Installing Today’s Hybrid Pistol Offense Run & Pass from Top to Bottom
This manual provides you with the full offensive line, receiver, and quarterback mechanics for installing each offensive play presented. Coach Campbell has left no stone unturned for implementing today’s Pistol Offense into your program.
I am the track coach here. In the past track has been kind of a like an off season football training session. Although we've had some pretty good track athletes, it's not a big deal here. We don't even have a track, we just run on the fb field and on the street. I get about 35-40 guys out, most of whom are out because they want to be better football players. I know track and football speed are different, but we don't have spring fball and being out for track is a lot better than not being out in my opinion. Anyway, what are some rules of thumb for lifting and doing some pretty heavy running? I know for a fact I have overtrained them for the past 2 years. What are some guidelines for lifting heavy while running? Can I get a max effort leg day in and still get 3-4 good running workouts in per week? Is that too much? Can lifting heavy upper and running on alternating days burn your CNS? I overtrained big time as an athlete and it led to injury. I don't want to do this to the boys, but I do want them to train hard.
I'm the boy's head track coach at our middle school. I would be very interested in any ideas you have about how you organize your practices. We don't have a track, either.
What kind of workouts do you have for the various athletes (sprinters, distance, throwers, and jumpers)?
This will be my third year as our track coach. I threw shot and discus in high school (never very far!), but beyond that, I really don't know much about T & F.
My approach to T & F is basically the same as yours - I encourage my 8th graders who will be playing football for me the next year to go out for track more or less for conditioning.
Right now, track is their main priority. Since sprinting is the most important thing they will do (at least for the majority of your football players, I assume), don't do anything that will take away from that.
Treat it as if you were in-season for football. Play football first; strength training should fit into your "football plan". In track, strength work has to fit into your "track plan". In other words, don't plan your sprinting work around strength work...at least not until summer.
As for the guidelines, I know you need to sprint before you strength train. Strength work will definitely interfere with how fast you come out of the blocks and accelerate (in a bad way). It is POSSIBLE, that if you strength train in the morning (before school) you may recover by track practice.
As for stress on the CNS, the more starts you do, the more stress on the CNS. Starting/accelerating is very taxing on the CNS.
Yes, heavy lifting (upper or lower) will affect the CNS.
Govertical - I am in a hurry so this might not make sense. We start with a warmup run (afterwards the boys can static on their own if that's what they want to do). Then we go to dynamic stretch / form run. From there we will either do plyos and / or a speed workout (short sprints on the fb field or gym). Everybody does these together (throwers, distance and sprinters). I feel like this is the most important thing considering we are trying to make better football players, and you have to have good speed / explosiveness to be good at any event in Track and field. We alternate the plyos/speed with core (abs, perfect squat, perfect pushup, clap pushups,etc) every other day if possible. Depending on the day, we will try to break up and do individual things. A lot of the time I make the throwers do the sprint workout. It is tough, but that's good for them. A good part of the time though they just go throw if they are strictly throwers in competition. Most of our track workouts take place on the block behind the school. It is about 540 meters long and has one corner with a decent incline. By running three sides of the block, we can run a quarter (approximately). I like (they hate) to have them end on the incline. I can see them start down the block as I stand on the incline. If I want the "super short sprinters" to run shorter while the middle and long distance are runnning quarters, they can run 120s coming at me. When I'm by myself, this is what I do a few times. When in doubt and I really want to get after everyone, they all run quarter, 200 or 100 repeats. My feeling is that if you have a lot of people that can run quarters and halves, you will have a good team and your guys will be able to run a lot of races (shorter and longer). Sorry, kind of got off there. My favorite workout is the hill workout. We live in a hilly town. Sometimes on Fridays when I'm going to a a clinic or something we will go in the morning. We start at the school and run to the hilliest part of town (not quite a mile). From there we run up the mother of all hills 3-5 times (it is about 300 meters). They have to keep their feet moving on the way back down, no matter how slow it is. We'll finish up with a few shorter sprints, then jog back to the school. I can keep a pretty good eye on everybody, and I can actually run it with them. Not sure if this is what you were looking for.
Lochness, What about say running repeats of 200 or 400? How do these affect the CNS? These are very demanding, but aren't necessarily "sprints?" I think I read the rule for intervals was 75 percent or less? 75% of what exactly?
I am in the same boat. I am the head boys track coach and have some kids who love track, infact I have a kid running for the U of Minnesota. I'm glad he knew what he was doing. I'm just like govertical, I threw the shot and disc in high school and not very far.
Our season is so short and it is very demanding on our kids. We have meets 2 days per week for 5 straight weeks (tuesday and thursday) so Friday is the only day of the week we can really train hard during the 5 week stretch.
Monday the runners and jumpers lift upperbody (bench, low row, shoulder curcuit, DB Milatary) and the throwers lift lowerbody (Squat, lunge, RDL and box step ups)
Wednesday after the meet the runners again will have a medium workout jumpers will run an easy 2000 meters with breaks and then work on approaches. Throwers will take anyware from 8-12 throws after about 25 min. of drill work and then the throwers lift, (clean and push press only) and everyone else does a general strength workout on the field. pushups, clapping pushups, numerous ab and core exercises and and overhead squats with old pole vault poles cut into 6' lengths filled with sand.
Friday we call our power day. We set up the entire track and football field up into stations that we use during the summer for our speed/agility/quickness training. Rocket ropes, agility ladders, plyo boxes, med balls, bungie chords, parachutes, stadium stairs, sled pulls, etc... After the workout throwers Bench, low pull, DB Milatary, Shoulder Circuit and go home and everyone else cleans, squats, box step ups, RDL and go home.
If anyone has other ideas or specific running workouts they would like to share I would appreciate seeing them.
JD
"Your work ethic determines your future" Boyd Eply
Quote Originally posted by: CUI Lochness, What about say running repeats of 200 or 400? How do these affect the CNS? These are very demanding, but aren't necessarily "sprints?" I think I read the rule for intervals was 75 percent or less? 75% of what exactly?
I assume you were talking to me? ha! 200s and 400s done at 75% are not very taxing on the CNS. 75% would be 75% of your maximum speed. For example, if your 200 guy runs a 22 sec. 200m, take his best time x 100 and then divide by 75.
Thanks Jimbo. Sorry about the name mess up, I must have been thinking about something else while I was trying to type. Thanks for offering all your knowledge. It's been very helpful.