Last July, an M60 runner/jumper named Jim Snook of Kansas wrote me regarding some software he created to help athletes prepare and analyze their own workouts. He didn’t call it “Coach in a Box.” That’s just sumthin I came up with. I didn’t get a chance to mention it until now. (Sorry, Jim!) But since he’s now a paying advertiser on this Web site, I spoze it’s a good time to give his work some attention. (Thanks, Jim!)

Jim wrote this little article for our Training page, but it’s posted here for sake of expediting the message:
Mr. Snook writes:
After a long absence, (in 2001) I resumed Track and Field Masters competition. I also participate presently as a Certified USATF Track and Field Official.
My previous Track and Field competition, during high school and college, was for nine seasons. The competition included local, county, regional, and state levels. It also included competition in events such as the Kansas Relays.
During my absence from Track and Field competition, I participated in other sports, primarily Tennis and Golf.
However, when Senior Games began to become popular, I became interested again in Track and Field competition.
A survey of available Track and Field Training Software did not produce any adequate software that would suit my purpose. That encouraged me to develop my own TFPredictions software.
My approach to Track and Field Training is significantly different from most athletes. I use a Scientific Approach to Training and Competition for the Sprint and Horizontal Jump Events. This approach can also be used for Distance Race and Throw Events.
I currently use TFPredictions software to help prepare each training workout and to analyze the results of the workout. Software data is also used to estimate the level of warm up required prior to competition.
I have also used the software to analyze athlete performance in competition, to define specific goals to improve performance, and to predict future performance through simulation.
For the Sprint and Jump Events, my workouts can be categorized as Speed, Endurance, Jump Practice, and Strength. Workouts are flexible and generally emphasize the areas that need improvement.
I normally work out three to four times per week during the track and field season.
Warm-up for workouts and competition is the same and consists of stretching to loosen up muscles followed by sets of exercises and sprints that gradually build up speed.
Typical Speed Workout
Warmup prior to starting the workout.
Four sets of Starting Block starts for 30 Meters distance.
Four sets of 60 Meters dashes, from standing (crouched) start, at full effort and one minute rest between each effort. Times are recorded for each effort.
Alternately, record the times at 30 Meters and 60 Meters with two to three Minutes of rest between each effort. This data can be used to create or check software running simulation model, to estimate times for other sprint distances, or to estimate actual event competition performance using TFPredictions
software.
Two to three sets of 150 Meters dashes, from standing (crouched) start, at full effort with rest times not to exceed six minutes. Times are recorded for each effort. Target times for Interval Training are available using TFPredictions software.
Typical Endurance Workout
Warmup prior to starting workout.
Four sets of 100 Meters dashes from standing (crouched) start at full effort and two to three minute rest between each effort. Times are recorded for each effort.
One to two sets of 150 Meters dashes from standing (crouched) start at full effort with rest times not to exceed six minutes. Times are recorded for each effort. Target times for Interval Training are available using TFPredictions software.
Alternately, four sets of dashes in different orders from standing (crouched) start at full effort, for the following distances: 300, 200, 100, and 200 Meters. Rest times not to exceed six minutes. Times are recorded for each effort. Target times for Interval Training are available using TFPredictions software.
Typical Jump Practice Workout
Warmup prior to starting workout.
Four sets of 30 Meters dashes from standing (crouched) start at full effort and one minute rest between each effort. Times are recorded for each effort.
Four sets of runway approaches from normal standing start at full effort and two to three minute rest between each effort. Runway times are recorded for each effort.
Alternately record the times at half and full runway distance with two to three minutes rest between each effort. This data can be used to create or check software runway approach simulation model using TFPredictions software.
Four to six sets of event jumps at full effort and two to three minute rest between each effort. Distances are recorded for each effort. Runway approach can be full approach distance or shorter distances. Approach times should be recorded for each selected approach distance prior to event jump attempts. This data can be used to check software event jump simulation model using TFPredictions? software and to estimate actual event competition performance.
Typical Strength Workout
Warmup prior to starting workout.
Strength workouts are normally done during the track and field off-season. Recommended exercises, repetitions, and weight quantity are calculated from the body forces required for the selected level of event performance using TFPredictions? software. Exercises and equipment used follow those normally
available from weight training centers. Separate sets of repetitions and weight quantity are calculated for each event selected.
I have also used Isometric and Plyometric exercises to improve Speed and Jump abilities.
During the track and field season, strength workouts are generally incorporated in the training schedule, as needed, to maintain strength as the track season progresses.
Closing Comments
To make training more interesting, I create new, and/or add, change, or delete existing parts of the above listed typical workouts. I also record all workout results in individual files created using TFPredictions software.
Workouts for distance and throw events can also be created using TFPredictions? software. Parameters such as Target Heart Rate at a specific performance level for distance events can be estimated. Level of competition performance, for a specific throw event, can be estimated using the software.
I hope the description of training is helpful to others.
Jim also described himself and his track credits:
Name: James A Snook
Born: November 7, 1942
Occupation: Java Software Designer & Developer. Formerly, Electronic Engineer.
Home: Overland Park, Kansas USA
All-time Track&Field Bests:
Kansas State Junior Olympics
Long Jump and Triple Jump
Champion. Fourth in Kansas Relays
College Sprint Medley Relay.
Other Local and Regional
High School and Community
College championships.
Best performances:
Long Jump 6.75 Meters,
Triple Jump: 13.14 Meters,
200 Meters: 22.7 Seconds.
Masters Achievements:
Several USATF Regional Championships.
Several Kansas State
USATF Masters and Senior Championships.
Fifth in USATF National Masters
Triple Jump Championship.
Other National Championship competition.
Best performances:
100 Meters: 12.83 Seconds,
200 Meters: 29.28 Seconds,
Triple Jump: 8.08 Meters.
Me again: Thanks again, Jim. And best of luck!