Episode 37 Henk Kraaijenhof Elite International Track & Field Coach

Henk and I had an awesome conversation. He and chatted about all manner of speed training. We talked about what he believes coaches need to do less and more to help their athletes reach their potential. We discussed how to differentiate training for different types of athletes. How to identify the different types of sprinters. He talked about what a warm-up should be if we should warm up at all. Coach discussed what mental training should be and who to establish what type of mindset you are coaching. We conclude our wonderful chat with where he is looking to continue furthering his knowledge in the art of coaching.

https://open.spotify.com/episode/2o9LYQDjIdvGf3ADmY9LAB?si=L\_sb7B67T-yEK9qyWwx8uQ&utm\_source=copy-link&dl\_branch=1

Episode 36 World Champion and Olympic Sprinter Ronnie Baker

It was a treat to spend time chatting with World Champion and Olympian Ronnie Baker. We covered a lot of bases in our chat. From his early beginnings all the way through to becoming a World Champion and earning a spot on the Olympic team. Our discussion on his strength training changes is worth the price of admission as well. Ronnie is a humble and gracious guy. However, don't let that fool you, this man is a serious competitor and no one wants to win as much as he does. Click and listen to our great chat now!

https://anchor.fm/ryan-joseph-banta/episodes/Episode-36-World-Champion-and-Olympic-Sprinter-Ronnie-Baker-e188k7u

Central California Coaching Clinic Part II: Acceleration and Maximum Velocity Training

In Part II we discuss the intricacies of rest and recoveries between intense workouts. I explain how to use games to make sports performance fun with acceleration. We talk about the load minimums and maximums that are unique to acceleration. I also explain how to use different systems to blend the training and keep it interesting. We explain the value of having actual cues for different movements for different contacts through challenging workouts. In maximum velocity, we discuss how to do the workouts correctly. Also, I educated the audience on how to force the body into new firing patterns to avoid rhythm lock or what the late great Charlie Francis called a dynamic stereotype. I explain what each of these training zones requires and how to use various movement patterns to make the CNS go into overdrive for adaptation into great maximal speeds. Sponsor SimpliFaster

https://anchor.fm/ryan-joseph-banta/episodes/Central-California-Coaching-Clinic-Part-II-Acceleration-and-Maximum-Velocity-Training-e17kcsh

Episode 34 Jason Avedesian Ph.D. Post-doctoral Researcher on Sport's Related Injuries

I thoroughly enjoyed my talk with Dr. Avedesian! We went WAY down the rabbit hole on injuries and sports performance. A lot of our discussion is cutting-edge research from a number of different sources. Jason Avedesian is a post-doctoral researcher at the Emory Sports Performance and Research Center. His research interests include ACL injury, sports-related concussion, and sensorimotor contributions to athlete performance and injury. Jason completed Bachelor’s degrees in Mechanical Engineering and Kinesiology from Michigan State University, a Master’s degree in Biomechanics from Ball State University, and a Ph.D. in Interdisciplinary Health Sciences (Biomechanics) from UNLV

https://anchor.fm/ryan-joseph-banta/episodes/Episode-34-Jason-Avedesian-PhD-Post-doctoral-Researcher-on-Sports-Related-Injuries-e17k221

Central California Coaching Clinic Part I: Sprinter's Warm-Up & Technical Drills

Today we start part one of our Central California Coaching Clinic Session: Coaching the Sprints A-Z. In this part, we break down how to set up a proper warm-up and attack daily drills for sprinters. Sprinters can be trained and you can move the needle for them through technical work. Click and listen to this episode and see how it's done. We talk about protocol, rotations, surfaces, and how to take advantage of the body's desire for novelty.

https://anchor.fm/ryan-joseph-banta/episodes/Central-California-Coaching-Clinic-Part-I-Sprinters-Warm-Up--Technical-Drills-e17e3ec

Companions of the Compendium Episode 33 Jonathan Marcus Zen Distance Coach

It was an honor to sit down with Coach Jonathan Marcus @jmarpdx click & listen. A deep conversation on all aspects of coaching in our current environment.

https://anchor.fm/ryan-joseph-banta/episodes/Episode-33-Jonathan-Marcus-Zen-Distance-Coach-e179kf0

