Mark-Anthony D.

I have 13 years experience, and I GET RESULTS.

In the first 3 years of Coaching,
12 consecutive 3-month seasons of my training,
in-season and off-season;
I Coached Up my first athlete
from a 29-second 200 meter to a 21.8 second 200 meter
from a 5ft 0inch High Jump to a 6ft 0in High Jump
from a 23-second 110 to a 14.44 second 110 meter High Hurdles
and to a STATE CHAMPIONSHIP SILVER MEDAL at 110 meter High Hurdles

After 3 years of my training, my first athlete was:

-2011 STATE CHAMPIONSHIP SILVER MEDALIST at 110 meter High Hurdles

-2011 ALL-AMERICAN at Indoor 4x55m Shuttle Hurdle Relay
at New Balance Indoor Nationals

-2-Time ALL-STATE
......indoor 55mHH
......outdoor 110mHH SILVER

-2-Time VICTOR at the SECTION 1 State Qualifier
......indoor 55mHH GOLD
......outdoor 110mHH GOLD

-2-Time SECTION 1 CLASS A CHAMPION
......indoor 55mHH GOLD
......outdoor 110mHH GOLD

- Westchester COUNTY CHAMPION
......indoor 55mHH GOLD

- 6-Time ALL-COUNTY
......indoor 55mHH GOLD,
......indoor High Jump,
......outdoor 110m High Hurdles SILVER,
......outdoor 400m Intermediate Hurdles BRONZE,
......outdoor High Jump,
......2010 outdoor pentathlon SILVER,
and

- LEAGUE CHAMPION
......indoor 55mHH GOLD

2005 All-County in the 1600,

I competed at 1600m, 800m, 4 x 800m and 400m.

After 16 years of training,
14 years of studying training,
9 years training soldiers in the U.S. Army to run the 2-Mile,
and 13 years of training athletes in Track,
I AM the coach you need now.

"If it's important, do it every day; If it's not important, don't do it at all"
-Dan Gable, 1972 Olympic Champion

"It's not the daily increase but daily decrease. Hack away at the unessential."
-Bruce Lee, Founder of Jeet Kune Do

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Example 1st 3-week cycle for an 800m-runner

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Week 1&2

MONDAY

Warm-Up Jog on Grass
Stretching

HIGH-SPEED SPRINTING:
10 x 15y STARTS

HARD, FAST, CONTINUOUS OVER-DISTANCE TIME TRIAL
1 x 2,400m TIMED @ 100% w/ 10 minutes Recovery
1 x 4,000m TIMED @ 100% w/ 10 minutes Recovery

Cool-down Jog on Grass
Stretching

TUESDAY

Warm-Up Jog on Grass

HARD, FAST, CONTINUOUS, AEROBIC RUNNING
1 x 6-Mile Grass Run TIMED

Cool-down Jog on Grass
Stretching

WEDNESDAY

Warm-Up Jog on Grass

HARD, FAST, CONTINUOUS, AEROBIC RUNNING
1 x 6-Mile Grass Run TIMED

Cool-down Jog on Grass
Stretching

THURSDAY

Warm-Up Jog on Grass
Stretching

HIGH-SPEED SPRINTING:
3 x 15y STARTS
5 x 25y STARTS

HARD, FAST, CONTINUOUS OVER-DISTANCE TIME TRIAL
1 x 2,400m TIMED @ 100% w/ 10 minutes Recovery
1 x 4,000m TIMED @ 100% w/ 10 minutes Recovery

Cool-down Jog on Grass
Stretching

FRIDAY

Warm-Up Jog on Grass

HARD, FAST, CONTINUOUS, AEROBIC RUNNING
1 x 3-Mile Grass Run TIMED

Cool-down Jog on Grass
Stretching

Week 3

MONDAY

Warm-Up Jog on Grass
Stretching

HIGH-SPEED SPRINTING:
10 x 15y STARTS

HARD, FAST, CONTINUOUS OVER-DISTANCE TIME TRIAL
1 x 1200m TIMED @ 100%

Cool-down Jog on Grass
Stretching

TUESDAY

Warm-Up Jog on Grass

HARD, FAST, CONTINUOUS, AEROBIC RUNNING
1 x 6-Mile Grass Run TIMED

Cool-down Jog on Grass
Stretching

WEDNESDAY

Warm-Up Jog on Grass

HARD, FAST, CONTINUOUS, AEROBIC RUNNING
1 x 6-Mile Grass Run TIMED

Cool-down Jog on Grass
Stretching

THURSDAY

Warm-Up Jog on Grass
Stretching

HIGH-SPEED SPRINTING:
10 x 15y STARTS

HARD, FAST, CONTINUOUS OVER-DISTANCE TIME TRIAL
1 x 1,000m TIMED @ 100%

Cool-down Jog on Grass
Stretching

FRIDAY

Warm-Up Jog on Grass

HARD, FAST, CONTINUOUS, AEROBIC RUNNING
1 x 3-Mile Grass Run TIMED

Cool-down Jog on Grass
Stretching