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After the main work they did one lap of “killer dillers” which i earlier described, then
jogged down to finish. Bud Winter was not big on weight training, the San Jose
sprinters lifted but only in the winter, very light and many reps, he said he tried heavy
lifting with Ray Norton and he started to look like a shot putter and his relaxation
suffered, given the choice, Bud Winter said he would take relaxation over strength
any time.
Fall:
Pre-Season:
In-Season:
Here is his “sprint” program, I will send his endurance 400 program on another email.
Basically, he classified his sprinters as either the sprint type or the endurance type.
Tommie Smith never ran farther than 320m in training but set WR’s at 200m, 440
yards and 400m. Here is his program:
Fall:
4 weeks of x/c running and strength games, every sprinter would start with 1 mile and
by the end of the month they would run 10 miles without stopping.
Off Season:
Intervals would start; slowly at first, every month faster for 5 months, here is an
example of a week:
During this time period they would do drills every day, when they were in top shape
they would do what Winter called a “relaxation test”, almost like Charlie Francis’
flying 20’s, they would run 9/10 effort over 30 yards with running start, timed, idea
was to show the sprinters that you run faster with 9/10’s speed and not all out.
In addition, after the main workout, they would do what they called “killer dillers”,
you start at the common finish and sprint out for about 25 meters, Winter would blow
his whistle and the sprinters would slow to almost a walk, he would then blow the
whistle again to speed up, this would go on until the 300 mark, then everyone would
TRY and sprint home, if they could.
They also would do starts every day but Monday at 20-40 yards, 6 total.
• Monday - Choose 1:
o 10x 100, no time, 100 walk -or-
o 3-4 laps of wind sprints -or-
o 2x 275m, no time
• Tuesday - 3x 200m cut-downs, 200 walk, (Winter felt if you
could do 25-24-23, you were ready for a 47 400m) Late season, just go
out hard for 50m, float, 100m, sprint 50m, 3x.
• Tuesday - Time Trial Day: 2x 60 yards, 1x 320m, hard but not
all out.
• Thursday - Starts and finishes or if big Meet on Saturday, then
REST.
• Friday - REST
• Saturday - MEET
• Sunday - REST or jog