1.Bolt

2.Johnson

3.Fraser-Pryce

4.Lewis

5.Felix

6.Greene

7.Perec

8.Campbell-Brown

9.Gatlin

10.Thompson-Herah

11.Meritt

12.Wariner

13.Van Nierkerk, Ohuruogu, Freeman

16.Cuthbert

17.Devers

18.Ottey

19.Torrence

20.Szewinska

21.Miller-Uibo

22.Kirani James

23.Schippers

24.Stecher

25.Flo-Jo

26.Linford Christie, Richards-Ross

28.Calvin Smith

29.Borzov

30.Bryzgina

31.Donovan Bailey, Gardiner, Koch

34.Gay, Block

36.Jesse Owens, Rudolph, Joe Morrow, Tolan, Craig, Hahn, Tyus, Wockel, Brisco-Hooks, Marjorie Jackson, Blankers-Koen

47.Kenteris

48.Marion Jones, Krabbe, Moller

​

What do you think of my ranking? Any notable sprinters you think I forgot to mention? Any sprinter that shouldn't be on the list?

​

The list is purely based on accomplishment and results. It doesn't take into account what you did outside the sport

Thursday Thoughts: Five Reasons Why Coaches & Athletes Should Value the 3 Sport Athlete

1- Physically Resilient 2- Always Competing & Being Challenged 3- More Skill to Be Used at the Highest level 4- Different Coaches to Sheppard Talent 5- Bigger Network of Relationships & More a Part of the Community

https://anchor.fm/ryan-joseph-banta/episodes/Thursday-Thoughts-Five-Reasons-Why-Coaches--Athletes-Should-Value-the-3-Sport-Athlete-e1742d6

I need to know if you pushin the pace on the second plat

View Poll

Episode 32 of Companions of the Compendium Mike Boyle MLB, NHL, NCAA, and NFL Strength & Conditioning Coach

Click & listen to Episode 32 of Companions of the Compendium w/ u/mboyle1959 founder of u/BodybyBoyle. A raw and honest hour about the world of S&C. #simplevscomplex #hexbar #adamgrant #dothisnotthisthis #johnwooden Hit RETWEET Sponsor u/SimpliFaster

https://anchor.fm/ryan-joseph-banta/episodes/Companions-of-the-Compendium-Episode-32-Mike-Boyle-Famous-Strength--Conditioning-Coach-e16v6ii

400m training: Feed the Cats vs. Critical Mass Debate Debrief

Saturday Night Fight Debrief Answering questions we didn't discuss from Tony Holler & my debate over how to train the 400m.

https://anchor.fm/ryan-joseph-banta/episodes/Thursday-Thoughts-Feed-The-Cats-vs--Critical-Mass-Debrief-e16qd1p

Listen to our latest Episode on the Companions of the Compendium. Ep 31 with @MikeCunningham. He keeps it real. We discuss mental health, opportunities, and the importance of being selfless & selfish simultaneously.

https://anchor.fm/ryan-joseph-banta/episodes/Episode-31-Mike-Cunningham-Host-of-the-Gill-Athletics-Track--Field-Connections-Podcast-e16klos

Episode 30 Dr. Kelly Starrett The Ready State

Kelly educates us on his background into the world of sport and his desire to provide a different system recovery as he struggled with overuse injuries. This led him into the world of physical therapy and eventually the multi-disciplined world of CrossFit. Coach Starrett pays homage to those who helped him create files, systems, and connect the dots to performance health. He and I dive into how to find the answers in training are all around us in the myriad of sports expressions. Kelly guides us into pitfalls when we base our exploration on the artifacts of scholarship. He argues we need to know the difference between “math and research” when it comes to developing future training theory. All in all, he argues we need to see the forest through the trees and that coaches must be interdisciplinary. Coach explains the need to included people in different fields. He points to the work of ALTIS as one great example of an interdisciplinary group modeling the ideals of this philosophy. Kelly and I then talk about the importance of the “synergist” from Howard Gardner’s book the Five Minds of the Future. Kelly makes the argument for the strength & conditioning room as one of the most important places for sport and not just for traditional weight training. I then ask coach Starrett to educate us on his principles of posture. We then discuss the value of combining coaching cues with the coach’s eye simultaneously with hard-fought wisdom. Kelly goes on to talk about what he loves about RPR and other human-based innovative technologies. Coach talks about how important it is we build a relationship with our athletes to take care of their needs and get to a point they should be able to compete pain-free. Kelly and I talk about the value of infinite influence. We finish up the talk discussing the future value of the coach on the community for healthy mental and physical to transform society for the better.

https://anchor.fm/ryan-joseph-banta/episodes/Episode-30-Dr--Kelly-Starrett-The-Ready-State-e16ah5n

Testing for Athlete Development Part II

A while ago I have the pleasure of being a guest on Jimson Lee's site Speedendurance where we discussed a massive and comprehensive testing system for athletes. Today's post will be the SECOND of a two-part series. It is VERY important to watch part I at the Companions of the Compendium Podcast. We give a rationale for testing. Mr. Lee and I lay out how to structure on how to build guardrails for your data collection. We dive deep into talent identification for track & field. In our conversation, we educate the audience on testing for speed, power, agility, strength, injury prevention, endurance, and mental fortitude.

