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Cover: all access oklahoma state cross country practice
All Access Oklahoma State Cross Country Practice
with Dave Smith,
Oklahoma State University Director of Track & Field and Cross Country;
2012 NCAA Team Champions, Back-to-back Men's D1 National Cross Country Coach of the Year (2009-2010); 4x Big 12 Men's Cross Country Coach of the Year; Back-to-back Men's NCAA National Champions; 2011 National Runners-up; 4x Big 12 Conference Champions

Take a rare look inside one of the top cross country programs in the country. Not only are you granted all access to Dave Smith's Oklahoma State Cross Country practice, but you are also given an exclusive look into the reasoning for each workout from the coach.

Workout 1:
Segment one deals with a typical interval/vo2 max workout. Workout Outline - 6 x 1 mile repeats. The goal of this workout is:

  • To help deal with the mental aspect of training/racing, by learning to feel rhythm is a somewhat chaotic situation.
  • Know how hard you are running.
  • Knowing how many reps are left, by budgeting energy used to complete the workout.
  • Being able to pick up the pace of each rep (negative splits).
Maintaining race pace is the goal of all distance runners. This may mean you will actually need to slow yourself down in the beginning of a race to maintain proper race pace and thus improving your chances of a better finish.

Workout 2:
Segment two goes over the mid week long run that is conducted every week throughout the season and why it is done. Performed once a week (Men @ 90 mins. Women @ 80 mins), the emphasis is on time, not pace.

Workout is about 75% as long as their Sunday long run. This is an easy deep aerobic effort. Running before sun up with poor footing causes the runner to go slow in the beginning and then the pace is gradually picked up. The importance of this workout is just to get them on their feet for 1 1/2 hours - pace is not the goal.

Workout 3:
Segment three features Circuit Station Rotations the team goes through twice a week during the season. The goal of this workout is to develop runners core strength, stability and balance, while helping with injury prevention and running posture.

Developing core strength, along with athlete mobility and balance, is key to the distance athlete who spends the majority of their time moving straight ahead in one direction. These drill are performed 4 days per week on an alternating basis.

Workout 4:
Finally, segment four goes over the tempo run (Men 4 miles - Women 3 miles) that is conducted all year long, and why Coach Smith thinks it is an important part of the program.

Tempo runs are the mainstay of most successful distance programs. Coach Smith has his athletes complete a tempo run once a week for the entire year. With the only break being during the championship season where they run it once every two weeks or so.

This unique style of video will show you how Coach Smith interacts with his athletes to keep them in the workout, and focused on the goal at hand.

115 minutes. 2012.

Buy at Championship Productions

Cover: high school coach's blueprint for success: sprints
High School Coach's Blueprint for Success: Sprints
with Mark Brady,
DeSoto TX High School Head Coach; 2012 5A Texas State Boys Champions

Get the tools you need to build a successful sprint program on and off the track. Mark Brady passes along strategies, techniques, tips and drills to help you successfully build your sprint program for individual events and the relays.

Make every minute of your practice time count by ensuring that every aspect of your training has a focus and a purpose.

Brady reveals his systematic approach to training including his max velocity warm-up for developing speed and his max velocity run. This practice sequence can easily be done with over 70 athletes and works not only as a practice sequence but also as a meet sequence.

Maximize the performance of your sprinters on meet day with Brady's meet day sequence. The meet day sequence is plotted out by Brady on a time line that correlates with the athlete's first race.

Brady provides narration, technical tips and teaching points as his athletes demonstrate each of these sequences.

Brady is a believer that strength equates to speed and shows how he builds force and power in his athletes. He explains and demonstrates his weight room circuit that includes five stations with four exercises per station and includes his end of practice flexibility protocol to promote injury free training.

Gain technical insight and comprehensive strategies for seasonal planning, starts, relays and more.

See a breakdown of Brady's season-long training plan along with examples of his weekly plans for each phase of the season.

Get detailed strategies and techniques for teaching a fast and powerful start, comprehensive training for the 400 and strategies and exchange techniques for the 4 x 400, 4x200 and the 4x100 relays.

Each section is accompanied by marker board breakdowns and on-track demonstrations.

Brady concludes the presentation with strategies he has used to build successful track and field programs at several schools. He includes thoughts on recruiting athletes, combining the boys and girls coaching staffs, selling coaches in other sports on your program, how to work with elite athletes, and more!

Coach Brady's proven strategies that are certain to improve your sprint program!

134 minutes. 2011.

Buy at Championship Productions

Cover: world class pole vault
World Class Pole Vault
with Jeff Hartwig;
2X Olympic Pole Vaulter (2008 , 1996);
4x US National Outdoor Champion ('98, '99, '02, 03),
2x US National Indoor Champion ('99, '07),
Former American Record Holder Outdoors (19'9 ½)",
American Record Holder Indoors (Currently 19'9").

