General Prep for Track and Field
Pirate Ship Athletics
Track & FieldAn 8-week general preparation block for sprinters, hurdlers and jumpers, built by Jake Cohen, CSCS, founder of Pirate Ship Athletics and former collegiate coach at the University of Illinois, Louisiana Tech and Lamar. Jake has coached 18 All-Americans, Team USA athletes, Olympians and NFL players.
This is the fall general prep I ran with collegiate sprint and jump groups, adapted from my University of Illinois training plans. It builds the speed, power and work capacity the rest of your season depends on.
WHAT'S INSIDE
- 8 weeks: 5 training days per week, plus an optional recovery/med ball day
- Weeks 1-3 build the base, Week 4 tests, Weeks 5-7 raise speed and intensity, Week 8 retests
- Testing in Weeks 4 and 8: 10m, 20m and 30m sprints, standing long jump, standing triple jump, overhead back and underhand forward med ball throws, power clean and squat 1RM
- Acceleration, resisted sprints, tempo runs and speed endurance, with a target % of max speed on every run
- Multi-jump (plyometric) and medicine ball circuits with video demos
- 3 lifting days per week: Olympic lifts and squats programmed by % of 1RM, plus single-leg and posterior chain work
- Warm-up, general strength, foot and ankle, core and mobility circuits with video
- RPE-based accessory loading and weekly goals so you always know the intent of each day
WHO IT'S FOR
High school and college sprinters, hurdlers and jumpers in the prep period, and coaches who want a complete, ready-to-run general prep block.
Warm-Up
A
Continuous Motion One Lap
Weave Skipping Arms Across Skip Arm Circle Fwd Skip Arm Circle bkwd 123 Reach Backwards Run Side Shuffle RT Side Shuffle LT All x 50m each
Warm-Up
B
Dynamic Flexibility Routines
"A" 1. Hip 90s 4. Leg Swings 9. Hurdle Seat Exchange 13. Donkey Kicks 10. Lunge w/rotation "B" 3. Leg Swings (f) 6. Eagles 8. Trail Leg Pickups 12. Fire Hydrants 14. Mountain Climbers "C" 5. Scorpions 7. Lead Leg Pickups 11. High Kicks 15. Windmills 2. Walking Figure 4 "D" All exercises in A,B,C by Number order. "E" 16.Bicycle/w Rollover 17. Single Knee Tucks 18. Leg Swings All ways (heel down) 19. Lunge Exchange 20. Hip Circles (CW-CCW)
C
Sprint Development Drills- Sprint
@ 30
D
Run
4 x 50
E
Sprint
10, 10, 10, 20, 20, 20
F
Sprint
5 x 30
Plyometrics
G
Multi Jump Circuit- Saturn
DOSE: 5 of each exercise. Standing Long Standing Triple Double Leg Hops Double Doubles
Med Ball Power
H
Medicine Ball Circuit- Hercules
DOSE: 30 seconds on / 30 seconds off for each exercise. OHB UHF Hammer Hip (L-R) Squat Chest
I
PSA Power Clean
6 x 5 @ 62, 65, 65, 70, 72, 75 %
J
PSA Squat
8, 8, 6, 8 @ 66, 68, 73, 68 %
K
Romanian Deadlift
4 x 6
L
Barbell Bench Press
4 x 8
Warm-Up
A
Continuous Motion One Lap
Weave Skipping Arms Across Skip Arm Circle Fwd Skip Arm Circle bkwd 123 Reach Backwards Run Side Shuffle RT Side Shuffle LT All x 50m each
Warm-Up
B
Dynamic Flexibility Routines
"A" 1. Hip 90s 4. Leg Swings 9. Hurdle Seat Exchange 13. Donkey Kicks 10. Lunge w/rotation "B" 3. Leg Swings (f) 6. Eagles 8. Trail Leg Pickups 12. Fire Hydrants 14. Mountain Climbers "C" 5. Scorpions 7. Lead Leg Pickups 11. High Kicks 15. Windmills 2. Walking Figure 4 "D" All exercises in A,B,C by Number order. "E" 16.Bicycle/w Rollover 17. Single Knee Tucks 18. Leg Swings All ways (heel down) 19. Lunge Exchange 20. Hip Circles (CW-CCW)
C
Sprint Development Drills- Side