I have always appreciated Jimson's support. His website is a valuable resource for detailed training plans, sports science, and track & field fandom! After listening to our Thursday Thoughts go give his site a visit!

https://anchor.fm/ryan-joseph-banta/episodes/Testing-for-Athlete-Development-Part-II-e164iq6

Testing for Athlete Development Part I

A while ago I have the pleasure of being a guest on Jimson Lee's site Speedendurance where we discussed a massive and comprehensive testing system for athletes. Today's post will be the first of a two-part series. We give a rationale for testing. Mr. Lee and I lay out how to structure on how to build guardrails for your data collection. We dive deep into talent identification for track & field. In our conversation, we educate the audience on testing for speed, power, agility, strength, injury prevention, endurance, and mental fortitude.

I have always appreciated Jimson's support. His website is a valuable resource for detailed training plans, sports science, and track & field fandom! After listening to our Thursday Thoughts go give his site a visit!

https://anchor.fm/ryan-joseph-banta/episodes/Testing-for-Athlete-Development-Part-I-e15q85l

Episode 28 Vince Anderson Foremost International & College Sprint coach

Coach Anderson joins us to educate us on a myriad of topics centered on speed. Vince is one of the very best sprints and hurdle coaches on the planet. His list of Olympians and All-Americans is off the charts. He is on my Mount Rushmore of sprint coaches. He is an absolute gentleman who isn’t afraid, to tell the truth. He first shares his experience as an architect and eventually made his way to Houston as a volunteer coach. He shows respect to all of his mentors driving him down a unique path to coaching. Coach Anderson goes on to educate the audience about how to select people to apprentice under for coaching. Vince lays out his thoughts about the 85% cross-over of great coaching. He then explains the concepts of self-evaluation. He then steers the conversation about how the 85% principle should be used as well for evaluating athletes and what they have in common. I get him to highlight the through-line for many of the great coaches he got to see, work with, or investigated over time. His answer is outstanding. He talks about his hatred for the word and concept of striding! Coach Anderson goes into detail about the importance of training the right concepts important to high performance. Coach talks about how to place and implement high velocity sprinting. He continues back taking us how to use periodization with maximum velocity sprinting throughout a season. Vince explains how over time his training has evolved from what it used to be earlier in his career. Coach gives us guard rails on what he does to lay out his daily training throughout the week. He goes on to give hyper details about how to implement rest in practice. Coach and I move the conversation to mental toughness within the practice and how to foster it during a session. Vince and I game out ideas on how to fix the American struggle in the 4x100 m relay. We create a structure that is viable and interesting. Something I how the USATF considers our suggestions.

https://anchor.fm/ryan-joseph-banta/episodes/Episode-28-Vince-Anderson-Foremost-International--College-Sprint-coach-e15ldr2

Building a Culture from Zero: Part III of III

This is the final entry of our III part series on Building a Culture from Zero. Before listening to Part III please make sure you have listened to Part I and Part II. How to handle injuries, attendance, and absences through google forms. I go on to talk about the ability to be flexible by being empowered with details ahead of time. We want to have answers to better create a plan to help organize training and have a healthy attitude when dealing with young people. I then dive into how we group our athletes in practice to maximize efficiency and produce results when talent is sparse. We discuss the Baylor group and our different levels to design workouts. Testing and linking themes are a must to a successful team. The value of a checkout culture and process. What to do as a coach at track and field meets. I touch on what I do to deal with injuries within our program while maintaining contact with the athletes as they recover. How to develop ABC training sessions and alternative means when hurt to maintain readiness when healthy. We talk about positive psych interventions like a gratitude bomb, 24-hour taper, etc. Don't forget to pick of the Sprinter's Compendium on Amazon USA

https://anchor.fm/ryan-joseph-banta/episodes/Building-a-Culture-from-Zero-Part-III-of-III-e15fc0m

Episode 27 Graham Eaton Drill Guru, Sprint Coach, and Contributor to Simplifaster

