Queens University of Charlotte

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Queens University of Charlotte

• Womens Distance

Training Philosophy 2009
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Mission
To Win the NCAA Division II National Championship
Create opportunities for athletes to reach their
greatest potential
Develop an environment where student athletes
grow as individuals
What was the secret, they wanted to know in
a thousand different ways they wanted to know The
Secret. And not one of them was prepared, truly
prepared to believe that it had not so much to do
with chemicals and zippy mental tricks as with
that most unprofound and sometimes heart-rending
process of removing, molecule by molecule, the
very tough rubber that comprised the bottoms of
his training shoes. The Trial of Miles, Miles of
Trials. How could they be expected to understand
that?
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Training Ideology
Athlete centered coaching focused on individualism
1. 2. 3. 4. 5. 6.
Progression
Simultaneous development of aerobic capacity,
strength and speed
Race specific workouts with every training
element having a specific purpose
Injury prevention
Teamwork and dedication
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The Athlete Centered Model

• The athlete is the most important part of the
  coach-athlete relationship.
• The coachs job is to teach, motivate, and
  facilitate
• The athlete envisions the goals and commits to
  achieving them. The coach structures the training
  to achieve the athletes goals, not his/her own.
• Individualism No two athletes are alike and
  training is specifically tailored to each
  athlete.

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Progression

• The focus of training is about increasing your
  fitness week by week, month by month, and year by
  year.
• With consistent training over a long period of
  time, previously unimaginable options open up for
  the athlete.
• Progression includes weekly mileage, long runs,
  lactate threshold, and speed.

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Injury Prevention
99 of running is on Soft Surface McAlpine Park
Pool running optimized to supplement training
Strength Training routine developed especially
for running, which includes core work, general
strength, yoga, plyometrics
Massage Therapist
Ice baths
Blood tests
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Training Theory
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Typical Training ModelThe Pyramid
?------------ Reduction in mileage
?-------- Transition into workouts
? Lots of slow miles
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The Queens Training ModelThe Diamond
Developing all systems simultaneously
Continuing to progress fitness Even at the end of
the year
Reaching your peak fitness with Hardest workouts
at the end of the season when it is
most important
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The Diamond Model

• Easy aerobic running is recovery
• The body recovers through nutrients delivered
  by the blood. Easy running promotes blood
  flow and facilitates the circulation of oxygen
  and nutrient rich blood too tired muscles
• The 800 meters is 85 aerobic the 5k is 92
  aerobic
• Why would we want to eliminate the greatest
  percentage of training leading up to the most
  important race?
• The training is prioritized so that you are
  recovering through the training
  cycle. Tapers are looking for a magic bullet by
  super compensating and resting.

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Race Specificity

• Workouts are designed to address the specific
  demands of a race, which are
• Maintaining or increasing speed as lactic acid
  levels accumulate, fatigue increases, and the
  race gets harder

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How do we accomplish this?

• Long runs
• Gradually increasing the pace of the workout
  throughout the run as your body warms up. The
  first miles will be easy and the last few miles
  will be approaching race pace

• Predator runs
• Simulating race situations where the first mile
  feels easy and is aerobic. Gradually increase the
  pace so you are running at your lactate
  threshold, comfortably hard, and progressing all
  the way down to race pace as your body fatigues
  more and more.

• Hammers
• Workout intervals that are run as fast as you can
  in the middle of a workout. At the time you will
  think you are running as hard as you can but you
  are asked to try and push harder and faster. Like
  a race, you need to make that decision to hurt
  and push when it starts to get hard.

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Teamwork
Shared sense of sacrifice
Encouragement through the good and and the bad
Support each other outside of running. Looking
out for each other at all times

• Teamwork is what Queens University is all
  about. The athletes dont do it for individual
  glory, they do it because they love one another