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Many college coaches are perplexed with the short amount of time they are able to spend with their athletes during the fall months.

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Throughout their years-long investigation, the MBI identified 15 to 20 women who worked for Hamid over the past five to eight years at agencies including 'Platinum Companions' and 'Ashley's Playmates'.

Here we go: Mondays: I would do a big active warm up followed by sets of block prerequisites such as push up starts, falling starts, 3 point starts, and crouch starts.

Two to four of each exercise for 10-30m would be appropriate.

Tuesdays: I would start with another active warm up and finish off the warm up with some fast strides. For example, broken 600m’s would be a good workout for this tempo oriented training day.

Broken 600m’s are completed by running a 200m at 70-75% followed by a 200m at 50% then cranking it back up to 70-75% for the final 200m of the set.The lifting or circuits should parallel the running that is being performed.Explosive running matches up with explosive lifting and/or circuits (jumps and body weight).Though this time is limited, it is better than nothing. Toward the end of the summer, my inbox is usually flooded with emails from sprint recruits who have decided on running cross country, to get in shape for the indoor season.My initial thought is approval; at least they are staying fit and actively preparing for the year ahead.In the fall, sprinters can do activities that will prepare them for sprinting while still building a base that will allow them to run some 5k’s.

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