Graham and I discuss his entry into coaching and all the people who helped set the path for him into the sport. We chat about the influence of Carl Valle on our development into coaching! Coach Eaton talks about the content he has developed for Simpilifaster and his desire to create value for other coaches around the world. Coach goes further into the process of research and writing about training organically begins to shape your system into belief. Graham and I talk about the power of journaling for coaches to limit issues fast approaching in a sports season. Through these pursuits, it’s exciting to see your evolution. Coach Eaton empowers the audience not to be ashamed of their past but be thankful for the growth to a better skillset. Coach talks to the audience about the truths he discovered through his work and research to enhance performance. Grahm educates us on how to blend and bleed drills. He takes us through progressions on how they are put together. Grahm discusses the future content he is working on. Coach then discusses what he dislikes when it comes to drills and training. Mr. Eaton goes into what the pandemic taught him about training and how he will proceed with planning his practices in the future. We wrap up our conversation with what coach, thinks makes him unique.

https://anchor.fm/ryan-joseph-banta/episodes/Episode-27-Graham-Eaton-Drill-Guru--Sprint-Coach--and-Contributor-to-Simplifaster-e15ba3b

Building a Culture from Zero: Part II of III

This week we get deeper into the HOW to build a winning culture. With a large number of actionable strategies for improving and maintaining successful programs. Listening to Part here is MANDATORY before beginning Part II. In this installment we further discuss our team Theme days, then we dive into the specifics of running off a team breakfast at school. We talk about our secret buddy, captain of the week (COW), milkshake mile, and other team-building activities we implement throughout the season. We move on to discuss how to hire, develop, and support your staff. How to make sure they have a life, feel appreciated, and act as additional promoters for your team culture. I then educate the audience on how to put on a media blitz to recruit and keep kids out to your team.

https://anchor.fm/ryan-joseph-banta/episodes/Building-a-Culture-from-Zero-Part-II-of-III-e153fgb

Companions of the Compendium Episode 26 Wendi Irlbeck, MS, RDN, CISSN

This week we dive deep into a number of subjects like nutrition, diet, health, and lifelong wellness with Wendi Irlbeck. Wendi is one of the biggest names in sport's nutrition. Wendi combines her roots on the farm with her experience in strength & conditioning, and college sports to create strong connections for global health. Irlbeck has worked with teams, individual athletes, and the general public to be an absolute positive on the lives she works with daily. We had a good conversation on a number of subjects that some are afraid to approach. Wendi dives feet first into these subjects without hesitation because her mission is to educate no-holds-barred. It was a pleasure to sit down with Wendi.

We open our discussion about her path to nutrition. Her faith and mentors have played a heavy role in what she has done as a nutritionist, dietician, and lifestyle coach. Wendi continues our conversation on the difference in the diet for types of people and their athletic goals. She explains in detail the importance of breakfast and breaks it down into three different types of people. She and I then discuss vegan and plant-based diets. Wendi teaches us how to handle the diet with young people along. Miss Irlbeck and I dialogue about the best strategies on how to do the diet successfully. She and I follow this with a conversation on supplements. We talk about creatine and pre-workout along with their potential value for athletes. However, she reminds the audience that putting supplements before a good diet is like rearranging furniture on a sinking ship! Wendi goes on to educate us on five things that she believes need to be cleared up on nutrition. She and I then discuss how nutrition can be leveraged to get better sleep.

https://anchor.fm/ryan-joseph-banta/episodes/Companions-of-the-Compendium-Episode-26-Wendi-Irlbeck--MS--RDN--CISSN-e150krr

Introduction to Building a Culture from Zero: Part I of III

Learn how to build a program that lacked identity into a team that everyone respects. Improve culture not only for your team but the entire school's program. Increase roster size and learn to develop an off-season program to dominate in the season. Learn from my mistakes. Why it takes five years. Cornerstones will be a good staff and continued education. Creating standards for athletes, yourself, and the program in its entirety. Plug and play fun culture ideas for your team to grow together: Big Sister/Brother program, Red Carnation Ball, PR Bars, interval cards, team themes, more to come in PART II next week.

https://anchor.fm/ryan-joseph-banta/episodes/Introduction-to-Building-a-Culture-from-Zero-Part-I-of-III-e14qtvq

Companions of the Compendium Episode 25 Calvin Smith Former World Record 100m Sprinter, Olympic Gold Medalist and Author

