Off-Season Training Framework
🚨WANT HELP🚨 Planning Next Season?
This summer, I’m offering one-on-one training plan consultations! I’ll review and discuss one block of training with you.
Worried that your conditioning phase is too long? Too short? Is there too much volume? Or do you want to talk about training plans in general? I’m here!
$200 for consultations on 4 weeks/1 block of training
If you’re interested message Coach Clark with days/times you’re available with your local time zone before he’s fully booked.
The Paris Olympics are days away! 🔴⚪️🔵
I want to give a BIG good luck to Trevor Bassitt. I met him when he was a boy at Elite Hurdle Camp, had the honor of coaching him at Ashland University for four years, and now he’s a grown man headed to the 2024 Paris Olympics. I couldn’t be prouder. He’s been a blessing in my life and I can’t wait to watch his dreams become reality.
Good luck, Trevor!💪
Off Season Training
Designing a summer plan (off season) for the squad can be overwhelming and create some overthinking. I approach it with extreme simplicity. Just like any other time of year, I determine what is important then design a program that fits those goals.
First of all, the weight room is happening. At the collegiate level, I am fortunate to work with weight training staffs who help put together a realistic program where the athletes lift for 3 days a week during the summer months. I’ve worked with great weight training staffs during my ten years and am lucky that the collaboration has gone well at each university.
Without question, one summer/off-season goal is for athletes to get stronger. Strength and power are two pillars of the sprints, hurdles, and jumps. And progressing in the weight room is a great indicator that progress will be made in the upcoming season.
Design the Summer Program
I believe in designing a program that consistently touches speed and power. I veer away from designing programs based on heavy volume, slow running, and reps beyond 200m.
The majority of summer programming is three days a week (that includes weights.) Every workout starts with a sprint/power warmup. A summer workout warmup consists of similar things we always do: dynamic stretches, four to six drills, and three accelerations of 30m to 50m in length. I never want to get away from being a sprinter!
“Speed and power are the base for sprints, hurdles, and jumps.”
Day 1 Emphasis – Run and SPRINT
Even though I don’t do volume-based training, in the summer I mix in one “run” day a week. During their first block of summer training, I ask athletes to run between 5-8 minutes to get their heart rate up. By the end of the summer, their max time may be up to 12 minutes. It’s always about time—NOT distance. As the summer goes on, the “run” picks up like a buildup. I want them nearly sprinting as the clock winds down with knee lift, bounce, and arm drive. AFTER the “run,” athletes take a 4-6 minute rest and hit anywhere from 4 to 8 technical buildups at 100m-150m (90-95% of their max speed.) This will ensure quality movements and speed on their sprint-aerobic day. I know! It’s contradictory…but they had a conistent elevated heart rate, and ended the day with speed! It was a sprint day AND aerobic day. Getting the body used to this type of work will help prepare them for the season!
Day 2 Emphasis – Sprint and Tech
Sprinting must be a piece of the puzzle at all times. This day is very simple.