D
Sprint Development Drills- Run
E
Run
4 x 50
F
Run
6 x 150
Foot & Ankle Strength
G
Gemini
DOSE: 30 seconds on / 30 seconds off for each exercise. Single Leg Toe Raises (Rt, Lt) Squat Toe Raises Side foot toe raises (Rt, Lt) Closed everted toe squats Toe lunge walk (Rt, Lt)
Core Strength
H
General Strength- Core Strength/Stretch
DOSE: 30 seconds on / 30 seconds off for each exercise. Cat Stretch DL Bridge Bird Dog SL Bridges Back Bridge Plows Dead Bug Cossack extensions Lunge Instep Over Head Squats Pelvic Tilts Spidermans SL Bridge w/kickout Clam Shell
Cool-Down / Mobility
I
Hurdle Mobility
Do each exercise over 5-8 hurdles 2-4x each or as noted in program. Walk Overs Lt Leg Lead Rt Leg Lead Backwards Fwd 2, back 1 Spinning Over Under Side Kicks Hip Flexor
Warm-Up
A
Continuous Motion One Lap
Weave Skipping Arms Across Skip Arm Circle Fwd Skip Arm Circle bkwd 123 Reach Backwards Run Side Shuffle RT Side Shuffle LT All x 50m each
Warm-Up
B
Dynamic Flexibility Routines
"A" 1. Hip 90s 4. Leg Swings 9. Hurdle Seat Exchange 13. Donkey Kicks 10. Lunge w/rotation "B" 3. Leg Swings (f) 6. Eagles 8. Trail Leg Pickups 12. Fire Hydrants 14. Mountain Climbers "C" 5. Scorpions 7. Lead Leg Pickups 11. High Kicks 15. Windmills 2. Walking Figure 4 "D" All exercises in A,B,C by Number order. "E" 16.Bicycle/w Rollover 17. Single Knee Tucks 18. Leg Swings All ways (heel down) 19. Lunge Exchange 20. Hip Circles (CW-CCW)
C
Sprint Development Drills- Sprint
@ 30
D
Run
4 x 50
Plyometrics
E
Multi Jump Circuit- Pluto
DOSE: 2 x 10m of each exercise (medial and lateral hops: 2 x 10m each leg). LLL Hops RRR Hops LLRR Hops Medial Hops (L-R) Lateral Hops (L-R) Single-leg multi-jump circuit. Walk-back recovery between reps. Follow the video for the order and setup - every contact quick and stiff.
F
Sprint
10 x 10
G
PSA Snatch
6 x 5 @ 62, 65, 65, 70, 72, 75 %
H
PSA Single Leg Squat
8, 8, 6, 8 @ 25, 27, 30, 27 %
I
Single Leg RDL
4 x 6
J
Hyperextension
4 x 10
K
Pull-Up
4 x 6
L
Inverted Row
Warm-Up
A
Continuous Motion One Lap
Weave Skipping Arms Across Skip Arm Circle Fwd Skip Arm Circle bkwd 123 Reach Backwards Run Side Shuffle RT Side Shuffle LT All x 50m each
Warm-Up
B
Dynamic Flexibility Routines
"A" 1. Hip 90s 4. Leg Swings 9. Hurdle Seat Exchange 13. Donkey Kicks 10. Lunge w/rotation "B" 3. Leg Swings (f) 6. Eagles 8. Trail Leg Pickups 12. Fire Hydrants 14. Mountain Climbers "C" 5. Scorpions 7. Lead Leg Pickups 11. High Kicks 15. Windmills 2. Walking Figure 4 "D" All exercises in A,B,C by Number order. "E" 16.Bicycle/w Rollover 17. Single Knee Tucks 18. Leg Swings All ways (heel down) 19. Lunge Exchange 20. Hip Circles (CW-CCW)
Med Ball Power
C
Medicine Ball Circuit- Blue
DOSE: 30 seconds on / 30 seconds off for each exercise. OPTIONAL - this circuit is not required. Do it if you feel fresh. Step and Throw Med Ball Good Mornings Med Ball V-Ups Kneel Hammer Hip throws (Rt, Lt) Jumping Throw Downs Medicine Ball Chest Pass Giant Circles L-Overs Kneeling OH Back Exc. Prone OH Back Medball Toss Ups
Warm-Up
A
Continuous Motion One Lap
Weave Skipping Arms Across Skip Arm Circle Fwd Skip Arm Circle bkwd 123 Reach Backwards Run Side Shuffle RT Side Shuffle LT All x 50m each
Warm-Up
B
Dynamic Flexibility D Block
Do all exercises on each side for 10-15 reps 1. Hip 90s 2. Walking Figure 4 3. Leg Swings (f) 4. Leg Swings 5. Scorpions 6. Eagles 7. Lead Leg Pickups 8. Trail Leg Pickups 9. Hurdle Seat Exchange 10. Lunge w/rotation 11. High Kicks 12. Fire Hydrants 13. Donkey Kicks 14. Mountain Climbers 15. Windmills