Today I got to meet a hero of mine growing up! Even when I was young I loved sprinting and the Olympics! Today I get to meet one of the fastest people in the history of planet earth. A clean sport advocate, we got into numerous subjects from his upbringing in the South, his college experience all the way to his gold medal glory. We dove deeply into how he trained and what he thought was his secret weapon against his opponents. He talked about the importance of keeping the drug testers ahead of the cheaters and why he feels it's important for the athletes who toe the line testing themselves against the world's best. He had some ideas on how to fix the sport of track & field while building off its natural advantages. It was a special treat to sit down and chat with this world-class human being! Sponsor SimpliFaster

https://anchor.fm/ryan-joseph-banta/episodes/Companions-of-the-Compendium-Episode-25-Calvin-Smith-Former-World-Record-100m-Sprinter--Olympic-Gold-Medalist-and-Author-e14lvpr

400 & 800 Part II Mixed Zone Athlete Owensville Dutch Clinic

Listen in to Part II of my popular Critical Zone 400-800 Talk at the Owensville Dutch Clinic on the Companions of the Compendium podcast. Listen now & hit share for others you believe it will help!

https://anchor.fm/ryan-joseph-banta/episodes/400--800-Part-II-Mixed-Zone-Athlete-Owensville-Dutch-Clinic-e14a70n

Title, I'm coming off an injury. Did a workout today (1x600@2:10 5m rest, 2x400@86 4m rest, 1x600@2:06 5m rest, 2x300@1:03 3m rest, 4x200@42, yes I know it's weird) and felt pretty good -- went faster than prescribed for all reps except the 600s and was going 78/lap pace for one of the 400s and most of the 300s and 200s (goal was 84).

I went 12:26 for my last 3200 with an 81 opening lap (fell to ~95 afterwards). PRs 5:32 1600 (from last XC in practice) and 19:32 5k (XC race); I feel like if I wasn't injured I'd be in <5:30 territory right now. My last actual race I made it 3 laps below 90 (88, 89, 89) before I stopped since my calf was killing me (it was a strain; it's a shame too since I was the only one in the 3200). Do I have any chance of breaking 12 this week?

Project : Summer Training- 60/70 mile weeks || Week 1 - The start of the Journey📷

It wasn't letting me do a cross post but here is my training plan. Quick disclaimer its a little long but that is everything you need to know about my current status. Please drop down any suggestions and feel free to ask questions. I need all the help I can get

please help i am in the need for speed, as a 9th grader I run a 2:05 but another freshman on my 4x8 team is running sub 2 and I want to be able to keep up w him

Hi! If you identify as male and are a high school athlete, please consider taking my survey. I am a high school student taking AP Research, a class that requires me to conduct new research. My research attempts to correlate TikTok usage to body image concerns in high school male athletes. The survey is completely anonymous so feel free to be as honest as possible. Thanks!

https://docs.google.com/forms/d/e/1FAIpQLScGFbBfEvxhSj1jyUP0LyB7y_aXGaa5BcBMnvg6FNeMbM4Hug/viewform?usp=sf_link

Hi guys,

Thought I should explain to y’all what I’ll be running this week. I saw this post on Reddit and I thought I should follow it.

The following routine would be for a 30 mile week. Paces would be around 7:45 - 6:25 min/mile.

Monday : 3 miles + Strength work

Tuesday : 5 miles

Wednesday : 6 miles

Thursday : 3 miles + Strength Work

Friday : Rest Day or a 2 - 4 mile shake out run

Saturday : 8 mile run + Strength Work

Sunday: 5 mile

————————————————————————————————————————————

Strength work :

Warm up : Side Lunges 3x 10, Decline push ups 3x15, Backwards Lunges 3x 10

7 min core strength [Ryan Trahan 7 min Ab Workout ]

• Pull ups 4x 10 - Push ups 4x 12 -

Side to side w/ bands, Zig zag w/ bands, monster walks w/ bands Single leg squat 2x 10 each leg One-legged balance (hips up and down ) 2x10

Welcome one and all to /r/HSTrack! We're a small community but we're more than happy to welcome newbies to the subreddit. Whether you're looking to get started in track for the first time or you're finding us at the end of your senior season, feel free to join the community.

This weekly thread is for:

• Questions that you don't want to make a whole post about, whether you're worried it's not important enough or you just don't want to have to make a post. Those of us who have been around a while can help you out with whatever we can

• Stuff you've learned this week that you want to share. We don't care if you think everyone already knows, if you think it's cool, we want to hear about it

• Advice for beginners that the more seasoned veterans around think might be useful

Keep in mind that we have the Weekly Brag and Report Thread every Monday and the Workout Thread every Saturday, but if you think it fits in one of the listed categories you are more than welcome to tell us about it.