Special Appearance by Earl Bell; 1998 National Olympic Coach of the Year

Establish and reinforce good habits in your vaulters using this simple, safe training progression.

This pole vaulting DVD begins with a technique progression appropriate for any level of pole vaulter. Along with his own demonstrations, Hartwig is joined by a high school boy and girl to demonstrate each progression.

The technique progression includes:

  • Grip and Carry: Learn to mark your pole for grip consistency and jump-to-jump adjustments. Establish the proper grip and carry position.
  • Pole Plant: Ensure a confident and safe take-off by maintaining balance on the pole. Hartwig teaches basic walkovers, illustrates proper body alignment in relation to the pole and provides coaching tips to ensure your vaulters are properly balanced.
  • Approach and Take-off: No need to stand in line for the pole vault pit. Get your vaulters more approach reps by learning to train on the track. In addition, Hartwig shows how to train vaulters using a progression of short run approaches, how to correct common take-off errors and how to safely train vaulters with their speed and body under control.

Throughout the technical progressions, Hartwig shares invaluable coaching tips such as to how progress your vaulter as they improve.

In Part 2 of this presentation, Hartwig demonstrates 36 exercises that he incorporates into his pole vault specific training program. These exercises fall into five categories: Hurdle Mobilities (6 drills), Core Exercises (15), Med Ball Exercises (9), High Bar Exercises (3) and Weight Lifting Exercises (3).

Hartwig then takes you through the four training cycles that make up a season.

  • Cycle 1: Off Season Training
  • Cycle 2: Early Season Training
  • Cycle 3: Power Training
  • Cycle 4: Competitive Cycle
  • Hartwig lays out a detailed training schedule for each cycle. The schedule includes a weekly plan and specific daily workouts. In addition, he shows the vaulting skill set that is appropriate for each phase of the cycle.

    As an added bonus Hartwig introduces his coach--the legendary Earl Bell--to present a technical analysis of the vaulting Hartwig does in each of the four training cycles. Hartwig and Bell deliver priceless tips and techniques throughout this commentary.

    This is THE most comprehensive combination of teaching, coaching, training, and planning that has ever been produced for pole vaulting.

    129 minutes. 2010.

    Buy at Championship Productions

    Cover: race walk clinic - in a book
    Race Walk Clinic - in a Book
    by Jeff Salvage and Tim Seaman, 2000 US Olympian; the first four-time NAIA race walk champion while at University of Wisconsin-Parkside

    America's premier team of clinicians Jeff Salvage and Tim Seaman's Race Walk Clinic - in a Book beautifully illustrates textbook techniques while it catalogs typical mistakes race walkers make that can rob them of a legal race and speed. It explains why these problems exist and prescribes critical solutions to correct them. If you are ready to improve your race walking style and step up to the next level, then pick up Race Walk Clinic - in a Book today.

    Our approach in Race Walk Clinic - in a Book today. is to pick up where other training materials leave off. We start by grounding our discussion with a review of correct race walking technique, but do not focus on the many aspects of technique that you can do incorrectly. We then divide race walking technique problems into broad categories, starting with issues of legality and then separating technique issues into categories such as hip, leg, arm, and posture problems. For each category we illustrate the problem with photographs of either elite race walkers or (for beginner problems) staged images. We then offer remediation in two forms: exercises, drills, and stretches to improve your style, and mental cues to guide your focus while race walking.

    Within the educational material presented, we've interspersed "Tales from the Track," a unique collection of unique stories in which great race walkers from the U.S. and around the world retell some of their most memorable experiences.

    115 pages. 2013.

    Buy at Championship Productions

    Cover: race walk like a champion
    Race Walk Like a Champion
    by Jaff Salvage

    Printed with 8 1/2 x 11 full-color pages, Race Walk Like a Champion is the single best compilation of information on the technique, training, and history of race walking. It combines approximately 400 photographs with charts and diagrams to explain every detail of race walking. Never before has race walking been covered with such complete, aesthetically pleasing detail.

    Race Walk Like a Champion starts with a thorough explanation of how to select race walking shoes and warm up; then describes every aspect of race walking technique, judging, and training philosophy in extensive detail. Other chapters include stretching, racing, strength training, mental preparation, injury treatment, and nutrition.

    Race Walk Like a Champion also includes a comprehensive chapter on the history of American race walking. Each era of walking is broken up with an introduction and bios on the greats.

    Race Walk Like a Champion is the culmination of 20 years of race walking, as well as the combined experience bestowed on me by coaches and mentors. It picks up where Walk Like an Athlete, co-authored in 1996, leaves off. Walk Like an Athlete was aimed at the recreational race walker. Race Walk Like a Champion is focused on instructing the competitive race walker. However, if you are a newbie walker and do not intend to compete, have no fear. Race Walk Like a Champion assumes no prior walking experience or knowledge. Whether you are a novice race walker or an elite competitor, Race Walk Like a Champion will provide all the information you need.


    Buy at Championship Productions

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