ARKANSAS TRACK & FIELD

Travis Geopfert (University of Arkansas)

Decathlon Training

Running: Train with the 400 meter runners

Example Early Season- 8x300m 3:30 rest decreases 30s each rep. 54s total / 36s 200m pace

Example Mid Season  – 1x500m 5min. 32pace-300m 1min. 28 pace-200m 6min. 26 pace-450m 28 pace

Example Late Season – 3x3x150 3 min and 5 min. rest. 19,18,17

 

Jumping:  Teach the basics – focus on approach work

Example Early Season -Jumping off of boxes

Example Mid Season   -Short approach Jumps.  Full approaches without jumping

Example Late Season – Full approaches without jumping

 

Throwing: Teach the basics – focus on basic movements

Example Early Season- Medicine ball work.  Balance Drills

Example Mid Season  – Full throws with regular implements

Example Late Season – Full throw with light implements

 

Decathlon Training – Bring It All Together

Complimentary events: 

Long jump + Hurdles+ Pole vault

High jump + Javelin

100m + 110 Hurdles

Sequential events: 

100m + Long jump

Shot put + High Jump

110HH + Discus

Discus+ Pole Vault

Pole Vault + Javelin

Decathlon Training Concepts

One throw and one jump every-day for technical work

Work from heavy to light in throwing events

After every 3 wks of training have regression week

400m training will cover the speed work/ speed strength for 400m/ and endurance for 1500m

Keep stats and records within multi-event athletes

Gives them something to shoot for!

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