeh, even just hanging around. Working on your form would be those boring drills your coach probably had you do at the beginning of the season. Don't forget to save about 10 to 15 minutes a week and practice your starts. By taking this "active" rest time during the off season you and your coach will appreciate having a well rested, well condition, athlete eager to jump into the more intensive pre season training. This when the big improvement in speed comes. Coach Ed
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Ed Poirier, "Coach Ed", recently was invited by the United States Olympic
committee to attend a workshop and training seminar at the Olympic training
center in California. 