C
Sprint Development Drills- Sprint
@ 30
D
Run
4 x 50
E
Sprint
6 x 30
Plyometrics
F
Multi Jump Circuit- Venus
DOSE: 30 seconds on / 30 seconds off for each exercise (1:1). Once through = 8 sets. Line Hops Buttkick Jumps 180's Rocket Jumps Speed Skaters Wideouts Squat Freeze Jumps Step-up Jumps
Plyometrics
G
Multi Jump Circuit- Mars
DOSE: 30 seconds on / 30 seconds off for each exercise (1:1). Once through = 8 sets. Tuck Jumps Ski Jumps Single Leg Lateral Turns Straddle Jumps Single Leg Medial Turns Lane Hops SL Squat Jumps Lunge Jumps
H
Below The Knee Hang Clean
6 x 5 @ 62, 65, 65, 70, 72, 75 %
I
Step-Ups
4 x 6
J
Box Jump
3 x 8
K
Incline Bench Press
4 x 8
L
Decline Push Up
Warm-Up
A
Continuous Motion One Lap
Weave Skipping Arms Across Skip Arm Circle Fwd Skip Arm Circle bkwd 123 Reach Backwards Run Side Shuffle RT Side Shuffle LT All x 50m each
Warm-Up
B
Dynamic Flexibility Routines
"A" 1. Hip 90s 4. Leg Swings 9. Hurdle Seat Exchange 13. Donkey Kicks 10. Lunge w/rotation "B" 3. Leg Swings (f) 6. Eagles 8. Trail Leg Pickups 12. Fire Hydrants 14. Mountain Climbers "C" 5. Scorpions 7. Lead Leg Pickups 11. High Kicks 15. Windmills 2. Walking Figure 4 "D" All exercises in A,B,C by Number order. "E" 16.Bicycle/w Rollover 17. Single Knee Tucks 18. Leg Swings All ways (heel down) 19. Lunge Exchange 20. Hip Circles (CW-CCW)
C
Sprint Development Drills- Side
D
Sprint Development Drills- Run
E
Run
4 x 50
F
Run
8 x 150
Foot & Ankle Strength
G
Gemini
DOSE: 30 seconds on / 30 seconds off for each exercise. Single Leg Toe Raises (Rt, Lt) Squat Toe Raises Side foot toe raises (Rt, Lt) Closed everted toe squats Toe lunge walk (Rt, Lt)
Cool-Down
H
Dynamic Flexibility Routines
"A" 1. Hip 90s 4. Leg Swings 9. Hurdle Seat Exchange 13. Donkey Kicks 10. Lunge w/rotation "B" 3. Leg Swings (f) 6. Eagles 8. Trail Leg Pickups 12. Fire Hydrants 14. Mountain Climbers "C" 5. Scorpions 7. Lead Leg Pickups 11. High Kicks 15. Windmills 2. Walking Figure 4 "D" All exercises in A,B,C by Number order. "E" 16.Bicycle/w Rollover 17. Single Knee Tucks 18. Leg Swings All ways (heel down) 19. Lunge Exchange 20. Hip Circles (CW-CCW)
Jake Cohen, CSCS
Founder and head coach of Pirate Ship Athletics. Former D1 pole vaulter (Delaware, Miami) and collegiate coach at Illinois, Louisiana Tech and Lamar. MS in Sports Administration. Has coached 18 All-Americans, Team USA athletes, Olympians and NFL players.
Eight weeks. A proven collegiate system. Coaching from someone who has built All-Americans. Lay the foundation now so you are faster, stronger and healthier when it counts. Get on the ship.
Get General Prep for Track and Field
JQ Hart
Sprints / LA Tech, Team USA
Verified Athlete"He brought a perfect blend of practical strategies, insightful advice, and motivational support that helped me reach levels I didn't think were possible."
Ben Barnes
Sprinter / Jumper, Illinois
Verified Athlete"He knows how to push you even further than you thought and whatever athletic goal you have he is the guy to get you there."
Noah Adams
Jumps, Illinois
Verified Athlete"It was great that he would explain why we were doing something and how it would benefit us instead of 'just do this'."
Cooper Jazo
Pole Vault, Illinois
Verified Athlete"Coach Jake is the best in the business."