Well eventually after shin splints and general getting run into the ground with old school sessions of over distance mixed with plyos on a hard mondo track now she's laid up with small bone irritations all over her foot and wearing a boot and also cast aside like a broken toy. That's NCAA track recruit blue chip talent with hack coaches

Gar I agree way too much focus on the 800 and really if you can bring up the throws and

This is what I was thinking

Monday
Speed/hurdles/wieghts

Tuesday
High jump tech/Shot

Wednesday
Pool work/wieghts (optional)

Thursay
LJ tech/ 200m Training

Friday
Jav throwing/800m training/wieghts

Saturday
mixed conditioning work
med ball throws
circuts

Hi

New to the forum. Have a question about the program below. This athlete is 19yo female with the following PRs in high school
13.8 100h
6.6 LJ
12.23 100m
25.1 200m
4800 hep

How ever her college coach has not been able to get her to improve. I suspect over training but I would like get some input of the following summer program. The athlete tends to overtrain quickly with this type of training and is starting to lose intrest in the sport all together because of the over training and lack of results. I know training is highly individual but given the lack of results and fatigue I think it might be time to examine a different route.


Mon: hurdle drills: in flats, 5 hurdles 30". Skips 3 x trail, lead and over the top. 5 x 5 LH 5-step. 10 x 50 meter accelerations. High Jump: full foot circle running x 5 big circles each direction. 3-step with a walk-in arms and knee punch with shoulder leaning away x 15. Stair plyo: 5x10 single leg hops each leg skip a step (rest as needed). Stair Double leg bounds for distance 10 x 5 bounds. Soft landing dbl leg stair drops x 10 x 3 sets (on soft landing be sure to bend in hips and squat - knees behind toes). Weights.

Tuesday:
2 x 4 x 150m 80-85%, rest 3 minute walk back and 10 between sets - focus on front side mechanics and good vertical arm action. Javelin or ball throwing, medball core, Swiss Ball, shoulder flexibility. Core.

Wednesday: 45 minute jog circuit - start with 10 burpies, 45 minute slow jog on grass, every 45 seconds do 15 seconds of exercise (Bear Crawls, inch worms, fire hydrants, lunges, pushups, crunches etc...). Every 10 minutes do 10 burpies.

Thursday: Grass loops (2 min steady run) x 5. Rest 9 minutes between reps. Core, medballs, and javelin balls.

Fri: repeat Monday hurdle drills and high jump. 10 x 100m form sprints. 14 seconds, walk back 2 minute. 3 x 30 (ab crunch, side crunch, superman back hyper with twist, 12" leg lift x 3 second holds, V-sit alternating scissor legs with 30 toe touches. Weights.